17 Types of Chocolate: Buying Guide
Published: February 2025
Is chocolate a fruit? Not quite, but the cacao, aka cocoa beans, used to make the treats we all know and love, are indeed the seeds of a fruit! The cacao fruit grows on the Theobroma cacao tree.
The scientific genus Theobroma translates to "food of the gods" and the consumption of cacao dates back to ancient civilizations, where it was consumed as a drink. Today, chocolate is symbolic of love and affection.
While cacao can be considered a superfood, some of the benefits start to dwindle when it goes from bean to bar during the chocolate-making process.
But the good news is, there are still varieties of chocolate that offer us nutritional benefits. (Hint: ultra-processed candy bars, although they may taste great, are not it.)
Let's dig in!
Chocolate's nutritional profile
Before we get into the types of chocolate and their benefits, let's discuss why, in its purest form, it does deserve a "superfood" designation.
Cacao and its derivatives, such as nibs, powder, and dark chocolate varieties, contain phytonutrients (beneficial nutrients found in plants) and micronutrients including minerals such as magnesium and iron. An ounce of 70%-85% dark chocolate provides about 65 mg of magnesium, an important mineral that many people do not get enough of. For reference, the RDA for magnesium is 420 mg for men and 320 mg for women.
Cacao phytonutrients include flavanols such as epicatechins, catechins, anthocyanins and procyanidins. In fact, approximately 12%-18% of the dry weight of whole cocoa beans consists of these phenolic antioxidants, making them one of the richest antioxidant sources.
Other active plant compounds include methylxanthines, which occur in chocolate, tea, and other beverages used worldwide for their stimulating effect. Methylxanthines include theobromine (which is considered energizing) and caffeine. An ounce of 70%-85% dark chocolate contains about 25-30 milligrams of caffeine.
In terms of macronutrients, 3 tablespoons of cacao nibs contains approximately 11 g carbohydrates (sugar 0 g, dietary fiber 8 g), 4 g protein, and 15 g total fat.
One of the main carbohydrate sources in a chocolate bar will be from the sugar added to enhance the taste. Fat mainly comes from the cocoa butter from the cacao bean and added dairy in chocolate. There are also differences in saturated fat content to consider coming from the cocoa butter and dairy products. Notably, one-third of the fat in cocoa butter is stearic acid, which is considered beneficial. Chocolate will have small amounts of protein per serving, with added dairy ingredients contributing to protein content.
What Is Chocolate?
Whether you enjoy white chocolate in your recipes, chocolate-chocolate ice cream, or a more exotic option like ruby chocolate, these decadent treats can all be traced back to the same source. Understanding where chocolate comes from and how it is made can help you make decisions on which is best for health and cooking purposes. It's a long journey between the cacao beans growing in the wild to a brownie or a truffle!
Cacao beans
– Also called cocoa beans, these are the seeds from the fruit (pod) of the Theobroma cacao tree. The beans, which are initially covered in a white pulp, are then cleaned, fermented, dried, and roasted before being processed into their constituents, which include nibs, liquor, solids, butter and powder. The beans have a thin shell or husk and inside you will find the nibs, which are pretty much the rawest form of chocolate you can get without purchasing an actual pod. You generally wouldn't consume or cook with the beans themselves because of their bitter taste and rough texture, though they can be used to make infusions by steeping to extract the flavor.Cacao nibs
– These are the pieces inside the cacao bean. They are unsweetened and are available roasted or unroasted. They make a great textural element for acai bowls, granola and parfaits.Chocolate mass (also called liquor)
– The cacao nibs are made into a paste that looks like freshly made nut butter and then melted into a "liquor" (does not contain alcohol) which is a liquid form then used to make different types of chocolate. The cocoa solids can be separated from the cocoa butter at this point.Cocoa butter
– The fatty component of the cocoa bean, which is vegan despite the word butter, and is also used in other applications such as cosmetics.Cocoa solids
– The defatted portion (little to no cocoa butter) that can then be ground into a fine (cocoa) powder.
17 different types of chocolate
The chocolate that we eat in bar, chip, wafer or other shapes and forms includes varying combinations of chocolate liquor, cocoa butter and cocoa solids. Plus, sugar and sometimes additives and flavoring. Chocolate can be vegan but is often made with milk solids, powder, condensed milk, regular liquid milk, or any combination of those.
1. Dark chocolate
This cocoa-rich variety tends to have firmer texture and more bitterness than lighter forms due to higher cocoa content, and therefore more antioxidants. It typically contains 15%-35% chocolate liquor, or higher, with some brands offering 92%. Pro tip: instead of going right for the chew, the best way to snack on dark chocolate is to let it melt on the tongue.
2. Unsweetened chocolate
Also known as baking chocolate, this variety is essentially chocolate liquor that is melted down and then shaped in a mold such as a bar. It contains equal parts cocoa butter and cocoa solids with no added sugar. You can then use it for cakes and brownies where you will be adding sugar or some form of sweetener to the recipe yourself (it will not be sweet enough for baked goods on its own).
3. Semisweet chocolate
This partially sweet chocolate contains a minimum of 35% chocolate liquor, and like dark chocolate, usually contains more (35%-65%). Available as chips, these make a nice addition to things like granola bars, pancakes and classic chocolate chip cookies.
4. Bittersweet chocolate
Similar to semisweet, but it averages a higher cocoa percentage (65%-80%). You can use this type in similar ways that you would use semisweet during baking.
5. Cocoa powder
This minimally processed, versatile variety is a result of the cocoa solids being ground into a fine powder. It can be used in both sweet (brownies) and savory (meat) recipes!
6. Dutch process cocoa powder (also called alkalized cocoa powder)
Invented by a Dutch chemist and chocolatier, this type undergoes a specific "Dutch" process involving the treatment of cocoa nibs with an alkaline solution, typically potassium carbonate, to reduce the acidity. It can change the color, flavor (becoming less bitter), and chemical properties (solubility in water) of the final product. Unfortunately, alkali can also reduce the beneficial flavanols. This type of cocoa powder is commonly used in red velvet cake recipes.
7. Black cocoa powder
This powder has gone through the Dutch process multiple times, resulting in a higher alkalinity and darker powder. It is used to achieve a dark-colored product without excessive food coloring in foods such as ice cream sandwiches and cookies and crème cookies.
Explore Our Best Brain Health Supplements
8. German's chocolate
Despite the name, and unlike Dutch cocoa, this chocolate has nothing to do with Germany! It was invented by an English-American named Samuel German, who worked for a baking company. He created it by adding more sugar than usual to semisweet chocolate. It is famously used to make "German" chocolate cake, which has a coconut pecan topping.
9. White chocolate
This variety is whiteish in color because it doesn't contain any of the cocoa solids, just the cocoa butter. The rest of the final product is comprised of milk, sugar, and sometimes vanilla flavoring or additives. Legally, in the US, it needs to contain at least 20% cocoa butter to be labeled as white chocolate; if not, there isn't enough cocoa bean derivative to be considered a type of chocolate. Pro tip: a more yellow hue can be indicative of a higher quality product, since cocoa butter is not white but yellow.
10. Blonde chocolate
Blonde chocolate is actually a variety of white chocolate that has been cooked to caramelize the sugars and milk, resulting in a more complex flavor reminiscent of caramel and butterscotch rather than plain vanilla!
11. Ruby chocolate
This pink variety is made from ruby cacao beans, which are grown in regions including Ecuador and Brazil. While the specifics of the production process used to make ruby chocolate are proprietary, some speculate that this blush-colored hue is achieved through less fermentation time and the addition of an acid to enhance the ruby color of the cacao bean.
12. Milk chocolate
Creamy milk chocolate is popular for snacking on, offering a softer texture and less bitter notes compared to dark and semisweet varieties. As the name indicates, it will contain milk. Legally in the US, it must contain at least 10% chocolate liquor (but often found in the 30%-40% range) and 12% milk to be labeled as milk chocolate. Use it to make chocolate pudding, chocolate mousse and much more!
13. Couverture chocolate
A favorite among chocolatiers who make confections, couverture has more cocoa butter (31%-39%) relative to the other ingredients and is good for tempering due to the high cocoa butter content. It can be used for dipping to make chocolate covered strawberries, apples, and more. Plus, it has a glossy finish when it cools (bon-bons, anyone?).
Cacao vs. Cocoa: What's the Difference?
While the two terms are sometimes used interchangeably when talking about beans, nibs and powders, cacao indicates an unprocessed or minimally processed (such as low temperature exposure) food while cocoa has undergone roasting and other forms of processing.
14. Modeling chocolate
You have likely seen this used on your favorite Food Network competition show! Modeling chocolate is a mixture of chocolate and corn syrup and forms a pliable dough for decorative use in food displays and as cake décor.
15. Compound chocolate
This is a more processed form of chocolate made from cocoa, vegetable fat, sweeteners, flavors, and emulsifiers. By relacing cocoa butter with another fat (such as coconut or palm oil), it is used as a more cost-effective option for mass production in commercial baking and confectionery. It is also commonly found as candy coating for chocolate wafers for home use.
16. Gianduja chocolate
Popular in Italy, this variety is a combination of chocolate and 30% hazelnut paste.
17. Mexican table chocolate
This type of chocolate contains coarse sugar and ground spices like nutmeg, cinnamon, and chiles. It is commonly used for to make mole sauce and Mexican hot chocolate.
Chocolate FAQs
What is the healthiest type of chocolate?
Cacao nibs and chocolate products in the 70%-80% range are considered the healthiest type since these will offer more cacao and less added sugar. Choose 70% dark chocolate or higher to obtain the highest flavanol content. Also referred to as "percent cacao" on food packaging, the proportion of cocoa liquor in the final product determines how dark the chocolate is. The higher and darker, the more nutrient-dense. Because roasting can reduce polyphenol content and minerals, choosing products such as nibs and powders that are labeled cacao instead of cocoa can help you choose less processed forms.
With that being said, just what are these health benefits? The health benefits of chocolate include: antioxidant support, inflammation health support, cognitive function benefits (mood and cognitive performance), a variety of heart health benefits (healthy lipid levels, healthy endothelial [vascular] function, healthy blood pressure), and perhaps most surprisingly, supports insulin sensitivity and healthy blood glucose levels.
Why are there heavy metals in some chocolates?
Cacao tends to grow in tropical regions, sometimes growing around volcanic areas, or industrialized areas in developing countries, and the pods can pick up these unwanted add-ons from the environment or in the air while drying out in the sun.
What is the most common type of chocolate?
Milk chocolate is a popular type, enjoyed for its creamy and sweet flavor profile.
What is the most unique chocolate?
Ruby chocolate, blonde chocolate, couverture, gianduja, and Mexican table chocolate are the most unique.
Dark chocolate vs. milk chocolate: What's the difference?
Dark chocolate has about five times the flavonol content as milk chocolate and generally less added sugar. Milk chocolate has a higher milk content and sometimes more added sugar than dark chocolate. There are also textural differences between the two.
Which type of chocolate is good for baking?
While it will vary depending on what you are making, forms including cocoa powder, unsweetened, semisweet, and bittersweet chocolate are among the top choices for baked goods.
References
- Berends LM, et al. "Flavan-3-ols, theobromine, and the effects of cocoa and chocolate on cardiometabolic risk factors." Curr Opin Lipidol. February 2015. https://pubmed.ncbi.nlm.nih.gov/25551798/
- Djikeng FT, et al. "Effect of traditional and oven roasting on the physicochemical properties of fermented cocoa beans." Heliyon. March 2018. https://pmc.ncbi.nlm.nih.gov/articles/PMC5852288/
- Franco R, et al. "Health benefits of methylxanthines in cacao and chocolate." Nutrients. October 2013. https://pmc.ncbi.nlm.nih.gov/articles/PMC3820066/
- Katz DL, et al. "Cocoa and chocolate in human health and disease." Antioxid Redox Signal. November 2011. https://pubmed.ncbi.nlm.nih.gov/21470061/
- Magrone T, et al. "Cocoa and Dark Chocolate Polyphenols: From Biology to Clinical Applications." Front Immunol. June 2017. https://pmc.ncbi.nlm.nih.gov/articles/PMC5465250/
- Miller KB, et al. "Impact of alkalization on the antioxidant and flavanol content of commercial cocoa powders." J Agric Food Chem. September 2008. https://pubmed.ncbi.nlm.nih.gov/18710243/
- Miller KB, et al. "Survey of commercially available chocolate- and cocoa-containing products in the United States. 2. Comparison of flavan-3-ol content with nonfat cocoa solids, total polyphenols, and percent cacao." J Agric Food Chem. October 2009. https://pubmed.ncbi.nlm.nih.gov/19754118/
- Rucker RB. "Nutritional properties of cocoa." Chocolate: History, Culture, and Heritage. 2009. https://www.researchgate.net/publication/314061964_Appendix_10_Nutritional_Properties_of_Cocoa
- "Dark Chocolate." The Nutrition Source. March 2023. https://www.hsph.harvard.edu/nutritionsource/food-features/dark-chocolate/
Like what you read?
Please subscribe to get email updates on this blog.
Customer Favorite
