Skip to content
FriendsPantry

Nature's Pantry

Cocoa and dark chocolate

Also: cacao · Theobroma cacao

High-flavanol cocoa has an EU-accepted claim for blood flow. Most chocolate is an indulgence, not a health food.

Overall evidence

Evidence level: Strong evidence

Strong only for the specific effect EFSA assessed, from high-flavanol cocoa. It does not extend to ordinary chocolate, which varies widely in flavanols and comes with sugar and fat.

Consistent results from good-quality trials or reviews, or a conclusion by a food-safety or health authority (for example an authorised EFSA claim or FDA health claim) about this food at normal food amounts.

What it is

Roasted, ground cocoa beans. Cocoa solids are rich in flavanols, which processing such as alkalising ("Dutching") reduces.

Traditional use

Tradition, not evidence: how cultures use it, not proof that it works.

  • Mesoamerica (Maya and Aztec)

    Cacao was drunk frothy and spiced with chilli as a ritual and elite drink, and the beans were used as currency.

  • Mexico

    Hot chocolate with cinnamon and mole sauces keep cacao in everyday cooking.

What the research says

Each claim graded on its own evidence.

  • Cocoa flavanols and blood flow

    Evidence level: Strong evidence

    EFSA concluded cocoa flavanols help maintain normal endothelium-dependent vasodilation (blood vessel function) at 200 mg of flavanols a day, which it noted can come from 2.5 g of high-flavanol cocoa powder or 10 g of high-flavanol dark chocolate.[1]

In food amounts

A heaped teaspoon of cocoa powder or a square or two of dark chocolate.

We describe everyday cooking amounts only, never supplement doses.

Safety

Pregnancy and breastfeeding
Chocolate contains some caffeine, which counts towards the NHS limit of 200 mg of caffeine a day in pregnancy.[2]
Allergies
Chocolate often contains or may contain milk, nuts or soy.[3]
General
Keep chocolate away from dogs; it is toxic to them.

If you take regular medicines, are pregnant or breastfeeding, or are cooking for a baby or someone who is unwell, check with a doctor, pharmacist or midwife before using any food or supplement for a health reason.

Sources

  1. [1] Scientific Opinion on the substantiation of a health claim related to cocoa flavanols and maintenance of normal endothelium-dependent vasodilation — European Food Safety Authority (EFSA Journal 10(7):2809), 2012
  2. [2] Foods to avoid in pregnancy — NHS (UK)
  3. [3] Food allergy — NHS (UK)

Sources were checked when this entry was written. Research changes; if you spot something out of date, please tell us.

Cook with cocoa and dark chocolate

34 more

Showing 9 of 43 recipes.

More from Nature's Pantry

All 32 foods