Chocolate is one of the most common sweets that people eat around the world. Not only does it taste delicious and sweet, but it’s also loaded with nutrients that have great health benefits.
Chocolate, especially dark, is very rich in several vitamins and minerals, including potassium.
So, can you eat chocolate on a low-potassium diet or if you suffer from kidney disease? Is chocolate high in potassium?
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Is chocolate high in potassium?
Depending on the variety, brand, and cocoa content, chocolate can be a rather high-potassium food. Cocoa beans are high in potassium, so most products based on them are also high in this mineral.
On the bright side, some types of chocolate contain less potassium, which means that you can eat them even if you follow a low-potassium diet. Chocolate, especially dark, is also very high in nutrients and antioxidants, which can help improve your health.
How much potassium is in chocolate?
A one-ounce serving of dark chocolate made with around 70-85% cocoa contains 200 mg of potassium. The same serving of milk chocolate provides you with 104 mg of potassium, whereas one ounce of white chocolate contains 80.1 mg of potassium.
This makes white and milk chocolate the best choices for people following a low-potassium, kidney-friendly diet. Unfortunately, the healthiest type of chocolate is dark chocolate.
So, if you can consume some high-potassium foods, it’s the healthiest choice.
Other chocolate types and chocolate-flavored foods might be even higher in potassium. This is especially true for high processed types of chocolate and brands.
So always make sure to check the nutritional labels before buying any food, particularly if you know you have to be careful about your intake of certain minerals.
That way, you can control your potassium intake and lower it if necessary.
Is chocolate good for you?
Dark chocolate is actually very nutritious. It provides you with a lot of fiber, which may aid digestion and prevent inflammation in your digestive tract.
It also contains some healthy fats and protein, making it a very balanced food. The fats found in dark chocolate are mostly oleic acid, which is very heart-healthy.
Because of that, eating moderate amounts of dark chocolate can help you prevent various cardiovascular issues like heart attacks, strokes, and high blood pressure.
Chocolate is also loaded with organic compounds that function as antioxidants. Substances like polyphenols, flavanols, and catechins help flush out free radicals from your body.
This prevents oxidative damage to your cells and lowers your risk of developing many chronic conditions, including diabetes and even cancer.
The same antioxidants also reduce inflammation in your body, which is linked to other, more severe health issues.
It’s also worth noting that the most antioxidant-rich type of chocolate is dark chocolate, while white contains very few antioxidants.
Studies also show that eating chocolate can help lower ‘bad’ cholesterol levels and raise ‘good’ cholesterol levels.
This helps reduce insulin resistance, risk of diabetes, and heart disease. High levels of ‘bad’ cholesterol are also linked with tissue damage, especially in the arteries of your heart.
So, adding a lot of foods containing active compounds that prevent that is very important, especially for people already predisposed or prone to cardiovascular issues.
Other compounds found in dark chocolate may also benefit your skin. Some studies show that certain antioxidants present in chocolate prevent sun damage, improve blood flow to the skin, and increase skin density and hydration.
Because of that, if you know you’ll be spending a lot of time in the sun, try enjoying more dark chocolate in the weeks before to prevent skin damage.
Can you take in too much potassium from chocolate?
Chocolate is a high-potassium food. Most healthy individuals don’t have to worry about taking in too much of this mineral from chocolate, as their kidneys are perfectly capable of flushing out any excess potassium.
But those with kidney disease or potassium sensitivity often have to take in less potassium, which might make chocolate a problematic food for them.
So, if you ever have any doubts about what foods you can eat, consult your doctor to avoid any health issues.
If you know you have to take in less potassium than the recommended amount for adults, try looking for low-potassium chocolate alternatives.
This can include milk or white chocolate or even some brands that produce low-potassium candies and sweets.
That way, you can still enjoy your favorite foods without compromising your health.
Is chocolate milk high in potassium?
One cup of whole milk chocolate milk contains 417 mg of potassium. This large amount is because cocoa beans and milk are both relatively rich in potassium, making chocolate milk a high-potassium beverage.
Because of that, people who suffer from kidney disease or potassium sensitivity should avoid drinking chocolate milk and replace it with another low-potassium drink.
One cup of homemade hot chocolate is even higher in potassium, containing 492 mg, which is around 14% of your daily recommended need for this mineral.
On the bright side, hot chocolate and chocolate milk are nutritious: They contain a good dose of protein, phosphorus, calcium, and vitamin D, which all contribute to a healthy immune system and strong bones.
Is dark chocolate high in potassium?
Is chocolate syrup high in potassium?
Two tablespoons of chocolate syrup provide you with 87.4 mg of potassium. As a result, it’s a safe food to have on a low-potassium diet.
Chocolate syrup can be added to coffee or used as a topping for waffles or pancakes. Unfortunately, it’s very high in sugar, which can increase your risk of high blood sugar levels and diabetes.
Consuming too many foods high in sugar can also make you lose weight, so try not to have chocolate syrup too often and in large quantities.
Chocolate is a high-potassium food, but some varieties might be suitable for people following a low-potassium diet.
That’s why it’s important to read the nutritional value of all the foods you buy.
On the bright side, chocolate is high in several vitamins, minerals, as well as powerful antioxidants that help keep you healthy and fight off various diseases.
Don't know which foods are high in potassium? Read our article 15 Best Food Sources Of Potassium. We also have a guide on this important mineral: Potassium 101: All You Need To Know About Potassium.