Per 100 g, Dark Chocolate has 598 kcal and Milk Chocolate has 535 kcal. A typical serving of Dark Chocolate (1 square, 10 g) has 60 kcal and 0.8 g protein, and a typical serving of Milk Chocolate (1 square, 7 g) has 37 kcal and 0.5 g protein.
Better for weight loss
It depends
It depends on how you eat it. Milk Chocolate has fewer calories per 100 g (535 vs 598 kcal), but Dark Chocolate gives about 1.5x the protein and fibre per calorie, which keeps you fuller. Measure the portion of whichever you pick.
More protein per calorie
Tie
Per calorie they are close: 1.3 g vs 1.4 g protein per 100 kcal (7.8 g vs 7.7 g per 100 g). Neither is a major protein source.
More fibre per calorie
Dark Chocolate
Dark Chocolate gives 1.8 g fibre per 100 kcal against 0.6 g for Milk Chocolate (10.9 g vs 3.4 g per 100 g). Fibre slows digestion and helps fullness.
For weight loss, neither is a clear winner: Milk Chocolate is lighter per gram, while Dark Chocolate keeps you fuller per calorie. Both can fit a healthy Indian diet in sensible portions. What matters most is your total daily calories and protein, not any single food.
| Per 100 g | Dark Chocolate | Milk Chocolate |
|---|---|---|
| Calories | 598 kcal | 535 kcal |
| Protein | 7.8 g | 7.7 g |
| Carbohydrates | 45.9 g | 59.4 g |
| Fat | 42.6 g | 29.7 g |
| Fibre | 10.9 g | 3.4 g |
| Sugar | 24 g | 51.5 g |
| Sodium | 20 mg | 79 mg |
| Calcium | 73 mg | 189 mg |
| Iron | 11.9 mg | 2.4 mg |
| Potassium | 715 mg | 372 mg |
| Vitamin C | 0 mg | 0 mg |
Gold marks the better value for a typical fat-loss or general-health goal. Per 100 g of the ready-to-eat form. Sources: INDB, IFCT 2017 (NIN-ICMR) and USDA FoodData Central. Values vary with recipe and portion.
Dark Chocolate, 1 square (10 g)
60 kcal
0.8 g protein · 4.6 g carbs · 4.3 g fat · 1.1 g fibre
100 kcal = about 17 g
Full nutrition for Dark Chocolate →Milk Chocolate, 1 square (7 g)
37 kcal
0.5 g protein · 4.2 g carbs · 2.1 g fat · 0.2 g fibre
100 kcal = about 19 g
Full nutrition for Milk Chocolate →Dark Chocolate has more: 598 kcal per 100 g against 535 kcal. A typical serving of Dark Chocolate (1 square, 10 g) has 60 kcal and 0.8 g protein, and a typical serving of Milk Chocolate (1 square, 7 g) has 37 kcal and 0.5 g protein.
Neither has a clear edge. It depends on how you eat it. Milk Chocolate has fewer calories per 100 g (535 vs 598 kcal), but Dark Chocolate gives about 1.5x the protein and fibre per calorie, which keeps you fuller. Measure the portion of whichever you pick. Weight loss comes from your total daily calorie deficit, so either can fit in the right portion.
Per calorie they are close: 1.3 g vs 1.4 g protein per 100 kcal (7.8 g vs 7.7 g per 100 g). Neither is a major protein source.
About 17 g of Dark Chocolate or 19 g of Milk Chocolate gives you 100 kcal.
Get an Indian diet plan with your exact portions of dark chocolate, milk chocolate and everything else you eat, built around your goal by NASM-certified Coach Himanshu.