Dark Chocolate (70-85% cacao): GI, GL, Carbs & Blood Sugar Impact
Glycemic index of dark chocolate 70%+ (23), glycemic load, carbs per square, and how dark chocolate fits a diabetes-friendly diet.
Does Dark Chocolate Raise Blood Sugar?
70–85% dark chocolate has a low published GI (around 23): the fat slows absorption, and a small square carries only about 10 g of available carbohydrate. It can fit a diabetes-friendly pattern as a measured treat.
How to Eat It
A square or two of 70%+ cacao. The higher the cacao, the lower the sugar — and milk chocolate is a different food entirely, roughly doubling the sugar load per serving.
Nutrition Facts (Dark Chocolate (70-85% cacao))
| Nutrient | Per 100 g | Per serving |
|---|---|---|
| Calories | 598 kcal | 179 kcal |
| Carbohydrate | 45.9 g | 13.8 g |
| Fiber | 10.9 g | 3.3 g |
| Sugars | 24 g | 7.2 g |
| Protein | 7.8 g | 2.3 g |
| Fat | 42.6 g | 12.8 g |
Source: USDA FoodData Central (generic food item, per 100 g edible portion). Values may differ from brand-specific products.
Glycemic Index
Published GI: 23 (typical value).
Reported range: 22-35.
Evidence level: Low.
Note: Published values vary with cacao content and brand; higher cacao tests lower.
Sources: International Tables of Glycemic Index and Glycemic Load Values (2008/2021); University of Sydney GI Database (glycemicindex.com). GI values are reported relative to a glucose reference.
Learn more: What is GI? · What is GL? · GI vs GL
Estimated Glycemic Load
GL ≈ 2.4 per 1 small square (30 g).
Calculation: GI (23) × available carbohydrate per serving (10.5 g = 45.9 g − 10.9 g fiber) ÷ 100. Calculated by DMSafeHaven; formula per standard published GL methodology.
- Cacao percentage
- Portion size
- Milk chocolate is a different food entirely
GI values can vary with variety, ripeness, preparation and testing conditions. The value above is a typical published figure, not a universal prediction for every individual or every serving.