Is chocolate high in fiber?

Dark chocolate is rich in fiber. Just a small 1 oz serving has 2.3g of fiber, or about 8% of the daily required dose!

Health benefits of fiber

Consuming adequate amounts of fiber is vital for our health. High fiber intake has been linked to significantly lower risk of developing coronary heart disease, stroke, hypertension, diabetes, obesity, and certain gastrointestinal diseases. Also, high fiber intake may lower blood pressure and serum cholesterol levels![1]

Additionally, fiber improves insulin sensitivity and enhances immune function!

Moreover, fiber contributes to healthy gut microbiota, which is crucial for health. Gut microbiota protects the body from chronic inflammations, improves metabolic processes, and promotes weight loss, due to regulation of appetite![2]

How much dietary fiber do we need a day?

There hasn’t been established a daily dose for fiber. But, it is highly recommended to get at least is 14g of fiber per 1,000 calories. Hence, we should get at least 28g of fiber, if we follow a 2,000 calorie diet. People who consume more calories, should get more fiber as well.

However, most people fail to consume adequate amounts of fiber. In fact, average fiber intakes for people who follow the standard Western diet is less than half of the recommended doses! After all, animal products contain no fiber. Fiber is naturally present only in plant-based foods.

What’s the fiber content of dark chocolate?

Actually, dark chocolate is an excellent dietary source of fiber! Dark chocolate with at least 60% cocoa solids contains 8g of fiber per 100g. A small 1 oz serving contains 2.3g of fiber, or about 8% of the daily required intake![3]

Moreover, a 1 oz serving of dark chocolate with 70% cocoa solids contains about 3.1g of fiber, or 11% of the daily value!

Dark chocolate is good for our health. It has a superior nutritional value. It’s particularly high in iron and contains decent amounts of potassium, copper, magnesium, chromium, manganese, calcium, and even protein!

Most noteworthy, cocoa solids are packed with antioxidants. In fact, cocoa solids are among the richest foods in polyphenols.[4]

Thus, consuming a small serving of dark chocolate, as part of a healthy, well-balanced diet, could actually help us lose weight.

Better avoid consuming dark chocolate late at night, though. It’s rich in caffeine.

Is white & milk chocolate high in fiber?

On the other hand, white and milk chocolates contain negligible amounts of fiber. These types of chocolate don’t contain any significant amount of cacao beans. Hence, they have a poor nutritional value. Moreover, they’re packed with sugar, sweeteners, and saturated fat. You better avoid them.

Certainly, chocolate desserts contain no fiber, unless baking chocolate has been used.

Baking chocolate (or unsweetened chocolate) is meant to be used in cooking. It’s made 100% from cocoa solids. It’s very bitter, as it contains no sugar. Baking chocolate is particularly rich in fiber. It contains up to 18g of fiber per 100g!

You’ll find a wide variety of premium 100% cacao chocolates on Amazon.

Common foods to boost your daily fiber intake

If you want to increase the daily fiber intake, you should follow a whole food, plant-based diet. Only plants contain dietary fiber. Beans, vegetables, fruits, whole-grains, seeds, and nuts are particularly high in fiber!

Even your favorite foods, such whole-grain breadpotatoes and pasta, are high in fiber.

Prefer buying organic foods in order to avoid peeling them. The skin of fruits and vegetables is the richest part in fiber! Consuming whole fruits and vegetables significantly increases the daily fiber intake.