Food · Sweets
Baking chocolate nutrition facts
A typical portion of baking chocolate (1 tablet; 20 g, mexican) has 90 calories and less than 1g of protein (USDA FoodData Central). USDA lists 5 descriptions of it: per 100 g they range from 426 calories (mexican, squares) to 642 (unsweetened, squares).
Nutrition Facts
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.
USDA values per 100 g for Baking chocolate, mexican, squares, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 3.6g
- more than 34% of 8,218 USDA reference foods
- Calories per 100 g
- 426
- more than 90% of reference foods
- Sodium per 100 g
- 3mg
- more than 8% of reference foods
1 tablet weighs 20 g in USDA's record for Baking chocolate, mexican, squares (FDC 167999).
Where the calories come from: 67% carbohydrate, 30% fat and 3% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
- Copper0.1 mg in 1 tablet (20 g), 15% of the Daily Value
Source: USDA FoodData Central (FDC 167999), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of baking chocolate USDA describes
Squares has the most calories per 100 g (642); the fewest: Mexican (426)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Baking chocolate, mexican, squares | 426 | 3.6 g | 15.6 g | 3 mg |
| Baking chocolate, unsweetened, squares | 642 | 14.3 g | 52.3 g | 24 mg |
| Baking chocolate, unsweetened, liquid | 472 | 12.1 g | 47.7 g | 12 mg |
| Baking chocolate, MARS SNACKFOOD US, M&M's Milk Chocolate Mini Baking Bits | 502 | 4.8 g | 23.4 g | 68 mg |
| Baking chocolate, MARS SNACKFOOD US, M&M's Semisweet Chocolate Mini Baking Bits | 517 | 4.4 g | 26.2 g | 2 mg |
Every nutrient in this record (68)
The portion is 1 tablet (20 g); % DV is for that portion.
Energy, macronutrients and sugars (13)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 0.73 g | 3.64 g | 1% |
| Total lipid (fat) | 3.12 g | 15.6 g | 4% |
| Carbohydrate, by difference | 15.5 g | 77.4 g | 6% |
| Ash | 0.27 g | 1.34 g | |
| Energy | 85.2 kcal | 426 kcal | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 0.32 g | 1.59 g | |
| Total Sugars | 13.9 g | 69.4 g | |
| Fiber, total dietary | 0.80 g | 4.00 g | 3% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Fatty acids, total saturated | 1.72 g | 8.61 g | 9% |
| Fatty acids, total monounsaturated | 1.01 g | 5.04 g | |
| Fatty acids, total polyunsaturated | 0.23 g | 1.16 g |
Minerals (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 6.80 mg | 34.0 mg | 1% |
| Iron, Fe | 0.44 mg | 2.18 mg | 2% |
| Magnesium, Mg | 19.0 mg | 95.0 mg | 5% |
| Phosphorus, P | 28.4 mg | 142 mg | 2% |
| Potassium, K | 79.4 mg | 397 mg | 2% |
| Sodium, Na | 0.60 mg | 3.00 mg | 0% |
| Zinc, Zn | 0.25 mg | 1.26 mg | 2% |
| Copper, Cu | 0.13 mg | 0.67 mg | 15% |
| Manganese, Mn | 0.090 mg | 0.45 mg | 4% |
| Selenium, Se | 0.36 µg | 1.80 µg | 1% |
Vitamins (24)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 0 µg | 0 µg | |
| Vitamin A, RAE | 0 µg | 0 µg | 0% |
| Carotene, beta | 0 µg | 0 µg | |
| Carotene, alpha | 0 µg | 0 µg | |
| Vitamin E (alpha-tocopherol) | 0.072 mg | 0.36 mg | 0% |
| Vitamin D (D2 + D3) | 0 µg | 0 µg | 0% |
| Cryptoxanthin, beta | 0 µg | 0 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 1.40 µg | 7.00 µg | |
| Vitamin C, total ascorbic acid | 0.020 mg | 0.10 mg | 0% |
| Thiamin | 0.011 mg | 0.057 mg | 1% |
| Riboflavin | 0.021 mg | 0.10 mg | 2% |
| Niacin | 0.37 mg | 1.83 mg | 2% |
| Pantothenic acid | 0.036 mg | 0.18 mg | |
| Vitamin B-6 | 0.0068 mg | 0.034 mg | 0% |
| Folate, total | 1.00 µg | 5.00 µg | |
| Vitamin B-12 | 0 µg | 0 µg | 0% |
| Choline, total | 9.12 mg | 45.6 mg | 2% |
| Vitamin K (phylloquinone) | 0.44 µg | 2.20 µg | 0% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 1.00 µg | 5.00 µg | |
| Folate, DFE | 1.00 µg | 5.00 µg | 0% |
| Vitamin E, added | 0 mg | 0 mg | |
| Vitamin B-12, added | 0 µg | 0 µg |
Fatty acids (19)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 4:0 | 0 g | 0 g | |
| SFA 6:0 | 0 g | 0 g | |
| SFA 8:0 | 0 g | 0 g | |
| SFA 10:0 | 0 g | 0 g | |
| SFA 12:0 | 0 g | 0 g | |
| SFA 14:0 | 0.0020 g | 0.010 g | |
| SFA 16:0 | 0.73 g | 3.63 g | |
| SFA 18:0 | 0.94 g | 4.71 g | |
| MUFA 18:1 | 1.00 g | 5.01 g | |
| PUFA 18:2 | 0.19 g | 0.94 g | |
| PUFA 18:3 | 0.014 g | 0.072 g | |
| PUFA 20:4 | 0.030 g | 0.15 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | |
| MUFA 16:1 | 0.0074 g | 0.037 g | |
| PUFA 18:4 | 0 g | 0 g | |
| MUFA 20:1 | 0 g | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | |
| MUFA 22:1 | 0 g | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g |
Source: USDA FoodData Central, FDC 167999: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in baking chocolate?
90 in 1 tablet (20 g) of mexican; 426 to 642 per 100 g across USDA's descriptions.
How much protein is in baking chocolate?
less than 1g in 1 tablet; 3.6 g per 100 g.
How much sodium is in baking chocolate?
0mg in 1 tablet; 3 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov