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Almonds vs Dark Chocolate: Calories Compared
Dark Chocolate is lower in calories (546 vs 579 per 100g). Almonds has 21.1g protein per 100g versus 4.9g in Dark Chocolate.
Per typical serving, Almonds provides 162 kcal (based on a 28g portion) versus Dark Chocolate at 109 kcal (20g). The average adult needs around 2,000 calories per day, so almonds contributes 8.1% and dark chocolate contributes 5.5% of that daily target per serving. Getting these numbers right for your own portions starts with a digital kitchen scale.
Full nutrition comparison (per 100g)
| Nutrient | Almonds | Dark Chocolate |
|---|---|---|
| Calories | 579 kcal | 546 kcal |
| Protein | 21.1g | 4.9g |
| Carbohydrates | 21.6g | 61.2g |
| of which Sugars | 4.3g | 47.9g |
| Fat | 49.9g | 31.3g |
| of which Saturates | 3.8g | 18.5g |
| Fibre | 12.5g | 7g |
| Sodium | 1mg | 24mg |
| Potassium | 733mg | 559mg |
| Calcium | 269mg | 56mg |
| Iron | 3.7mg | 8mg |
| Vitamin C | 0mg | 0mg |
| Vitamin A | 0µg | 2µg |
| Selenium | 4µg | 3µg |
| Riboflavin (B2) | 1.1mg | 0.1mg |
Nutrient-by-nutrient breakdown
- Calories: Almonds has more (579kcal vs 546kcal per 100g) — a difference of 33kcal. Dark Chocolate is the lower-calories option if that is your priority.
- Protein: Almonds has more (21.1g vs 4.9g per 100g) — a difference of 16.2g. Almonds is the stronger source of protein here.
- Carbohydrates: Dark Chocolate has more (61.2g vs 21.6g per 100g) — a difference of 39.6g.
- Sugars: Dark Chocolate has more (47.9g vs 4.3g per 100g) — a difference of 43.6g. Almonds is the lower-sugars option if that is your priority.
- Fat: Almonds has more (49.9g vs 31.3g per 100g) — a difference of 18.6g. Dark Chocolate is the lower-fat option if that is your priority.
- Saturated fat: Dark Chocolate has more (18.5g vs 3.8g per 100g) — a difference of 14.7g. Almonds is the lower-saturated fat option if that is your priority.
- Fibre: Almonds has more (12.5g vs 7g per 100g) — a difference of 5.5g. Almonds is the stronger source of fibre here.
- Sodium: Dark Chocolate has more (24mg vs 1mg per 100g) — a difference of 23mg. Almonds is the lower-sodium option if that is your priority.
- Potassium: Almonds has more (733mg vs 559mg per 100g) — a difference of 174mg. Almonds is the stronger source of potassium here.
- Calcium: Almonds has more (269mg vs 56mg per 100g) — a difference of 213mg. Almonds is the stronger source of calcium here.
- Iron: Dark Chocolate has more (8mg vs 4mg per 100g) — a difference of 4mg. Dark Chocolate is the stronger source of iron here.
- Vitamin c: both foods contain the same amount (0mg per 100g).
- Vitamin a: Dark Chocolate has more (2µg vs 0µg per 100g) — a difference of 2µg. Dark Chocolate is the stronger source of vitamin A here.
- Selenium: Almonds has more (4µg vs 3µg per 100g) — a difference of 1µg. Almonds is the stronger source of selenium here.
- Riboflavin (b2): Almonds has more (1mg vs 0mg per 100g) — a difference of 1mg. Almonds is the stronger source of riboflavin (B2) here.
Live serving-size calculator
Enter any amount for each food — every figure below recalculates instantly, with % of daily value shown for each nutrient (based on a standard 2,000-calorie reference diet).
| Nutrient | Almonds | % DV | Dark Chocolate | % DV |
|---|
* % Daily Value based on a 2,000-calorie reference diet, the same basis used on nutrition labels in the US and UK. Figures update live as you change the amounts above — no page reload.
Substituting one for the other
When swapping snacks, portion size matters more than the food itself — check the serving size on packaging rather than assuming a like-for-like swap.
Useful for comparing these foods
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Which should you choose?
If your priority is fewer calories, Dark Chocolate is the lower-calorie option at 546 kcal per 100g. If you need more protein, Almonds provides more at 21.1g per 100g. For lower carbohydrates, Almonds has fewer carbs at 21.6g per 100g.
Both almonds and dark chocolate can form part of a healthy, balanced diet. The best choice depends on your individual goals — whether that is weight management, muscle building, or simply hitting your daily nutritional targets. A meal prep container set makes it easy to portion whichever you choose.
Frequently Asked Questions
Which has more calories, Almonds or Dark Chocolate?
Almonds has 579 calories per 100g while Dark Chocolate has 546 calories per 100g. Almonds is higher in calories by 33 kcal per 100g.
Which has more protein, Almonds or Dark Chocolate?
Almonds contains 21.1g of protein per 100g. Dark Chocolate contains 4.9g of protein per 100g. Almonds has more protein.
Is Almonds healthier than Dark Chocolate?
Almonds has 579 kcal, 21.1g protein, 21.6g carbs and 49.9g fat per 100g. Dark Chocolate has 546 kcal, 4.9g protein, 61.2g carbs and 31.3g fat per 100g. Which is healthier depends on your goals — higher protein, lower calorie and lower fat foods are generally preferred for weight management.
Which has more fibre, Almonds or Dark Chocolate?
Almonds contains 12.5g of fibre per 100g, and Dark Chocolate contains 7g per 100g. Almonds has more fibre. Fibre supports digestion and helps with feeling fuller for longer.
How many calories per serving — Almonds vs Dark Chocolate?
A typical a handful of almonds (28g) is around 162 calories. A typical 2 squares of dark chocolate (20g) is around 109 calories — a difference of 53 kcal per serving in favour of dark chocolate.
Can I substitute Almonds for Dark Chocolate in recipes?
When swapping snacks, portion size matters more than the food itself — check the serving size on packaging rather than assuming a like-for-like swap.
Track both accurately
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Figures per 100g from the USDA FoodData Central database (CC0 1.0).