Foods · Sweets
Calories in semisweet chocolate
Semisweet chocolate: about 480 calories per 100 g. A portion of 1 oz (28 g) has about 136 calories.
Calories and nutrients by portion
| Portion | Grams | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g (3.5 oz) | 100 g | 480 | 4.2 g | 63.9 g | 30 g |
| 1 serving | 15 g | 70 | 0.6 g | 9.3 g | 4.4 g |
| 1 cup large chips | 182 g | 874 | 7.6 g | 116.3 g | 54.6 g |
| 1 cup mini chips | 173 g | 830 | 7.3 g | 110.5 g | 51.9 g |
| 1 oz (approx 60 pcs) | 28 g | 136 | 1.2 g | 18.1 g | 8.5 g |
| 1 cup chips (6 oz package) | 168 g | 806 | 7.1 g | 107.4 g | 50.4 g |
Where the calories come from
- Protein 3%
- Carbs 47%
- Fat 50%
Shares are estimated with 4 calories per gram of protein and carbohydrate and 9 per gram of fat.
Full nutrition per 100 g
| Calories | 480 kcal |
| Protein | 4.2 g |
| Carbohydrate | 63.9 g |
| of which sugars | 54.5 g |
| Fibre | 5.9 g |
| Fat | 30 g |
| of which saturated | 17.8 g |
| Cholesterol | 0 mg |
| Sodium | 11 mg |
| Potassium | 365 mg |
| Calcium | 32 mg |
| Iron | 3.1 mg |
| Water | 0.7 g |
How it compares with other sweets
Among the 7 sweets listed on this site, semisweet chocolate ranks number 6 from the lowest in calories per 100 g, and number 2 from the highest in protein per 100 g.
Fewer calories per 100 g
- Sugar 387 cal
- Jelly beans 375 cal
- Honey 304 cal
More calories per 100 g
- Milk chocolate 535 cal
What 136 calories equal in exercise
For a 155 lb (70 kg) person, Harvard Health lists about 133 calories for 30 minutes of walking at 3.5 mph and about 288 for 30 minutes of running at 5 mph. By that chart, a portion of semisweet chocolate (1 oz, 136 calories) equals about 31 minutes of walking or 14 minutes of running. Use the calories burned calculator for your own weight.
About these numbers
The figures come from the USDA FoodData Central entry “Candies, semisweet chocolate”. They are reference averages, so brands, ripeness, cuts and recipes shift the real number. Treat them as estimates, and weigh food for the closest result.
Quick answers
How many calories are in semisweet chocolate (1 oz)?
About 136 calories (≈). That is 1 oz (28 g) of semisweet chocolate, using the USDA reference value of 480 calories per 100 g.
How many calories are in 100 grams of semisweet chocolate?
About 480 calories (≈). One ounce (28 g) is about 136 calories.
How much protein is in semisweet chocolate?
4.2 g per 100 g, and about 3% of its calories come from protein (≈). A portion of 1 oz has about 1.2 g.
Source
- USDA FoodData Central, SR Legacy: Candies, semisweet chocolate (FDC ID 167976)
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
- Harvard Health: calories burned in 30 minutes for people of three different weights
General information, not medical advice. Nutrient values are estimates and vary by product and portion.
Related guides
- how many calories are in chicken breast raw vs cookedHow many calories are in chicken breast, raw vs cooked?Raw chicken breast is about 120 calories per 100 g; cooked (roasted) it is about 165, because cooking drives out water, not energy.
- how many calories are in common foods per 100 gramsCalories in 40 common foods per 100 g, rankedWe ranked 40 common foods by calories per 100 g with USDA data. The spread is about 60-fold, and water content explains most of it. Free CSV included.
- does celery have negative caloriesDoes celery have negative calories?No. A medium celery stalk has about 6 calories and digesting it uses a small fraction of that, so the net stays above zero. Celery is low-calorie, not negative.