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Nutritional Info: Baking choclate with no sugar (squares)

The official USDA name for this food is "Baking chocolate, unsweetened, squares" with USDA reference number: 19078
Note that a ~ (tilde character) next to any nutrient means that we don't have data on that item.
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Nutritional Data for Baking choclate with no sugar (squares)

Nutrition Facts

Serving Size: 1 square (29g or 1 oz)
 

Amount Per Serving

 

Calories

145
Calories from Fat 127
 

% Daily Value*

 

Total Fat

15g
23%
 
Saturated Fat 9g47%
 
Trans Fat 0g
 

Cholesterol

0mg
0%
 

Sodium

7mg
0%
 

Total Carbohydrate

9g
3%
 
Dietary Fiber 5g19%
 
Sugars 0g
 

Protein

4g
 
Vitamin A0% · Vitamin C0%
 
Calcium3% · Iron28%
 
*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Contents

Chocolate Brownie
Chocolate Brownie

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Standard measures for this food:

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Calories

Calories

Serving Size: 1 square (29g or 1 oz)
kcal*kjoules*RDI%
 
Total Calories145 kcal608 kJ7%
 
from Carbs11.5 kcal48.15 kJ
 
from Fat127 kcal531.25 kJ
 
from Protein6.8 kcal28.64 kJ
 
from Alcohol0 kcal0 kJ
 
*The unit "kcal" or kilocalories are what most American's think of as 1 Calorie. Other countries use the unit kilojoule (kJ) to measure Food Energy. 1 kcal is equal to 4.184 kilojoules.

Energy and Calorie info for 29 grams of Baking choclate with no sugar (squares)


Vitamin Content

Vitamin Content

Serving Size: 1 square (29g or 1 oz)
AmountRDI%
 
Vitamin A 0 IU 0%
 
Vitamin B6 0.00783 mg 0%
 
Vitamin B12 0 mcg 0%
 
Vitamin B12, Added 0 mcg 0%
 
Vitamin C 0 mg 0%
 
Vitamin D 0 IU 0%
 
Vitamin D2 ~
 
Vitamin D3 ~
 
Vitamin D (D2 + D3) 0 mcg 0%
 
Vitamin E (Alpha-tocopherol) 0.116 mg 1%
 
Vitamin E, Added 0 mg 0%
 
Vitamin K 2.813 mcg 4%
 
Thiamin 0.04263 mg 3%
 
Riboflavin 0.029 mg 2%
 
Niacin 0.39295 mg 2%
 
Pantothenic Acid 0.04872 mg 0%
 
Folate 8.12 mcg 2%
 
Folate, Food 8.12 mcg 2%
 
Folate, DFE 8.12 mcg DFE 2%
 
Choline 13.253 mg ~
 
Betaine 0.754 mg ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.
The chart below shows how much of the recommended daily intake (RDI) of each vitamin that 29g (1.02 oz) of Baking choclate with no sugar (squares) contains. Vitamin RDI for 29 grams of Baking choclate with no sugar (squares)


Mineral Content

Mineral Content

Serving Size: 1 square (29g or 1 oz)
AmountRDI%
 
Calcium 29.29 mg 3%
 
Iron 5.046 mg 28%
 
Magnesium 94.83 mg 24%
 
Phosphorus 116 mg 12%
 
Potassium 240.7 mg 5%
 
Sodium 6.96 mg 0%
 
Zinc 2.7927 mg 19%
 
Copper 0.93757 mg 47%
 
Manganese 1.20843 mg 60%
 
Selenium 2.349 mcg 3%
 
Fluoride ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.
The chart below shows how much of the recommended daily intake (RDI) of each mineral that 29g (1.02 oz) of Baking choclate with no sugar (squares) contains. Mineral RDI for 29 grams of Baking choclate with no sugar (squares)


Protein and Amino Acids

Protein & Aminos

Serving Size: 1 square (29g or 1 oz)
AmountRDI%*
 
Protein3.741g7%
 

Essential Aminos

 
Histidine0.06235 g9%
 
Isoleucine0.1189 g8%
 
Leucine0.20155 g7%
 
Lysine0.1363 g6%
 
Methionine0.0406 g
 
Phenylalanine0.15225 g
 
Threonine0.1073 g10%
 
Tryptophan0.0377 g13%
 
Valine0.18995 g10%
 

Non-essential Aminos

 
Arginine0.23635 g
 
Alanine0.13775 g
 
Aspartate0.3683 g
 
Cystine0.06525 g
 
Glutamate0.5423 g
 
Glycine0.14645 g
 
Hydroxyproline0 g
 
Proline0.2552 g
 
Serine0.1537 g
 
Tyrosine0.12325 g
 
Methionine + Cystine† 0.10585 g 10
 
Phenylalanine + Tyrosine† 0.2755 g 26
 
* Amino acid RDI's are based on the World Health Organization's recommended daily intake for an adult human weighing 70 kg (154.3 pounds). "Protein and amino acid requirements in human nutrition". WHO Press, page 150.

† The World Health Organization provides a single recommended daily intake for the combinations of Methionine and Cysteine and the combination of Phenylalanine and Tyrosine.

Arginine, Cystine and Tyrosine are required by infants and growing children and we have therefore included them in the list of essential amino acids. [Imura K, Okada A (1998). "Amino acid metabolism in pediatric patients"]

~Data not available for tilde (~) items.
Proteins are made up of chains of amino acids. A complete protein contains all essential amino acids. We are currently compiling pages describing the benefits of nutrients and recently wrote about the benefits of Arginine. The chart below is a visual guide showing how complete the protein in Baking choclate with no sugar (squares) is. The chart shows all amino acid and amino combinations for which the World Health Organization (WHO) publish a recommended daily intake (RDI).

The chart below shows the balance of essential amino acids in 29g (1.02 oz) of Baking choclate with no sugar (squares). The distance from the center shows how much each amino acid contributions to your recommended daily intake (RDI). Please note that this chart is for 29g (1.02 oz) of this food item. Increasing the weight will show a larger contribution to your RDI.
How complete a protein is 29 grams of Baking choclate with no sugar (squares)


Carbohydrate Content

Carbohydrates

Serving Size: 1 square (29g or 1 oz)
AmountRDI%
 
Total Carbohydrates8.6536g3%
 
Dietary Fiber4.814g19%
 
Starch~
 
Sugars0.2639g
 
Sucrose~
 
Glucose~
 
Fructose~
 
Lactose~
 
Maltose~
 
Galactose~
 
~Data not available for tilde (~) items.
29g (1.02 oz) grams of Baking choclate with no sugar (squares) contains 8.6536 grams of carbohydrates which is 3% of your recommended daily carbohydrate intake acording to the Food and Drug Administration guidelines for a 2000 calorie diet. The table below shows how much this food contributes to your recommended daily intake for different total daily calories consumed.

Percent of your daily carbohydrates that 29 grams of Baking choclate with no sugar (squares) contributes


Fats and Fatty Acids

Fatty Acids & Fat

Serving Size: 1 square (29g or 1 oz)
AmountRDI%
 
Total Fat15.1699g23%
 
Total Omega-3 Fatty Acids0.03393g
 
Total Omega-6 Fatty Acids0.41673g
 
Total Trans Fatty Acids~
 
Total Trans-monoenoic Fatty Acids~
 
Total Trans-polyenoic Fatty Acids~
 

Total Saturated Fats (Bad Fats)

9.38179g47%
 
Arachidic Acid   [Eicosanoic Acid]0.16066g
 
Behenic Acid   [Docosanoic Acid]0.0145g
 
Butyric Acid   [Butanoic Acid]0g
 
Capric Acid   [Decanoic Acid]0g
 
Caproic Acid   [Hexanoic Acid]0g
 
Caprylic Acid   [Octanoic Acid]0g
 
Lauric Acid   [Dodecanoic Acid]0g
 
Lignoceric Acid   [Tetracosanoic Acid]0g
 
Margaric Acid   [Heptadecanoic Acid]0.029g
 
Myristic Acid   [Tetradecanoic Acid]0.00957g
 
Palmitic Acid   [Hexadecanoic Acid]3.8657g
 
Pentadecanoic Acid   [Pentadecanoic Acid]0g
 
Stearic Acid   [Octadecanoic Acid]5.2954g
 
Tridecanoic Acid   [Tridecanoic Acid]0g
 

Total Monounsaturated Fat (Good Fats)

4.67045g
 
16:1 c~
 
16:1 t~
 
18:1 c4.63826g
 
18:1 t0g
 
18:1-11t (18:1t n-7)~
 
22:1 c~
 
22:1 t~
 
Erucic Acid   [Docosenoic Acid]0g
 
Gadoleic Acid   [Eicosenoic Acid]0g
 
Heptadecenoic Acid   [Heptadecenoic Acid]0g
 
Myristoleic Acid   [Tetradecenoic Acid]0g
 
Nervonic Acid   [Cis-Tetracosenoic Acid]0g
 
Oleic Acid   [Octadecenoic Acid]4.64899g
 
Palmitoleic Acid   [Hexadecenoic Acid]0.029g
 
Pentadecenoic Acid   [Pentadecenoic Acid]0g
 

Total Polyunsaturated Fat (Good Fats)

0.45095g
 
18:2 CLAs~
 
18:2 i~
 
18:2 n-6 c,c~
 
18:2 t not further defined~
 
18:2 t,t~
 
18:3i~
 
20:3 n-3~
 
20:3 n-6~
 
20:4 n-6~
 
21:5~
 
22:4~
 
Alpha-Linolenic Acid0.03393g
 
Arachidonic Acid   [Eicosatetraenoic Acid]0g
 
Clupanodonic Acid   [Docosapentaenoic Acid (DPA)]0g
 
Docosahexaenoic Acid (DHA)   [Docosahexaenoic Acid (DHA)]0g
 
Eicosadienoic Acid   [Eicosadienoic Acid]0g
 
Eicosatrienoic Acid   [Eicosatrienoic Acid]0g
 
Gamma-Linolenic Acid   [Gamma-Linolenic Acid]0g
 
Linoleic Acid   [Octadecadienoic Acid]0.41673g
 
Linolenic Acid   [Octadecatrienoic Acid]0.03393g
 
Parinaric Acid   [Octadecatetraenoic Acid]0g
 
Timnodonic Acid   [Eicosapentaenoic Acid (EPA)]0g
 
The common name for each fatty acid is shown with the systematic name in square parentheses.

~Data not available for tilde (~) items.
The chart below shows good fats in Baking choclate with no sugar (squares) in relation to bad fats. Read more about each type of fat and fatty acid below.
Good Fat and Bad Fat comparison for 29 grams of Baking choclate with no sugar (squares)
Polyunsaturated Fats: Polyunsaturated fat can be found mostly in nuts, seeds, fish, algae, leafy greens, and krill. Whole food sources are always best, as processing and heating may damage polyunsaturated fats.

Monounsaturated Fats: Foods containing monounsaturated fats reduce LDL (bad) cholesterol, while possibly increasing HDL (good) cholesterol. ["You Can Control Your Cholesterol: A Guide to Low-Cholesterol Living". Merck & Co. Inc.]


Trans Fatty Acids: The National Academy of Sciences has concluded there is no safe level of trans fat consumption. This is because any incremental increase in trans fat intake increases the risk of coronary heart disease. [Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Macronutrients). National Academies Press. p. 504]

Saturated Fats: Consumption of saturated fat is a risk factor for cardiovascular disease in the view of the Canadian Heart and Stroke Foundation, the American Heart Association, the British Heart Foundation, the National Heart Foundation of Australia, the National Heart Foundation of New Zealand and the World Heart Federation.

In children, consumption of monounsaturated oils is associated with healthier serum lipid profiles (a group of tests that are often ordered together to determine risk of coronary heart disease.). ["A cross-sectional study of dietary habits and lipid profiles. The Rivas-Vaciamadrid study". Eur. J. Pediatr.].

Omega-3 fatty acids in fish oil, fish and seafood have been shown to lower the risk of heart attacks. [National Institute of Health (August 1, 2005). "Omega-3 fatty acids, fish oil, alpha-linolenic acid"].

Omega-6 fatty acids in sunflower oil and safflower oil may also reduce the risk of cardiovascular disease. [Willett WC (September 2007). "The role of dietary n-6 fatty acids in the prevention of cardiovascular disease". Journal of Cardiovascular Medicine].

In one study, Omega-3 fatty acids reduced prostate tumor growth, slowed histopathological progression, and increased survival. [Mihelin M, Trontelj JV, Stålberg E (August 1991). "Muscle fiber recovery functions studied with double pulse stimulation". Muscle & Nerve 1].

A study published in the Journal of the National Cancer Institute showed that High levels of docosahexaenoic acid were associated with a reduced risk of breast cancer. [Pala V, Krogh V, Muti P, et al. (July 2001). "Erythrocyte membrane fatty acids and subsequent breast cancer: a prospective Italian study". Journal of the National Cancer Institute 93]

Other Nutrients

Other Nutrients

Serving Size: 1 square (29g or 1 oz)
Amount
 
Alcohol0g
 
Water0.3886g
 
Ash1.044g
 
Caffeine23.2mg
 
Theobromine376.13mg
 
Cholesterol0mg
 
Phytosterols~
 
Campesterol~
 
Stigmasterol~
 
Beta-sitosterol~
 
~Data not available for tilde (~) items.


Diet and Weight Loss Scores

The United States Food and Drug Administration allows the following claims to be made by manufacturers of Baking choclate with no sugar (squares):

Baking choclate with no sugar (squares) is an excellent source of Iron, Magnesium, Copper and Manganese. This means that the food contains 20% or more of your RDI for these nutrients.

Baking choclate with no sugar (squares) is a good source of Phosphorus, Zinc and Fiber. This means that the food contains 10% or more of your RDI for these nutrients.

Diet or Weight Loss Program Score out of 100
(higher is better)
Higher Fiber, Low Fat Diet (e.g. Weight Watchers) 70
Athletic Diet - Low Fat, High Protein and Carbs 0
Low Fat Diet (e.g. Jenny Craig) 0
Low Carb Diet (e.g. Atkins Diet) 87
Low Cholesterol Diet 0
Low Sodium Diet 97
Low Glycemic Index Diet (e.g. South Beach Diet) 87
Low Protein Diet 63
Horizontal bar chart


How long will it take to burn 145 calories and lose weight

To lose weight, you need to burn more calories than you consume. The table below shows how long you need to perform various types of exercise to burn the 145 calories contained in 29g (1.02 oz)g of Baking choclate with no sugar (squares). The calorie burn rates for each exercise are included and are based on the US Department of Health and Human Services Dietary Guidelines for Americans.
Amount of Moderate Exercise to burn 145 calories
Stretching48 mins(180 cal/hr)
Walking (3.5 mph)31 mins(280 cal/hr)
Bicycling (<10 mph)30 mins(290 cal/hr)
Dancing26 mins(330 cal/hr)
Light gardening/yard work26 mins(330 cal/hr)
Golf (walking and carrying clubs)26 mins(330 cal/hr)
Hiking24 mins(370 cal/hr)
Amount of Vigorous exercise to burn 145 calories
Weight lifting (vigorous effort)20 mins(440 cal/hr)
Heavy yard work (chopping wood)20 mins(440 cal/hr)
Basketball (vigorous)20 mins(440 cal/hr)
Walking (4.5 mph)19 mins(460 cal/hr)
Aerobics18 mins(480 cal/hr)
Swimming (slow freestyle laps)17 mins(510 cal/hr)
Running/jogging (5 mph)15 mins(590 cal/hr)
Bicycling (>10 mph)15 mins(590 cal/hr)
Exercise profile for 29g (1.02 oz) of Baking choclate with no sugar (squares)

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USDA SR23 2010 Nutritional Data on SkipThePie.org. "Baking chocolate, unsweetened, squares" SkipThePie.org. Ed. SkipThePie 2011. SkipThePie.org. 27 Feb 2017 http://skipthepie.org/sweets/baking-chocolate-unsweetened-squares/

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Ice creams, BREYERS, All Natural Light Vanilla Chocolate Strawberry Ice creams, BREYERS, No Sugar Added, Butter Pecan Ice creams, BREYERS, No Sugar Added, Chocolate Caramel
Ice creams, BREYERS, No Sugar Added, French Vanilla Ice creams, BREYERS, No Sugar Added, Vanilla Ice creams, BREYERS, No Sugar Added, Vanilla Chocolate Strawberry
Ice creams, BREYERS, No Sugar Added, Vanilla Fudge Twirl Ice creams, chocolate Ice creams, chocolate, light
Ice creams, chocolate, light, no sugar added Ice creams, chocolate, rich Ice creams, french vanilla, soft-serve
Ice creams, regular, low carbohydrate, chocolate Ice creams, regular, low carbohydrate, vanilla Ice creams, strawberry
Ice creams, vanilla Ice creams, vanilla, fat free Ice creams, vanilla, light
Ice creams, vanilla, light, no sugar added Ice creams, vanilla, light, soft-serve Ice creams, vanilla, rich
Jams and preserves Jams and preserves, apricot Jams and preserves, dietetic (with sodium saccharin), any flavor
Jellies Jellies, reduced sugar, home preserved M&M's Milk Chocolate Mini Baking Bits
M&M's Semisweet Chocolate Mini Baking Bits Marmalade, orange Mexican baking chocolate (squares)
Milk dessert, frozen, milk-fat free, chocolate Molasses Pectin, liquid
Pectin, unsweetened, dry mix Pie fillings, apple, canned Pie fillings, blueberry, canned
Pie fillings, canned, cherry Pie fillings, cherry, low calorie Pudding, lemon, dry mix, regular, prepared with sugar, egg yolk and water
Puddings, all flavors except chocolate, low calorie, instant, dry mix Puddings, all flavors except chocolate, low calorie, regular, dry mix Puddings, banana, dry mix, instant
Puddings, banana, dry mix, instant, prepared with 2% milk Puddings, banana, dry mix, instant, prepared with whole milk Puddings, banana, dry mix, instant, with added oil
Puddings, banana, dry mix, regular Puddings, banana, dry mix, regular, prepared with 2% milk Puddings, banana, dry mix, regular, prepared with whole milk
Puddings, banana, dry mix, regular, with added oil Puddings, chocolate flavor, low calorie, instant, dry mix Puddings, chocolate flavor, low calorie, regular, dry mix
Puddings, chocolate, dry mix, instant Puddings, chocolate, dry mix, instant, prepared with 2% milk Puddings, chocolate, dry mix, instant, prepared with whole milk
Puddings, chocolate, dry mix, regular Puddings, chocolate, dry mix, regular, prepared with 2% milk Puddings, chocolate, dry mix, regular, prepared with whole milk
Puddings, chocolate, ready-to-eat Puddings, chocolate, ready-to-eat, fat free Puddings, coconut cream, dry mix, instant
Puddings, coconut cream, dry mix, instant, prepared with 2% milk Puddings, coconut cream, dry mix, instant, prepared with whole milk Puddings, coconut cream, dry mix, regular
Puddings, coconut cream, dry mix, regular, prepared with 2% milk Puddings, coconut cream, dry mix, regular, prepared with whole milk Puddings, lemon, dry mix, instant
Puddings, lemon, dry mix, instant, prepared with 2% milk Puddings, lemon, dry mix, instant, prepared with whole milk Puddings, lemon, dry mix, regular
Puddings, lemon, dry mix, regular, with added oil, potassium, sodium Puddings, rice, dry mix Puddings, rice, dry mix, prepared with 2% milk
Puddings, rice, dry mix, prepared with whole milk Puddings, rice, ready-to-eat Puddings, tapioca, dry mix
Puddings, tapioca, dry mix, prepared with 2% milk Puddings, tapioca, dry mix, prepared with whole milk Puddings, tapioca, dry mix, with no added salt
Puddings, tapioca, ready-to-eat Puddings, tapioca, ready-to-eat, fat free Puddings, vanilla, dry mix, instant
Puddings, vanilla, dry mix, instant, prepared with whole milk Puddings, vanilla, dry mix, regular Puddings, vanilla, dry mix, regular, prepared with 2% milk
Puddings, vanilla, dry mix, regular, prepared with whole milk Puddings, vanilla, dry mix, regular, with added oil Puddings, vanilla, ready-to-eat
Puddings, vanilla, ready-to-eat, fat free Rennin, chocolate, dry mix, prepared with 2% milk Rennin, chocolate, dry mix, prepared with whole milk
Rennin, vanilla, dry mix, prepared with 2% milk Rennin, vanilla, dry mix, prepared with whole milk Sherbet, orange
Snacks, fruit leather, pieces Snacks, fruit leather, rolls Sugar, turbinado
Sugars, brown Sugars, granulated Sugars, maple
Sugars, powdered Sweeteners, for baking, brown, contains sugar and sucralose Sweeteners, for baking, contains sugar and sucralose
Sweeteners, sugar substitute, granulated, brown Sweeteners, tabletop, aspartame, EQUAL, packets Sweeteners, tabletop, fructose, dry, powder
Sweeteners, tabletop, fructose, liquid Sweeteners, tabletop, saccharin Sweeteners, tabletop, sucralose, SPLENDA packets
Syrups, chocolate, HERSHEY'S Genuine Chocolate Flavored Lite Syrup Syrups, chocolate, fudge-type Syrups, corn, dark
Syrups, corn, high-fructose Syrups, corn, light Syrups, dietetic
Syrups, grenadine Syrups, malt Syrups, maple
Syrups, sorghum Syrups, table blends, cane and 15% maple Syrups, table blends, corn, refiner, and sugar
Syrups, table blends, pancake Syrups, table blends, pancake, reduced-calorie Syrups, table blends, pancake, with 2% maple
Syrups, table blends, pancake, with 2% maple, with added potassium Syrups, table blends, pancake, with butter Toppings, butterscotch or caramel
Toppings, marshmallow cream Toppings, nuts in syrup Toppings, pineapple
Toppings, strawberry




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