Baking chocolate, unsweetened, squares

Sweets Baking Chocolate

USDA FoodData Central lists unsweetened baking chocolate squares at 186 calories per 1 oz (29 g) square, with 15.2 g fat, 4.2 g protein, 8.2 g carbohydrate and 4.8 g fiber. That is about 641 calories, 52.4 g fat and 14.5 g protein per 100 g by calculation. The record is for unsweetened squares, not sweetened chocolate or cocoa powder.

⚡ Quick Facts

Calories
186 kcal per 1 oz (29 g / 1 square)
Key Nutrient
Protein: 4.2 g
Key Nutrient
Fat: 15.2 g
Key Nutrient
Carbohydrate: 8.2 g

Unsweetened Baking Chocolate Nutrition per Square

The USDA serving is 1 oz (29 g), about one small square: 186 calories, 15.2 g fat, 4.2 g protein, 8.2 g carbohydrate, 4.8 g fiber, 0.26 g total sugar, 9.4 g saturated fat, 7 mg sodium and 5 mg iron. The record shows 0 g added sugar, but total sugar is not zero.

Calculated Values per 100g

Dividing the 29 g serving by 0.29 gives about 641 calories, 52.4 g fat, 14.5 g protein, 28.3 g carbohydrate, 16.6 g fiber and 0.90 g total sugar per 100 g. These are calculated comparisons. A recipe may use only a few squares, while the finished dessert also includes flour, sugar, butter or other ingredients.

Unsweetened Squares Versus Other Cocoa Products

Unsweetened baking chocolate is a solid product made for melting or chopping. It is not interchangeable with cocoa powder, dark chocolate with added sugar, chocolate chips or a finished brownie. Check the product label when the package contains emulsifiers, sweeteners or a different cacao percentage; those ingredients change the nutrition.

How to Use and Store It

Use a scale for recipe portions and count the square's fat and calories even when it is melted. Store unopened chocolate cool, dry and tightly wrapped away from strong odors. A pale surface called bloom can affect appearance and texture; mold, rancid odor or a wet damaged package is a reason to discard it. Do not infer health outcomes from the cocoa content alone.

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🧊 Storage Guide

🧊
Freezer
up to 24 months
⚠️ Signs of Spoilage:
  • smell: rancid or off odor
  • visual: white or grayish bloom, discoloration
  • texture: dry, crumbly, grainy surface
  • when to discard: mold growth, persistent rancid smell

🔬 Detailed Nutrition Profile (USDA)

Common Portions

0.50 oz Hersheys (14.20g)
1.00 cup, grated (132.00g)
1.00 oz square Bakers (29.00g)
Nutrient Amount Unit
Water 1.3400 g
Energy 642.0000 kcal
Energy 2685.0000 kJ
Protein 14.3200 g
Total lipid (fat) 52.3100 g
Ash 3.6000 g
Carbohydrate, by difference 28.4200 g
Fiber, total dietary 16.6000 g
Total Sugars 0.9100 g
Sucrose 0.9100 g
Glucose 0.0000 g
Fructose 0.0000 g
Lactose 0.0000 g
Maltose 0.0000 g
Galactose 0.0000 g
Calcium, Ca 101.0000 mg
Iron, Fe 17.4000 mg
Magnesium, Mg 327.0000 mg
Phosphorus, P 400.0000 mg
Potassium, K 830.0000 mg
Sodium, Na 24.0000 mg
Zinc, Zn 9.6300 mg
Copper, Cu 3.2330 mg
Manganese, Mn 4.1670 mg
Selenium, Se 8.1000 µg
Vitamin C, total ascorbic acid 0.0000 mg
Thiamin 0.1470 mg
Riboflavin 0.1000 mg
Niacin 1.3550 mg
Pantothenic acid 0.1680 mg
Vitamin B-6 0.0270 mg
Folate, total 28.0000 µg
Folic acid 0.0000 µg
Folate, food 28.0000 µg
Folate, DFE 28.0000 µg
Choline, total 45.7000 mg
Betaine 2.6000 mg
Vitamin B-12 0.0000 µg
Vitamin B-12, added 0.0000 µg
Vitamin A, RAE 0.0000 µg
Retinol 0.0000 µg
Carotene, beta 0.0000 µg
Carotene, alpha 0.0000 µg
Cryptoxanthin, beta 0.0000 µg
Vitamin A, IU 0.0000 IU
Lycopene 0.0000 µg
Lutein + zeaxanthin 38.0000 µg
Vitamin E (alpha-tocopherol) 0.4000 mg
Vitamin E, added 0.0000 mg
Tocopherol, beta 0.0000 mg
Tocopherol, gamma 5.8300 mg
Tocopherol, delta 0.0000 mg
Tocotrienol, alpha 0.0000 mg
Tocotrienol, beta 0.0000 mg
Tocotrienol, gamma 0.0000 mg
Tocotrienol, delta 0.0000 mg
Vitamin D (D2 + D3), International Units 0.0000 IU
Vitamin D (D2 + D3) 0.0000 µg
Vitamin K (phylloquinone) 9.7000 µg
Vitamin K (Dihydrophylloquinone) 0.0000 µg
Fatty acids, total saturated 32.2770 g
SFA 4:0 0.0000 g
SFA 6:0 0.0000 g
SFA 8:0 0.0000 g
SFA 10:0 0.0000 g
SFA 12:0 0.0000 g
SFA 13:0 0.0000 g
SFA 14:0 0.0330 g
SFA 15:0 0.0000 g
SFA 16:0 13.3090 g
SFA 17:0 0.1000 g
SFA 18:0 18.2320 g
SFA 20:0 0.5530 g
SFA 22:0 0.0500 g
SFA 24:0 0.0000 g
Fatty acids, total monounsaturated 16.0680 g
MUFA 14:1 0.0000 g
MUFA 15:1 0.0000 g
MUFA 16:1 0.1000 g
MUFA 17:1 0.0000 g
MUFA 18:1 15.9690 g
MUFA 18:1 c 15.9690 g
MUFA 20:1 0.0000 g
MUFA 22:1 0.0000 g
MUFA 24:1 c 0.0000 g
Fatty acids, total polyunsaturated 1.5510 g
PUFA 18:2 1.4350 g
PUFA 18:3 0.1170 g
PUFA 18:3 n-3 c,c,c (ALA) 0.1170 g
PUFA 18:3 n-6 c,c,c 0.0000 g
PUFA 18:4 0.0000 g
PUFA 20:2 n-6 c,c 0.0000 g
PUFA 20:3 0.0000 g
PUFA 20:4 0.0000 g
PUFA 20:5 n-3 (EPA) 0.0000 g
PUFA 22:5 n-3 (DPA) 0.0000 g
PUFA 22:6 n-3 (DHA) 0.0000 g
Fatty acids, total trans 0.0000 g
Fatty acids, total trans-monoenoic 0.0000 g
TFA 18:1 t 0.0000 g
Cholesterol 2.0000 mg
Stigmasterol 38.0000 mg
Campesterol 13.0000 mg
Beta-sitosterol 85.0000 mg
Tryptophan 0.1300 g
Threonine 0.3700 g
Isoleucine 0.4100 g
Leucine 0.6950 g
Lysine 0.4700 g
Methionine 0.1400 g
Cystine 0.2250 g
Phenylalanine 0.5250 g
Tyrosine 0.4250 g
Valine 0.6550 g
Arginine 0.8150 g
Histidine 0.2150 g
Alanine 0.4750 g
Aspartic acid 1.2700 g
Glutamic acid 1.8700 g
Glycine 0.5050 g
Proline 0.8800 g
Serine 0.5300 g
Hydroxyproline 0.0000 g
Alcohol, ethyl 0.0000 g
Caffeine 80.0000 mg
Theobromine 1297.0000 mg

Source: USDA FoodData Central (FDC ID: 167568)

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