Hidden Salt in Chocolate

You may have heard the claim that chocolate is good for your health and consider it a safe and nutritious treat. Although it is true that chocolate with a high cocoa content contains flavonoids that protect the body, chocolate is also quite high in calories and fat. And in some cases, you might find that your favorite chocolate treats are hiding considerable amounts of salt.

Salt in Chocolate

Each chocolate manufacturer uses its own particular combination of ingredients to achieve the desired taste of the final product. To determine the precise amount of salt in your chocolate, check the nutrition label. If the chocolate contains added salt, you will find it in the ingredients list. It will also be labeled as “sodium” in the nutrition facts label. On average, 1 ounce of milk chocolate has roughly 20 to 30 milligrams of sodium, 1 ounce white chocolate has 20 to 40 milligrams and 1 ounce dark chocolate has less than 5 milligrams. Although 5 to 40 milligrams sodium per ounce of chocolate might seem insignificant, it's important to identify all possible sources of sodium when maintaining a low-sodium diet.

Other Chocolate Treats

Although the smooth taste of chocolate makes it an enjoyable treat on its own, many people prefer to eat it with other ingredients -- such as peanut butter filling, caramel, nuts or nougat. A standard size package of milk chocolate wafer candy bars delivers the lowest amount of sodium at just 30 milligrams. An almond-and-coconut chocolate bar and a coconut chocolate bar follow close behind at just 50 milligrams and 55 milligrams, respectively. One package of caramel cookie chocolate bars has 100 milligrams of sodium, followed closely by a nougat-filled chocolate bar at roughly 110 milligrams. A peanut, caramel and nougat chocolate bar has 140 milligrams of sodium and two peanut butter and chocolate cups deliver a substantial 150 milligrams of sodium.

Recommended Intake

As of August 2011, the U.S. Food and Drug Administration recommends limiting your daily intake of sodium to just 2,300 milligrams per day – this amounts to about one teaspoon of table salt. For individuals with high blood pressure, the recommended intake decreases to just 1,500 milligrams of salt per day. Certain other medical and genetic factors can also affect your body’s sensitivity to salt. A physician or dietitian can help you determine a safe level of sodium intake based on your current health status.

Dangers

Within the body, salt attracts water. Consuming a high amount of salt through the diet allows for a significant amount of salt to absorb into the bloodstream. As the salt circulates in the blood, it attracts extra water into the bloodstream. As a result, the volume of blood increases, which puts stress on the arteries and veins. When this happens, blood pressure increases and the workload of the heart increases. If left untreated, high blood pressure increases the risk for heart disease, stroke and kidney disease.