Group · Sweet foods
Chocolate bar
The chocolate bar is one of the most popular sugary products in everyday life. Available as dark chocolate, milk or white, sometimes enriched with hazelnuts, caramel pieces or dried fruit, it is recognised by its moulded squares that are easy to share. Its base combines cocoa mass, cocoa butter and sugar, which explains its richness in energy. Per 100 g, there are around 507 kcal, 50.4 g of carbohydrate, 34.2 g of fat, 7.57 g of protein and 5.96 g of fibre. It is an indulgent treat to enjoy in moderation, with a place in a balanced diet for pleasure, provided you favour the versions richest in cocoa and stick to small portions.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 552 kcal |
| Kilojoules | 2300 kJ |
| Protein | 7,6 g |
| Carbohydrate | 50,4 g |
| Fat | 34,2 g |
| Fibre | 6 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Copper0,66 mg66 %
- Manganese0,83 mg42 %
- Iron4,96 mg35 %
- Phosphorus227 mg32 %
- Potassium519 mg26 %
- Magnesium93,2 mg25 %
- Vitamin D1,12 µg22 %
- Selenium11,8 µg21 %
See the other 18 nutrients
- Calcium142 mg18 %
- Zinc1,6 mg16 %
- Vitamin B120,38 µg15 %
- Vitamin B20,21 mg15 %
- Iodine20,7 µg14 %
- Vitamin B50,81 mg14 %
- Vitamin B924,9 µg12 %
- Omega-6 LA1,2 g12 %
- Vitamin E1,28 mg11 %
- Vitamin B10,1 mg9 %
- Vitamin K14,83 µg6 %
- Vitamin B60,06 mg4 %
- DHA0,01 g4 %
- Total omega-30,09 g4 %
- Omega-3 ALA0,07 g4 %
- Vitamin A29,1 µg4 %
- Vitamin B30,34 mg2 %
- Vitamin C0,76 mg1 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
As for portion size, two or three squares (15 to 25 g) are plenty to treat yourself without weighing down the day’s calorie count. Given its energy density, the chocolate bar is typically a food to savour slowly rather than nibble mindlessly in front of a screen. A square at the end of a meal, with a coffee or an herbal tea, satisfies a sweet craving while staying reasonable.
Choosing the right bar:
- Dark chocolate (70% cocoa and above): richer in cocoa, magnesium and antioxidants such as flavanols, with a little less sugar. It is often the best choice for weight control.
- Milk chocolate: sweeter and milder, with a generally higher glycaemic index.
- White chocolate: contains no cocoa mass, being mostly cocoa butter and sugar, so it is the sweetest.
To vary the treats, you can compare its nutrition facts with those of other indulgent options such as the Crunch chocolate bar or dark baking chocolate, very handy in the kitchen. In home baking, melted chocolate is the base of a chocolate cake or cookies, which lets you control the added sugar yourself.
Tips for active people: thanks to its fast carbohydrates and high energy content, one or two squares can help out before a long effort or on a hike, when the heat does not melt the bar. Dark chocolate also provides magnesium and potassium, useful during intense training. For muscle recovery, however, it is better to rely on dedicated protein sources: you will find practical ideas in our high-protein snack recipes. Chocolate remains a pleasure, not a performance food.
Storage: away from light, humidity and strong smells, at between 16 and 18 °C. A white film on the surface (fat bloom) is harmless; it simply signals a change in temperature.
Weight-loss watch-out: with over 500 calories per 100 g and a large share of sugar and fat, the bar is easy to moderate. Keep it for an occasional treat and find it among the other sweet things in the sugary foods family, or consult the food calorie table to adjust your daily portions.