Dark chocolate glycemic index
Dark chocolate has a glycemic index of 29, which is low. A 50 g serving (half a bar) has a glycemic load of 5 (low).
Also known as: 70% chocolate, bittersweet chocolate
- Serving50 g
- Available carbs18 g
- Fiber5.5 g
- Sugars12 g
- Protein3.9 g
- Calories299 kcal
Serving: half a bar.
What to know
Dark chocolate averaged a GI of 29, one of the lowest of any sweet. The higher the cocoa percentage, the less sugar per square.
Glycemic load by portion size
GI stays the same whatever you eat, but glycemic load scales with the amount: eating twice as much doubles the effect on blood sugar.
| Amount | Available carbs | Glycemic load | |
|---|---|---|---|
| 50 g | 18 g | 5 | Low |
| 100 g | 35 g | 10 | Low |
What the studies found
The value of 29 is the mean calculated by the authors of the International Tables of Glycemic Index (2021) across 7 studies. Results range from 23 to 56. That spread is normal: GI changes with variety, ripeness, cooking and processing, and between labs.
Each dot is one study. Green dots followed the ISO 26642 standard method.
- 23 · USA 2005
- 35 · Czech Republic 2007
- 44 · China 2019
- 44 · Czech Republic 2005
- 44 · Czech Republic 2010
- 44 · Czech Republic 2005
- 56 · Czech Republic 2010
Dark chocolate compared with other sweets & desserts
Similar low-GI foods
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Frequently asked questions
Is dark chocolate low glycemic?
Yes. With a GI of 29, dark chocolate is in the low range (55 or less).
What is the glycemic load of dark chocolate?
A 50 g serving (half a bar) has a glycemic load of 5, which is low. Glycemic load combines GI with the amount of carbohydrate in the portion: 10 or less is low, 11 to 19 medium and 20 or more high.
Can people with diabetes eat dark chocolate?
With a GI of 29 and a low glycemic load per serving, dark chocolate usually fits a diabetes-friendly diet in normal portions. Everyone responds differently, so talk to your doctor or dietitian about your plan.
How many carbs are in dark chocolate?
A 50 g serving has about 23 g of total carbohydrate, including 5.5 g of fiber, leaving 17.5 g of available carbohydrate (the part that raises blood sugar). Per 100 g: 45.9 g of carbohydrate.
Nutrition facts
| per 100 g | Serving (50 g) | |
|---|---|---|
| Calories | 598 kcal | 299 kcal |
| Carbohydrates | 46 g | 23 g |
| Available carbs | 35 g | 18 g |
| Fiber | 11 g | 5.5 g |
| Sugars | 24 g | 12 g |
| Protein | 7.8 g | 3.9 g |
| Fat | 43 g | 21 g |
Source: USDA FoodData Central, Chocolate, dark, 70-85% cacao solids (SR Legacy, FDC 170273). Available carbohydrate = total carbohydrate minus fiber.
Sources: 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):1625–1632. USDA FoodData Central. How we calculate each value: Methodology & sources.
Data last reviewed 2026-09-29.