Does Chocolate Really Contain Caffeine? Amount & Effects From Dark, Milk & White Chocolate

Chocolate does contain trace amounts of caffeine, but it varies depending on the type of chocolate. "In the production process of turning cocoa beans into chocolate, two substances are formed," registered dietitian Titilayo Ayanwola, MPH, R.D., L.D., explains. Those substances are cocoa butter and cocoa solids.

"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.

Whether or not the caffeine in chocolate will affect energy levels or sleep depends on the person consuming it. "Regular coffee drinkers likely won't notice a boost in energy or alertness from chocolate," says Gorham, "but if you are sensitive to caffeine, you may." 

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.