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Does dark chocolate cause acne?
Photo: alleksana / Pexels
Dark chocolate is unlikely to be a breakout trigger for most people.
One serving brings some glycemic load and a little saturated fat or omega-6. It also gives polyphenols, which the research links to calmer skin.
Why this score
- Glycemic: 14 g carbs at GI 23 = glycemic load 3.2 (low to medium). A small, slow rise in blood sugar.
- Dairy: none.
- Inflammation: 7.5 g saturated fat and 0.3 g omega-6, a small load.
- Skin Boost: medium polyphenols, which small trials link to fewer inflamed spots (+5).
Evidence: Caperton 2014 double-blind RCT (n=14): one dose of 100% cocoa increased acne lesions by day 4 (study). Smith 2007 RCT (n=43): a low-glycemic-load diet for 12 weeks lowered acne lesion count by 23.5 on average, versus 12 on the control diet (study). All 13 sources.
Score breakdown
| Axis | What it measures | Points |
|---|---|---|
| Glycemic | Glycemic load GL 3.2 | −5.8 / 50 |
| Dairy | Dairy grams (milk hormones) | −0 / 25 |
| Inflammation | Saturated fat + omega-6 | −9.8 / 25 |
| Skin Boost | Omega-3 + polyphenols | +5 / 25 |
| Skin Score | 89 / 100 · GOOD |
Nutrition in one serving (30 g)
| Carbs | 14 g · GI 23 |
|---|---|
| Dairy | 0 g |
| Saturated fat | 7.5 g |
| Omega-6 | 0.3 g |
| Omega-3 | 0 g |
| Polyphenols | medium |
Estimates for a typical serving eaten with a meal. Real foods vary by brand and recipe.
Compared with
- Dark chocolate vs milk chocolate 81
- Dark chocolate vs nutella 82
- Dark chocolate vs gummy candy 68
- Dark chocolate vs marshmallows 78
- Dark chocolate vs cake slice 52
Not medical advice. This score is for dark chocolate on its own. What you eat with it changes the result: protein and fat slow the sugar spike, and breakouts usually show up 3 to 7 days after a meal, which is why SpotBite tracks your meals over time rather than judging one food. Diet is one factor among many (hormones, genetics, skincare, stress, sleep).
See your own pattern
Scan what you actually eat and SpotBite shows which foods line up with your breakouts a few days later. Free on iPhone and Android.
Related foods
- Honey 86
- Maple syrup 92
- Chocolate syrup 91
- Caramel sauce 67
- Strawberry jam 93
- Nutella 82
- White sugar 95
- Brown sugar 87