Chocolate contains hundreds of chemical compounds including polyphenols, powerful antioxidants thought to stave off cancer and heart disease, as well as psychoactive compounds such as theobromine, theophylline, and caffeine. Theobromine and theophyliline are mild stimulants that are also partly responsible for that familiar and welcome chocolate buzz. We all know caffeine as the stimulant found in coffee that brings us clarity and energy in the morning, but how much caffeine is in chocolate compared to drinks like coffee, tea or cola?
Let’s cut to the chase right now – chocolate doesn’t contain much caffeine. Of course, the actual amount of caffeine you get depends upon factors such as the percent cacao (cocoa), where the beans were grown, how they were processed after harvest and how much you consume as a “typical” serving. What’s a typical serving of chocolate? That’s up to you, but for high quality dark chocolate, you need much less to feel satisfied, so I’d say 20 grams at most which is a little less than half a small bar or 1/4 of a large one. With that in mind, here are a few facts about caffeine in chocolate:
|CHOCOLATE||CAFFEINE PER SERVING||SERVING SIZE|
|Milk Chocolate (junk)||4 mg||20 g|
|Milk Chocolate 45% Cacao||16 mg||20 g|
|Dark Chocolate 60% Cacao||24 mg||20 g|
|Dark Chocolate 70% Cacao||28 mg||20 g|
|Hot Chocolate (typical)||9 mg||8 oz.|
|Hot Chocolate – Rich||24 mg||8 oz. (made with 15g of 80% cocoa)|
Unless you are monitoring your daily caffeine intake for medical reasons, there is no reason to get too caught up in the numbers. The numbers don’t say much unless you compare them to something familiar, so here are some facts for common beverages:
|BEVERAGE||CAFFEINE PER SERVING||SERVING SIZE|
|Brewed Coffee||140 mg||8 oz.|
|Single Shot Espresso||63 mg||1 oz.|
|Decaf Coffee||9 mg||8 oz.|
|Black Tea||65 mg||6 oz.|
|Green Tea||28mg||6 oz.|
|Coke Classic||35 mg||12 oz.|
|Red Bull||78 mg||250 mL|
You may be surprised to see that a shot of espresso has less caffeine than a cup of brewed coffee despite its reputation as a sort of rocket fuel for the weary. Actually, because the water is in contact with the espresso beans for only a short time, it does not fully extract the caffeine, but pulls out all the best coffee flavors and aromas into your cup. So where does chocolate stand next to that little cup of espresso? To get as much caffeine as a single shot of espresso, you would need to eat about three servings of 60% dark chocolate or 4 servings of quality milk chocolate. On the other hand, to match the caffeine kick of a cup of coffee, you’d need to down 2 entire dark chocolate bars, 3 milk chocolate bars or 6 cups of hot cocoa.
Most people shouldn’t worry one bit about the small about of caffeine in chocolate. If you’re worried that eating chocolate at night is going to keep you awake, don’t. Don’t worry, that is. Like most other good things in life, chocolate is best enjoyed in moderation and moderate amounts of chocolate are not going to affect most people. But don’t come away from this thinking that milk chocolate is the best choice since it has less caffeine! Eat milk chocolate if that’s what you like most, but generally speaking, dark chocolate will have more of all the healthy compounds that we seek from plant-based super foods like blueberries and grape juice, not to mention, more satisfying chocolate flavor. So, rest well knowing you are choosing a healthy artisan food.
References and Notes:
 The data are averages from multiple sources.
 Goldberger BA, Lessig MC, McCusker RR, Cone EJ, Gold MS. Evaluation of Current Caffeine Content of Coffee Beverages: Recommendations for Clinicians Regarding Caffeine Exposure. Society of Biological Psychiatry’s Annual Convention and Scientific Program 2003. San Francisco, California.
 Mayo Clinic – http://www.mayoclinic.com/health/caffeine/AN01211
 Center for Science in the Public Interest
 Amano Chocolate Blog
This article does not account for caffeine sensitive people. If I have any dark chocolate at night it gives my insomnia for the rest of the night! People need to be aware of this.
Good point. If you get this effect from chocolate and not from coffee, then it could be the theobromine, a stimulant found in cacao that is chemically related to caffeine. For most people, it has a much less intense effect, but some people are sensitive. As is probably the case with you, if someone has this sensitivity, they probably know it. Food sensitives are a strange thing. A friend recently told me that when he was young, he couldn’t eat any chocolate without getting painful migraines. After age 15, it went away. I won’t say that everyone will be so lucky, but if you get overstimulated from chocolate, I hope you can at least eat it during the day. Thanks for the comment.
Chocolate does not contain caffeine. It is not naturally occurring un cacoa. Theobromine for sure but caffeine in chocolate is a myth.
Please see this scientific paper and other aritlces. There IS caffeine in chocolate. It has been measured by analytical chemists and food scientists. The confusion may be that chocolate contains BOTH theobromine and caffeine. Therefore, so people become focused on the theobromine. http://www.sciencedirect.com/science/article/pii/S0963996901000771
Actually eating chocolate at night will keep me up all night,not letting me sleep.and for some reason taking generic excedrin for headaches doesnt.I guess I’m used to it.coffee would keep me up too because I don’t drink it.so it depends on YOU.
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Changed to decaf yet eating sugar free coffee and still getting jitters … No win here and cannot fathom life with neither chocolate or coffee … 😒
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I visited a store in Mexico and bought fresh 100% cocao bars. They seem to have less caffeine kick than 77% chocolate bars per ounce. What do you think?