Dark Chocolate

Dark chocolate is the one treat on the 50 Man Foods. It carries magnesium, copper, iron and polyphenols, with less sugar than milk chocolate.

The 50 Man Foods keeps it as a treat — 20–30 g a day is enough to get the minerals without the sugar load.

  • Daily
  • Plant
  • Updated Sep 2026

What it supplies

Nutrient · per 100 g Amount % DV Relative amount
Magnesium 499 mg 119%
Copper 3.8 mg 422%
Iron 13.9 mg 77%
Fiber 18 g 64%
Calories 598 kcal 30%

Source: USDA FoodData Central.Percent Daily Values are based on adult reference intakes. The bars stop at 100%; the numbers do not.

Why it works

Magnesium from dark chocolate supports testosterone, sleep and insulin sensitivity. Most men are short of it.

The flavanols in dark chocolate support nitric oxide production and blood flow, the same mechanism as beetroot.

How much, how often

  • 20–30 g

    Daily

    Magnesium and polyphenols without the sugar load of milk chocolate.

  • 85%+ cacao

    Not milk chocolate

    Milk chocolate has less cacao and more sugar; dark is the point.

How to buy and prepare it

85%+ cacao. The ingredient list should say cacao, cocoa butter and maybe a sweetener. Nothing else.

Avoid chocolate with vanilla, emulsifiers or milk solids.

Eat 20–30 g plain, or melt over berries with cream.

Grated over Greek yogurt it is the 50 Man Foods dessert.

Keep in a cool, dark place. It melts at body temperature.

Dark chocolate keeps 6 months; it does not need refrigeration.

Questions

Is dark chocolate keto?
Not strictly — 10 g net carbs per 100 g. A small serving (20 g) fits easily.
Is dark chocolate a health food?
It is a food with benefits. The minerals and polyphenols are real; the sugar is not.
How much dark chocolate per day?
20–30 g is enough to get the minerals without the sugar load.