Table of contents
In contrast to other types of chocolate , dark chocolate ( organic ) is characterized by a proportion of at least 50% cocoa solids. Bitter chocolate can reach 70-85%, although there is also chocolate with almost 100% cocoa content. Raw food quality (really raw ) is questionable.
Use in the kitchen
Dark chocolate tastes slightly bitter and does not contain milk or plant-based drinks. It is not only suitable for snacking on its own, but can also be used melted, grated, and as drops or pieces in cooking and baking. Dark chocolate can be used in doughs, as a filling cream, in sauces, as a coating or for decoration.
When baking, chocolate coating is often used. Due to the higher proportion of cocoa butter, it is better suited to glazing baked goods than conventional dark chocolate. When making chocolate cookies, baking-stable chocolate drops are usually used, which do not melt during the baking process due to their special composition. Real, decorative confectionery works of art can be created from liquid chocolate (dark).
Chocolate (organic) is also used in savory or spicy dishes. Bitter chocolate tastes excellent in vegan chili (sin carne) or as an aromatic chocolate sauce for vegan meat substitutes. Flavors that go particularly well with chocolate are chili, paprika powder (sweet), cardamom ,black pepper, balsamic vinegar and vanilla .
Dark chocolate also makes a great vegan hot chocolate with plant-based drinks (e.g. oat drink ).
Own preparation
Ingredients: 120 g cocoa powder (organic), 220 g cocoa butter, 45 ml maple syrup, 2 tsp vanilla extract (organic), a pinch of sea salt .
Preparation: First, melt the cocoa butter in a water bath, stirring constantly. Add the maple syrup, salt and vanilla extract to the cocoa butter, stir well and remove the pan from the heat. Then add the cocoa powder and mix everything well until it forms a smooth mass. You can now spread the liquid chocolate on a baking tray lined with baking paper and pour it into a mold or small moulds. Dark chocolate can also be refined with dried fruit ( goji berries ,raspberries, etc.) or nuts ( walnuts, hazelnuts, almonds, etc.). The chocolate should be no more than 5 mm thick. Place the mold together with the dark chocolate in the refrigerator and allow to cool.
Vegan recipe for hot chocolate
Ingredients (for 2 people): 480 ml oat milk (or homemade almond milk, raw ), 12 g cocoa powder (organic), 32 g dark chocolate (organic, vegan), 25 g coconut blossom sugar, depending on taste, 1 teaspoon gingerbread spice, vanilla extract, a little peppermint oil.
Preparation: Heat vegan milk, cocoa powder, chocolate and coconut blossom sugar in a saucepan, but do not boil. Stir with a whisk until the chocolate has melted. Now pour the hot aromatic drink into two cups and refine with spices and peppermint oil as desired.
Vegan recipes with dark chocolate can be found under the note: " Recipes that have the most of this ingredient ".
| Not only vegans or vegetarians should read this: Vegans often eat unhealthily. Avoidable nutritional errors . |
Purchasing - Storage
Dark chocolate (vegan) with a cocoa content of around 70% is available in supermarkets such as Coop, Migros, Denner, Volg, Spar, Aldi, Lidl, Rewe, Edeka, Billa, Hofer etc. In organic shops, organic supermarkets ( Denn's Biomarkt and Alnatura ), delicatessens or online retailers you can buy organic dark chocolate with the Fair Trade seal. There you will often find dark chocolate declared as raw food.
It is difficult to determine whether the chocolate is really raw, as there is no label for raw food. In addition, temperatures of up to 50 °C are often reached during the fermentation of the cocoa beans, 22 which causes the beans to lose their ability to germinate. Some manufacturers measure the temperatures during fermentation and air drying of the cocoa beans - and guarantee a maximum value of 40-45 °C. If you want to be sure that the cocoa beans are raw, we recommend asking the retailer. Some chocolate manufacturers also guarantee very low temperatures (max. 40 °C) during roasting and conching.
How to recognize high-quality chocolate:
- Ingredients : Good chocolate manufacturers do not use flavor enhancers, artificial flavors or stabilizers. The emulsifier lecithin is not found in good chocolate because the long conching ("stirring") process combines fat and sugar to create a delicate, evenly shiny chocolate. 2
- Appearance : A good dark chocolate has no visible pores and a uniform shine. It breaks with an audible crack and the break edge is very fine-grained.
- Taste : The best dark chocolate has a delicately melting consistency and is aromatic, spicy and rich in nuances, without any flavor enhancers. 2
- Type of cocoa : The best dark chocolate is made from as few, ideally only one, fine cocoa variety as possible. Cocoa is roughly divided into fine cocoa Criollo and Trinitario and consumer cocoa Forastero. 1 Criollo is much harder to cultivate, but impresses with its aromatic, spicy and delicate taste. The high price for this fine variety is due to the low cocoa harvest of 3 to 5%. Forastero, on the other hand, is much more resilient and makes up 80% of the cocoa harvest. This cocoa is less aromatic and somewhat more bitter than Criollo. Trinitario is a cross between the two cocoa varieties. 3
Dark chocolate is actually vegan according to the recipe - provided that the production does not take place near the production of milk chocolate (contamination) and the bitter chocolate remains free of problematic additives.
The availability of dark chocolate varies depending on the size of the store, catchment area, etc. If you are interested, click on our recorded food prices for the DA-CH countries (above under the ingredient image). There you will find current prices from various supermarkets and their price development.
Storage tips
Chocolate should be stored in a cool, dry and dark place. Since chocolate is very sensitive to odors, it should not be stored near odorous foods such as coffee, tea and spices. It will last even longer if it is packed airtight (shrink-wrapped or in a sealable container).
Chocolate is sensitive to heat and should be stored at a constant temperature between 12 °C and 20 °C. If stored at too warm a temperature or if temperatures fluctuate, a whitish to light grey coating, known as "fat bloom", can form. This is not mould, but rather larger fat crystals crystallising on the surface of the chocolate. This causes the chocolate to lose its shine and no longer looks so appetising. However, this is harmless in terms of taste or health. 4
If the temperature is too low, the so-called "sugar frosting" forms, where the sugar remains visible in larger, irregular crystals on the surface of the chocolate. This leads to an irregular surface. 4
Dark chocolate is also sensitive to oxidation. If it is exposed to light and oxygen, the taste of the chocolate can change and an unpleasant smell can occur. Under ideal storage conditions, dark chocolate will last up to 2 years. The level of cocoa content also influences the shelf life of chocolate. 4
Ingredients - Nutritional values - Calories
100 g of dark chocolate with a cocoa content of 70-85% contains 589 kcal, which mainly come from carbohydrates (46 g) and fats (43 g). At 11 g, dark chocolate contains significantly less fiber than cocoa powder (37 g) or cinnamon (53 g). The protein content is 7.8 g/100g. 5
Manganese is contained in chocolate (dark) at 1.9 mg/100g, which makes up 97% of the daily requirement. This value is comparable to that of peanuts (raw) and shelled hemp seeds (raw food). Spices contain a lot of manganese, but we only consume a small amount of it: e.g. cardamom (28 mg/100g). 5 The body needs manganese for carbohydrate metabolism, the urinary cycle and for the formation of cartilage tissue, among other things. 6
Does dark chocolate contain iron? The iron content in chocolate is 12 mg/100g. This covers 85% of the daily iron requirement. Green mint (raw) and cloves achieve comparable values. Bourbon vanilla contains significantly more iron (38 mg/100g). 5 The body needs iron for oxygen storage in the cells, energy metabolism and for oxygen transport in the blood. 7
Dark chocolate also contains magnesium at 228 mg/100g, which makes up 61% of the daily requirement. Buckwheat (raw) and tofu contain a similar amount of magnesium. Unpeeled hemp seeds contain a lot of magnesium (700 mg/100g). 5 Magnesium is involved in over 300 enzymatic metabolic reactions in the human body and plays a crucial role in the mineralization and growth of bones. 8
The complete ingredients of dark chocolate (organic), the coverage of the daily requirement and comparison values with other ingredients can be found in our nutrient tables. In the article Nutrients explained you will get a detailed insight into the topic.
Effects on health
Is chocolate with 85% cocoa healthy? It is not always easy to answer whether chocolate with a high cocoa content is healthy. The glycemic index (GI) of dark chocolate (at least 70% cocoa content) is low at 22. 13 Vegan dark chocolate with a high cocoa content also contains no milk, which is why it is suitable for people with lactose intolerance. The health effects of cocoa beans are mainly due to the secondary plant substances they contain.
Secondary plant substances
Our article on secondary plant substances provides an overview of the classification of substance groups, their occurrence in foods and possible effects on humans. The content of secondary plant substances in dark chocolate varies depending on the cocoa content and the processing method of the cocoa. The concentration of these substances can therefore vary.
Depending on the composition, the following secondary plant substances can be contained in dark chocolate:
- Isoprenoids : Terpenes: Triterpenoids: Steroids (phytosterols:beta-sitosterol, campesterol, campestanol, stigmasterol, avenasterol); Saponins and terpenoids 32,33
- Alkaloids : Protoalkaloids (tyramine), true alkaloids (caffeine, theobromine, theophylline, theacrine) 30 ,31,34
- Polyphenols : Flavonoids: flavanols (epicatechin, catechin), flavones (luteolin, apigenin), flavonols (quercetin) and flavanones (naringenin), anthocyanins; tannins (proanthocyanidin); phenolic acids: hydroxycinnamic acids (caffeic acid (esters of caffeic acid: chlorogenic acid), ferulic acid, p-coumaric acid), hydroxybenzoic acids (4-hydroxybenzoic acid, syringic acid, vanillic acid, gallic acid, protocatechuic acid) 9 ,30,32,34
However, it should be noted that the composition of the secondary plant substances in dark chocolate can vary depending on the variety, time of harvest and growing conditions of the processed cocoa beans. Therefore, quantities are only of limited use and should only be understood roughly.
In addition to the small amount of caffeine (0.2%), cocoa beans also contain the substance theobromine (1.8-2.7%). 1 Theobromines are alkaloids and are related to caffeine. The more cocoa a chocolate has, the more theobromine it contains. Theobromine and caffeine have a positive effect on the brain by improving neuroplasticity and protecting neurons from dysfunction and degeneration. 19
The antioxidants contained in cocoa, such as the numerous flavonoids, reduce the risk of developing diseases such as arteriosclerosis, cardiovascular problems, arthritis and cancer. They can support the health of the brain and cardiovascular system, dilate blood vessels and reduce blood pressure. They also have an anti-inflammatory effect and work against oxidative stress and lower cholesterol (LDL cholesterol), blood sugar and HbA1c (glycated red blood pigment). The bioactive ingredients in cocoa are also said to have a positive effect on insulin resistance and therefore reduce the risk of diabetes. They can also help to slow or prevent diabetes complications such as diabetic neuropathy. 9,31
The antioxidant effect of the polyphenols in cocoa can protect cells from free radicals and thus contribute to the prevention of cancer. However, to date, it has only been proven in experiments with plant cells that cocoa polyphenols have cancer-preventing effects. In order to determine whether they can also protect people from cancer, further in-depth studies on human cells, both in the laboratory and in living organisms, are required. 33
Dark chocolate improves verbal memory performance compared to white chocolate, which contains fewer flavonoids (and other healthy nutrients). 10 Chocolate with a high flavanol content is also said to protect against damage caused by UV rays. 11
Can you eat dark chocolate when pregnant? The flavonoids contained in dark chocolate improve the function of the placenta by ensuring the supply of nutrients. In addition, these secondary ingredients are said to reduce the risk of preeclampsia (pregnancy poisoning). Dark chocolate is actually beneficial in small doses during pregnancy. 12
Dangers - Intolerances - Side effects
Despite the positive health effects of dark chocolate, it is a luxury item that contains a lot of fat and often a lot of sugar. Due to the high calorie content, eating too much chocolate every day can promote obesity and diabetes. This also increases the risk of high blood pressure, cardiovascular disease and lipid metabolism disorders.
Dark chocolate can contain cadmium. Cadmium is toxic in all its forms. 14 It is primarily deposited in the kidneys and liver and is thought to accelerate cell aging and be carcinogenic. The higher the cocoa content in chocolate, the higher the cadmium content. 20 You can find out about dark chocolate without cadmium, for example, by reading tests (online).
People with histamine intolerance should be cautious with chocolate. Although cocoa does not contain histamines, it does contain biogenic amines such as tyramine, phenylethylamine and serotonin. Biogenic amines can cause similar symptoms to foods containing histamine, such as headaches, shortness of breath, diarrhea and cardiovascular symptoms. 21 Dark chocolate is often less well tolerated than milk chocolate due to its higher cocoa content.
Ecological footprint - animal welfare
Dark chocolate is usually made up of cocoa powder, cocoa butter and - depending on the manufacturer - other additives such as sweeteners (e.g. sugar or coconut blossom sugar ). The ecological footprint is therefore made up of that of the individual ingredients and the further production steps (such as packaging and transport) and varies greatly. However, the cultivation of cocoa beans has the greatest global warming potential, partly due to the heavy use of pesticides. 23,24 Different practices are used to grow cocoa trees: monocultures or the more ecological variant of agroforestry (see also cocoa beans ). 25 Monoculture cultivation often leads to the clearing of virgin forests to make enough space. The release of the carbon stored in the trees during clearing or during subsequent decomposition or combustion further increases the ecological footprint. 26 It is difficult to determine the type of cultivation under which the cocoa trees are grown for the production of cocoa products. However, you can look for the Rainforest Alliance certified seal. Companies with this certification are encouraged to plant more native trees on their land and also promote agroforestry. This seal can also be used to exclude child labor (as is the case with Fairtrade ). 27
The amount of CO 2 emitted for the production of dark chocolate is estimated at 46.65 kg per kilo, although it is lower than that of meat, but is still very high. 28 The amount of water needed to produce 1 kg of chocolate is also 18,000 liters, which is significantly higher than that of healthy snacks such as nuts or fresh fruit. 29
When buying dark chocolate, make sure that it is organic and fairly traded (fair trade seal). These seals guarantee food that meets specified ecological and sociological standards. Conventional cocoa farming can lead to inhumane working conditions and injuries, illnesses and child labor, because a few large corporations dominate the cocoa trade and chocolate production. The prices for cocoa beans are also determined not by the many small farmers, but by the large corporations. 1
For detailed explanations of various sustainability indicators (such as ecological footprint, CO2 footprint, water footprint), see our article: What does the ecological footprint mean?
Worldwide occurrence - cultivation
The origin of the cocoa bean lies in Central and South America, where the Aztecs used the bitter drink "xocolatl" in ceremonies and as medicine. The Spanish brought the cocoa bean ( Theobroma cacao ) to Europe. Because the cocoa was too bitter for them, they added honey and sugar cane . The first cocoa powder came onto the market in 1828. A Dutch chemist succeeded in producing a dry powder by partially removing the cocoa butter, which was then called "Dutch cocoa". The first chocolate bars were created by Joseph Fry and in 1868 the English company Cadbury began selling chocolate as pralines. 15 Milk chocolate came onto the market in 1875 through Nestlé . In 1879 Rodolphe Lindt developed a process for conching chocolate. 16
Cultivation - Harvesting
To produce chocolate (dark) you primarily need cocoa beans. The cultivation of cocoa beans is largely done by hand and is therefore very labor-intensive. You can find out more about the cultivation, harvesting and organic quality of cocoa beans in the article on fermented cocoa beans .
Industrial production
After the cocoa fruits have been harvested, the pulp (flesh) contained in the fruit is removed with the kernels, which are fermented in boxes or on banana leaves. During this process, yeasts and bacteria break down the pulp and acetic acid is produced. This breaks down many bitter substances and the typical aroma and color are formed (for details, see Cocoa beans, fermented ). The beans are then dried, sorted and cleaned, usually by machine. 16
When the cleaned cocoa beans are roasted, the amino acids contained in the beans react with sugar molecules (Maillard reaction), which creates the typical chocolate taste. Temperatures of up to 150 °C are reached here. After roasting, an air stream removes the broken shells. The beans can now be ground, which releases the fat (cocoa butter). In the next step, rollers grind the now liquid raw cocoa mass into finer cocoa particles. Depending on the type of chocolate, additives such as sugar, milk powder, lecithin and vanilla flavor are added to the cocoa mass. 16
After fine grinding, the cocoa mass is crumbly and dry because the fat settles in the grooves in the cocoa particles. This problem can be solved by what is known as "conching". The chocolate is heated slightly while stirring constantly until a viscous mass is formed. The longer the conching process lasts, the higher the quality of the chocolate. Care should be taken to ensure that the tempering is finely tuned. Next, the chocolate is poured into molds. To prevent the formation of fat bloom, the chocolate is inoculated with pattern crystals before it cools. These ensure that the fat crystals build up a uniform structure when cooling and do not pierce the surface. In the last step, machines package the finished chocolate. 16
Further information
The difference in the proportion of cocoa solids between dark and bitter chocolate is not regulated by the Cocoa Regulation, but by commercial practice. 17 The Cocoa Regulation simply states that a product can be called chocolate if it contains a minimum of 35% total cocoa solids, of which at least 18% is cocoa butter and at least 14% fat-free cocoa solids. 18 Chocolate with 100% cocoa solids contains pure cocoa solids, with no other additives. The name under which the bitter chocolate can ultimately be purchased is also largely determined by the trade.
Black men's chocolate or dark men's chocolate are marketing terms for bitter chocolate. Since the 19th century, milk chocolate was seen as a product for children and women, so the dark, bitter version was also called black men's chocolate.
Alternative names
Dark chocolate with a cocoa solids content of at least 50% is also known as bitter chocolate, semi-sweet chocolate, dark chocolate, semi-sweet chocolate, or black chocolate. You will also find names such as chocolate 60% cocoa, 75% chocolate, 70% chocolate, 85% chocolate, 90% chocolate, 85% chocolate, 65% dark chocolate, 100% chocolate - and incorrectly milk chocolate. The incorrect spellings chocolate, black chocolate, black chocolate or dark chocolate also crop up again and again.
In English, dark chocolate is called dark chocolate, semi-sweet chocolate or bittersweet chocolate.
Other uses
Chocolate is also used in the wellness sector. It can provide a soothing, relaxing spa experience. Chocolate is also used in peelings, masks and creams.
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