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How much fiber is in dark chocolate?

Dark Chocolate has 3.1 g of fiber per 1 oz (28 g). That is 11% of the daily value and a good amount for a other.

3.1g

per 1 oz

11.1g

per 100 g

11%

daily value

#14of 20

other foods

Soluble vs insoluble

Soluble 0.5g 16% Insoluble 2.6g 84%

The split is approximate and comes from USDA SR Legacy analyses where available. Soluble fiber dissolves into a gel and is the type most linked to cholesterol and blood sugar effects. Insoluble fiber adds bulk and keeps things moving.

About dark chocolate and fiber

An ounce of dark chocolate provides 3.1 grams of fiber from cocoa solids. Fiber rises with the cocoa percentage, so 85 percent bars carry more than 70 percent ones.

Counts toward plant diversityLow FODMAP at this serving

How dark chocolate compares to other other foods

Per typical serving. The highest other in the database is fiber one cereal at 14 g.

Food	Serving	Fiber	Per 100 g	% DV
Oat Bran	1/3 cup dry	4.8 g	15 g	17%
Whole Wheat English Muffin	1 muffin	4.4 g	7.7 g	16%
Whole Wheat Bagel	1 bagel	4 g	4.2 g	14%
Dark Chocolate	1 oz	3.1 g	11.1 g	11%
Metamucil	1 tbsp	3 g	42.9 g	11%
Cheerios	1 cup	2.8 g	10 g	10%
Plain Bagel	1 bagel	2.1 g	2 g	8%

All 20 other foods ranked by fiber

Servings to reach a daily goal

9×

servings of dark chocolate to reach 25 g, the adequate intake for adult women

13×

servings of dark chocolate to reach 38 g, the adequate intake for adult men

Nobody should get all their fiber from one food. Gut bacteria respond to variety, and the fiber calculator shows a mixed day that reaches your number.

USDA entries for dark chocolate

Grams of fiber per 100 g from USDA FoodData Central (snapshot 2026-10-11). Different preparations and varieties explain the spread.

USDA description	Fiber / 100 g	Soluble	Insoluble
Chocolate, dark, 60-69% cacao solids	8 g	–	–
Candies, chocolate, dark, NFS (45-59% cacao solids 90%; 60-69% cacao solids 5%; 70-85% cacao solids 5%)	7.2 g	–	–

Frequently asked questions

How much fiber is in dark chocolate?

1 oz of dark chocolate, about 28 grams, contains 3.1 grams of dietary fiber. That is 11.1 grams of fiber per 100 grams and 11% of the 28 gram daily value.

Is dark chocolate high in fiber?

Dark Chocolate is a good source at 3.1 g per serving, ranking 14 of 20 other foods in the FiberUp database. Pairing it with a legume or whole grain gets a meal past 10 g.

Is the fiber in dark chocolate soluble or insoluble?

About 16% of the fiber in dark chocolate is soluble (0.5 g) and 84% is insoluble (2.6 g). Soluble fiber forms a gel that slows digestion and feeds gut bacteria; insoluble fiber adds bulk and speeds transit.

How many servings of dark chocolate would reach a daily fiber goal?

It would take about 9 servings to reach 25 g (the adequate intake for adult women) and 13 servings to reach 38 g (adult men). Spreading fiber across several foods is easier and better for gut bacteria diversity.

Values are per typical serving from USDA FoodData Central and standard references, rounded to one decimal. Actual fiber varies with variety, ripeness, and preparation. This is general nutrition information, not medical advice.