Ever wondered how much caffeine is lurking in your favorite chocolate treats?
If you’re a fan of dark chocolate, it could be as high as 35 mg. Milk chocolate contains far less (usually around 7), and white chocolate is virtually caffeine-free.
This article breaks down the caffeine content across different types of chocolate and compares it to other common caffeinated products.
Caffeine Content in Different Types of Chocolate
The amount of caffeine in chocolate depends on the percentage of cacao.
The cocoa beans are liquified during the chocolate-making process [1], resulting in both cocoa solids (containing caffeine) and cocoa butter (containing zero caffeine).
White chocolate is made using only cocoa butter, making it caffeine-free.
|
Type of Chocolate |
Caffeine Per Ounce |
Caffeine Per Gram |
Total Caffeine Per 1.5 oz Bar |
|
Dark Chocolate (70-85% cacao) |
22.7 mg |
0.8 mg |
35 mg |
|
Milk Chocolate |
5–9 mg |
0.25 mg |
11 mg |
|
White Chocolate |
0 mg |
0 mg |
0 mg |
An easy way to determine if chocolate is high in caffeine is by looking at the percentage of cacao (the less-processed version of cocoa) — meaning how much of the chocolate bar is made using cocoa (or cacao) versus other ingredients like milk or sugar.
Very dark chocolate is typically made up of 70–85% cacao, sometimes more.
To sum it up, the more cacao, the darker the chocolate.
Chocolate vs. Other Caffeinated Products
Curious how the caffeine in a chocolate bar compares to popular caffeinated beverages?
Drinks like tea, coffee, matcha, and soda all contain varying caffeine levels.
For instance, a 8-oz cup of coffee typically has around 100 mg of caffeine. Compare this to a very dark chocolate bar, which can contains roughly half that at just 35 mg of caffeine.
Comparing Caffeinated Beverages:
|
Type of Drink |
Caffeine Per 8 oz Cup |
Caffeine Per Ounce |
|
Coffee (Arabica) |
100 mg |
11.9 mg |
|
Coffee (Robusta) |
150 |
18.8 mg |
|
Matcha |
38–176 mg |
6.3 mg |
|
Green tea |
30 mg |
4.4 mg |
|
Black tea |
47 mg |
5.8 mg |
|
22 mg |
2.6 mg |
The Impact of Caffeine in Chocolate on Health
Chocolate, particularly dark chocolate, contains powerful flavanols that have been shown to cross the blood-brain barrier and have a positive effect on brain tissue and brain function [2].
Dark chocolate is also high in antioxidants and essential minerals such as magnesium, zinc, iron, and copper.
These compounds offer several significant health benefits, including:
- Increased heart health
- Improved cognitive function
- Increased blood flow
- Low blood pressure
- Elevated mood
Most of these benefits are typically seen in chocolate with at least 70% cacao. However, due to the caffeine content in chocolate (especially dark chocolate), eating too much of it may lead to negative side effects.
Potential negative effects of caffeine in chocolate include:
- Insomnia
- Anxiety & muscle jitters
- Increased heart rate
- Heightened blood pressure
According to the FDA, 400 mg of caffeine per day is generally a safe amount to consume. Though milk chocolate contains way less caffeine, it usually contains more sugar and other ingredients and should be consumed in moderation.
How Does Caffeine in Chocolate Affect Sleep?
Similar to coffee, caffeine in chocolate can lead to trouble sleeping if it's eaten too close to bedtime. While dark chocolate does have significant amounts of magnesium [3], the higher caffeine levels may be enough to keep some people awake at night.
Dark chocolate may also contribute to a healthy circadian rhythm due to certain bioactive compounds (such as theobromine). However, it is still recommended to consume caffeine at least six hours before bedtime to make sure it doesn’t affect sleep quality.
The Role of Theobromine in Chocolate
Theobromine is a compound found in chocolate that may contribute to heart health [4] and oral health [5] and can act as a mood enhancer [6]. Both caffeine and theobromine may contribute to our enjoyment of chocolate.
Dark chocolate generally contains more theobromine due to the higher percentage of cacao, while white chocolate typically has little to no theobromine. If consumed in large quantities, theobromine may potentially lead to negative side effects such as increased heart rate and insomnia.
Theobromine vs. Caffeine: What’s the Difference?
Both theobromine and caffeine are compounds that cross the blood-brain barrier. Unlike caffeine, theobromine does not stimulate the central nervous system and won't typically lead to jitters or crashes. This non-addictive compound typically has a slower onset and may have longer-lasting benefits.
Caffeine typically has a quicker and more intense onset than theobromine and may lead to shorter-lived benefits. Caffeine can also be addicting if not consumed in moderation and may lead to jitters or crashes.
FAQs: Caffeine in Chocolate
1. How much caffeine is in a bar of dark chocolate?
The amount of caffeine in dark chocolate depends on the cacao percentage. A chocolate bar that is 70-80% cacao typically contains 22.7 mg of caffeine per ounce. So, a standard 3.5 oz dark chocolate bar (70-85% cacao) generally contains around 80 mg of caffeine.
2. Can the caffeine in chocolate affect my sleep?
Yes, chocolate (especially dark chocolate) may have negative effects on sleep if it is consumed in large amounts or too close to bedtime. The darker the chocolate, the higher the caffeine content.
3. Is there any caffeine in white chocolate?
No, white chocolate contains no caffeine since it lacks cocoa solids where caffeine is found. Milk chocolate contains some caffeine, while dark chocolate contains the most. The darker the chocolate, the higher the caffeine content.
4. How does the caffeine content in chocolate compare to coffee?
Chocolate generally contains much less caffeine than coffee. However, this can vary greatly depending on the type of coffee and chocolate. A very dark chocolate bar can contain up to 80 mg of caffeine, while an 8-ounce cup of coffee generally has about 100 mg of caffeine.
5. What is theobromine, and how is it related to caffeine in chocolate?
Theobromine is a compound found in chocolate alongside caffeine. While they are similar compounds that both cross the blood-brain barrier, theobromine is generally non-addictive and has a slower onset, while caffeine can be addictive with a quicker onset.
Related: How Long Does Caffeine Last? (Duration of Effects).
6. How much chocolate would I need to eat to consume the same amount of caffeine as a cup of coffee?
You would need to eat several bars of milk chocolate or semi-dark chocolate to match the caffeine content of one cup of coffee. However, a very dark chocolate bar (70-85% cacao) can contain a similar amount of caffeine as an 8 oz cup of coffee.
7. Does milk chocolate contain caffeine?
Yes, but in much smaller amounts compared to dark chocolate, typically around 5-9 mg per ounce. Dark chocolate, on the other hand, usually contains anywhere from 12–22 mg of caffeine per ounce, depending on how dark it is.
8. Are there health benefits to the caffeine in chocolate?
Moderate caffeine intake can have health benefits such as enhanced mental alertness and improved mood. However, if not consumed in moderation, caffeine can lead to jitters, anxiety, and insomnia.
9. Can eating chocolate help improve concentration?
Yes, the mild stimulant effect of caffeine and theobromine in chocolate can help improve concentration and alertness. These compounds have been shown to cross the blood-brain barrier and may improve brain tissue and cognitive function.
10. Is it safe to consume chocolate and coffee together?
Yes, it is generally safe to consume both together. However, it is important to keep track of your daily caffeine intake to avoid excessive consumption. According to the FDA, it is best to keep your daily caffeine intake at or below 400 mg.
References
- Barišić, V., Kopjar, M., Jozinović, A., Flanjak, I., Ačkar, Đ., Miličević, B., ... & Babić, J. (2019). The chemistry behind chocolate production. Molecules, 24(17), 3163.
- Garbarino, S., Garbarino, E., & Lanteri, P. (2022). Circadian Rhythm, Mood, and Temporal Patterns of Eating Chocolate: A Scoping Review of Physiology, Findings, and Future Directions. Nutrients, 14(15), 3113.
- Cinquanta, L., Di Cesare, C., Manoni, R., Piano, A., Roberti, P., & Salvatori, G. (2016). Mineral essential elements for nutrition in different chocolate products. International journal of food sciences and nutrition, 67(7), 773-778.
- Martínez-Pinilla, E., Oñatibia-Astibia, A., & Franco, R. (2015). The relevance of theobromine for the beneficial effects of cocoa consumption. Frontiers in pharmacology, 6, 126866.
- Lakshmi, A., Vishnurekha, C., & Baghkomeh, P. N. (2019). Effect of theobromine in antimicrobial activity: An in vitro study. Dental research journal, 16(2), 76-80.
- Baggott, M. J., Childs, E., Hart, A. B., de Bruin, E., Palmer, A. A., Wilkinson, J. E., & de Wit, H. (2013). Psychopharmacology of theobromine in healthy volunteers. Psychopharmacology, 228, 109-118.
