Chocolate is often caught in a whirlwind of criticism and praise, making it one of the most controversial foods out there.

Its origins trace back over 3,000 years to the Olmec civilization in ancient Mesoamerica, yet today, chocolate remains a topic of debate among experts.

For years, those watching their weight have been cautioned to avoid it, particularly white and milk varieties, due to their significant fat and sugar levels.

However, emerging research points to numerous health advantages associated with consuming dark chocolate.

So, what’s the real story?

According to specialists consulted by the Daily Mail, chocolate might actually be beneficial for your health, offering advantages for both the heart and the mind.

‘The cocoa found in chocolate is a rich source of minerals,’ says nutritional therapist and former Cadbury recipe developer, Alix Tomkinson.    

‘It contains magnesium, which helps to maintain healthy bones and promote muscle relaxation as well as iron, which serves to maintain healthy red blood cell production. 

‘And even zinc, which is responsible for making new cells in the body.’

You’ll also find more antioxidants in cocoa than almost any other food on the planet.

Called flavanols, these substances are at the root of many of the findings linking cocoa to disease protection. 

A 2022 study from researchers at the University of Surrey found that the antioxidants in cocoa can lower your blood pressure and keep your heart healthy by making veins and arteries stretchier.

Scientists have also shown that regularly eating dark chocolate can improve alertness — with a 100g-sized bar having nearly as much caffeine as a cup of coffee. 

It’s even been shown to make people happier and reduce the risk of depression, one Korean study found. 

‘If you chose the right bar, chocolate can be great for your health,’ says Ms Tomkinson, founder of The Healthy Chocolatier. ‘The trick is to avoid bars with a tonne of added sugar and fat.’

So here’s our expert led guide to the healthiest chocolate bars at your local supermarket…

M&S Dark Chocolate for Cooks 

£1.25 for 100g from M&S

One of nutritionist Alix Tomkinson’s favourite chocolate bars is actually from Marks & Spencer’s cooking chocolate range. 

‘When I’m looking for chocolate for myself, I’m generally looking for something with a high cocoa content,’ she said. 

Cocoa percentage is the total amount of ingredients from the cocoa bean, such as cocoa solids and cocoa butter, present in a chocolate product — and must be listed on the packaging.

A higher percentage tends to indicate a more intense, less sweet flavour, while a lower percentage will likely be sweeter and creamier, supplementing the cocoa with more sugar and fat.  

‘Though dark chocolate is technically just anything above 50 per cent cocoa, you really need to to be at least 70 per cent to get the health benefits of the cocoa,’ said Ms Tomkinson. 

’85 per cent cocoa is great, and some people even like 100 per cent cocoa chocolate bars — though these are usually too strong and bitter for most.

‘One of my favourites is the M&S 70 per cent cooking chocolate — which I have as an eating chocolate. 

‘It’s cheap but still delicious, and will have far less sugar and fat than milkier alternatives.’  

Tesco Finest Peru Dark Chocolate 85 per cent

£2.40 for 100g from Tesco

Tesco’s own brand dark chocolate bar is a favourite of nutritional therapist at SD Wellness, Stephanie Daniels. 

‘I absolutely love chocolate but I only ever have 85 per cent dark chocolate because it has less sugar and fewer additives,’ she said. 

‘This is a solid, affordable supermarket option and my personal favourite. 

‘At around 85% cocoa, it’s naturally lower in sugar (roughly half that of milk chocolate) and higher in polyphenols – plant compounds shown to support blood flow and cognitive function by improving nitric oxide activity in blood vessels. 

‘These antioxidants also help reduce inflammation and protect cells from oxidative stress. 

‘The higher cocoa content means a richer flavour, so people tend to eat less and feel more satisfied.

‘And, it has just four ingredients — with cocoa mass listed first. Sugar, meanwhile, is second to last.’ 

The average bar of milk chocolate contains around 30g of sugar — 5g more than the daily recommended limit of sugar for women, and 6g less than the limit for men. 

And while dark chocolate invariably has less sugar than milk or white chocolate, it’s still always good to check the packaging before you buy, says Ms Tomkinson.

Moser Roth Dark 85 per cent Cocoa Chocolate

£2.39 for 125g from Aldi

Much like the previous bar, Aldi’s Moser Roth 85 per cent dark chocolate is a great — and nutrient dense — option, say nutritionists. 

One bar of the chocolate contains just 3.5g of sugar, and it’s an affordable alternative at less than £2.50 for 125g. 

‘The Aldi 85 per cent is one that I have used a lot to demonstrate a nice healthy chocolate bar to clients, so I love that one,’ added nutritional therapist Alix Tomkinson. 

‘The darker the bar, the more cocoa you’re getting, and the more benefits you’ll get from the minerals it contains.

‘Magnesium in particular is great for energy and sleep, and dark chocolate is packed with it. 

‘It’s also something that so many people are deficient — we should really all be eating more of it.’ 

Tony’s Chocolonely Extra Dark Chocolate 70 per cent

£4.00 for 180g from Sainsbury’s

One of the pricier brands on the list, Dutch chocolatier Tony’s Chocolonely is known for its hefty bars, packed with additives like pretzels, honeycomb, nuts and candy. 

But the healthiest option — and perhaps the most boring — is its plain, extra dark 70 per cent bar.  

‘Things like biscuits or sweets added to chocolate bars will add sugar, and make them less good for you,’ says Ms Tomkinson. 

‘Tony’s Chocolonely dark chocolate bar has slightly higher sugar content than some of the others as it’s only 70 per cent cocoa, but it’s still a nice bar.’ 

Raw Halo Dark & Pink Sea Salt

£3.60 for 70g from Holland & Barrett

Organic, vegan and dairy and gluten free, Raw Halo’s chocolate bars are made with health in mind. 

The brand’s 76 per cent dark chocolate bar with added sea salt is a particular stand-out however — for vegans and non-vegans alike.    

‘It has a simple ingredients list and nutritional ingredients,’ says nutritional therapist Alix Tomkinson. 

‘I also like that they are using pink salt for the additional minerals it contains and 76 per cent cocoa.’ 

The company’s milk chocolate version is another great option for anyone who prefers a milk-style chocolate but still wants to avoid dairy, says nutritional therapist Stefanie Daniels.

‘The Himalayan salt enhances flavour and helps balance sweetness, without that blood-sugar spike-and-crash,’ she added. 

‘Just make sure when buying vegan chocolate that it contains cacao butter rather than palm oil, and no more than five to six ingredients. 

‘Cheap vegan bars bulked with glucose syrup can cause bloating and mess with energy levels.’ 

Ombar Vegan Centres Hazelnut Truffle Bar 

£3.30 for 70g from Waitrose

Creamy and delicious, Ombar’s vegan hazelnut truffle bar is on the lower end of the cocoa content scale, at just 60 per cent. 

To make up for this, the company keeps its cocoa unroasted, to preserve the heat-sensitive polyphenols. 

The bar also contains Manganese, which has been shown to contribute to the protection of cells from oxidative stress. 

Says nutritionist Ms Daniels: ‘Ombar uses organic cacao that’s minimally processed, and coconut sugar for sweetness. 

‘While coconut sugar is less processed than white sugar, nutritionally they’re actually quite similar — both impact blood sugar in much the same way, so moderation is key.

‘It also contains ground hazelnuts which gives it a creamy texture, adding natural fats and vitamin E — a powerful antioxidant for skin and cell protection.’