Snacks & chocolate · Glycemic index
Does dark chocolate spike blood sugar?
Not much. Dark chocolate has a low GI of 29, and a 28 g serving (1 oz) has a low glycemic load of 3. Dark chocolate has one of the lowest GIs of any sweet food, and an ounce of 70â85% chocolate contains relatively little sugar and a fair amount of fiber.
Key numbers
- Glycemic index
- 29
- Low GI
- Glycemic load
- 3
- Low GL
- Available carbs
- 10 g
- 3.1 g fiber
- Serving
- 1 oz
- 28 g · 70â85% cocoa
GI vs GL for dark chocolate
The glycemic index (GI) compares how fast the carbohydrate in a food raises blood sugar against pure glucose (100), using a fixed amount of carbohydrate. The glycemic load (GL) adds the other half of the story â how much carbohydrate a normal serving actually contains: GI Ă available carbs Ă· 100. For dark chocolate: 29 Ă 10 g Ă· 100 â 3.
That figure is an average reported in the 2021 international GI tables (âChocolate dark, mean of four foodsâ). In the 2008 tables a single dark chocolate tested 23, consistent with the newer average.
Eating a different amount? Work out the glycemic load of your portion.
How to eat dark chocolate with less of a spike
- Choose bars with 70% cocoa solids or more.
- Pair a square with a few almonds or strawberries as a dessert.
- Watch filled or flavored dark chocolates, which add caramel or extra sugar.
Other low-GI choices
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Frequently asked questions
What is the glycemic index of dark chocolate?
Dark chocolate has a glycemic index of 29, which is low. That figure is an average reported in the 2021 international GI tables (âChocolate dark, mean of four foodsâ). A 28 g serving (1 oz) contains about 10 g of available carbohydrate, giving a glycemic load of 3 (low).
Is dark chocolate good for prediabetes?
An ounce of high-cocoa dark chocolate is one of the better treats for prediabetes. Choose 70% cocoa or more and stop at a square or two.
Is dark chocolate better than milk chocolate for blood sugar?
Yes. In the 2021 tables, dark chocolate averaged 29 and milk chocolate 45, and USDA data show 70â85% dark chocolate has less than half the sugar of milk chocolate per 100 g.
Sources
GI values come from the international GI tables; carbohydrate and fiber per serving are calculated from USDA FoodData Central.
- Atkinson FS, Brand-Miller JC, Foster-Powell K, Buyken AE, Goletzke J. International tables of glycemic index and glycemic load values 2021: a systematic review. Am J Clin Nutr. 2021;114(5):1625â1632, Supplemental Table 1
- USDA FoodData Central, FDC ID 170273: Chocolate, dark, 70-85% cacao solids
- Atkinson FS, Foster-Powell K, Brand-Miller JC. International tables of glycemic index and glycemic load values: 2008 â online appendix, Table A1
- USDA FoodData Central, FDC ID 167587: Candies, milk chocolate
Data last checked .