“Because caffeine is found in the cocoa solids, the more cocoa the chocolate contains, the more caffeine will be present,” registered dietitian Jenna Gorham, R.D., L.D., explains. In other words, the darker the chocolate, the higher the caffeine. “White chocolate, however, is only comprised of cocoa butter,” Ayanwola says. “Since it does not contain cocoa solids, it does not contain any caffeine.” The reason chocolate likely won’t affect coffee drinkers is that a standard cup of coffee contains 96 milligrams of caffeine4, which is four times more than a serving of dark chocolate, registered dietitian nutritionist Molly Knudsen, M.S., RDN, says. Since milk chocolate contains even less caffeine, it’s very unlikely that it will affect energy or alertness, even in non-coffee drinkers. It’s also fine to enjoy dark chocolate and coffee on the same day, since 400 milligrams of caffeine is considered to be a safe daily intake for adults5, according to Ayanwola. If caffeine causes anxious or jittery feelings, spacing out your consumption (or microdosing) may be helpful. Even though the caffeine content in chocolate is relatively low, Knudsen recommends getting a chocolate fix in during the day rather than at night. “In the afternoon, a small piece of dark chocolate may be just what you need to realign your focus and attention for the rest of the day,” she says. Eating it closer to bedtime, on the other hand, may disrupt sleep quality. While milk and white chocolate contain less caffeine than dark, it doesn’t make them healthier options, Knudsen says—even for those trying to cut back on caffeine. Both white and milk chocolate tend to be higher in added sugars and unhealthy fats, she explains. They also lack the antioxidants and heart-health benefits of dark chocolate. These various types of chocolates and caffeine levels will affect everyone differently. When it comes time to indulge, Ayanwola recommends listening to your body.
