Chocolate is a popular sweet treat derived from cocoa beans, which grow in the fruit of cacao trees near the equator, in Central and South America and Africa. On average, we eat about three million tonnes of these beans in the form of chocolate. To make the commercial chocolate we enjoy today, these beans are shelled before being fermented (to develop flavour) and dried out (to develop colour), then roasted. The roasting process produces cocoa nibs, which are then ground down into cocoa mass, or chocolate liquor. Finally, this aromatic chocolate liquor is combined with other ingredients, including sugar, milk, and lecithin. But did you know that some types of chocolate also contain caffeine? 

Which types of chocolate contain caffeine?

When the cocoa beans are liquefied, they break down into two component parts: cocoa solids and cocoa butter. These components are both used in the creation of chocolate as we know it today in varying amounts depending on the products being made. Caffeine is naturally present in cocoa solids, but not in cocoa butter. Chocolate which is darker contains a larger number of cocoa solids, which will mean it also contains a larger amount of caffeine. Lighter chocolate, with fewer cocoa solids and more cocoa butter, will contain less caffeine.

So, the darker the chocolate, the higher the caffeine content. Let’s look at some numbers:

  • 100g of dark chocolate will typically contain 43mg of caffeine
  • 100g of milk chocolate will typically contain 20mg of caffeine
  • 100g of white chocolate, as it does not contain cocoa solids, will have 0mg of caffeine

To put it into perspective, a standard cup of coffee typically contains 95mg of caffeine. The amount of caffeine present in chocolate will vary depending on the type of cocoa bean, and the degree of fermentation, but to use dark chocolate as an example, you would need to consume at least two 100g bars of dark chocolate in one sitting to get anywhere close to the caffeine content in one mug of coffee (that’s a lot of chocolate!)

In more expensive varieties of chocolate, the cocoa beans used may be free of caffeine completely: the caffeine is only present in the cocoa bean’s shell (which is removed at the start of the process) and the membrane underneath it. If this membrane is removed completely, as is the case with more expensive cocoa beans, the caffeine content will also be removed.

What is the impact of caffeine on chocolate?

Now we know that caffeine is a notable ingredient in some types of chocolate, so begs the question: will eating chocolate affect my sleep?

The short answer is no, it probably won’t. As discussed in the previous section, the amount of caffeine present in even the darkest varieties of chocolate is still typically less than half that of your average cup of coffee. So, for most people, who regularly consume caffeinated drinks on a daily basis, a bar of chocolate won’t have much of an impact. However, for those with a higher sensitivity to caffeine, who may avoid caffeinated drinks altogether, the caffeine present in chocolate may have more of an effect on sleep. 

However, another compound present in chocolate along with caffeine is theobromine. This chemical is a serotonin booster (“happy hormones”) and, while it is less stimulating than caffeine, there are higher amounts of it present in chocolate. Theobromine has similar effects on the body as caffeine does, and while more research needs to be done in this area, it is definitely something to consider. To be on the safe side, avoid chocolatey treats before bedtime (and better still, avoid them after 3 pm, as caffeine – even in small amounts – can remain in your system for up to 6 hours).