Dark chocolate and green tea both deliver antioxidants and the best choice depends on your health goals.Green tea offers powerful antioxidants with almost no calories or added sugars.Dark chocolate\u2019s heart-healthy antioxidants come with fat, added sugar and calories so smaller portions are best.<\/p>\n
Do a quick search for foods high in antioxidants<\/a> and you’ll see many of the same things\u00a0pop up again and again. Two that consistently make the list? Dark chocolate and green tea. So, whether you love savoring a few squares of dark chocolate or prefer to cozy up with a warm cup of green tea, both are chock-full of antioxidants. But when it comes to antioxidant power, which one comes out on top? We spoke to registered dietitians to break down the differences between the two antioxidant-rich options.\n<\/p>\n Antioxidants in Dark Chocolate <\/p>\n Ever heard that dark chocolate<\/a> can be good for you? It’s true\u2014when you choose the right kind. Dark chocolate comes in a wide range of options, from bars labeled as “dark” with less than 40% cocoa to varieties with over 90% cocoa.\n<\/p>\n “Dark chocolate\u2014especially varieties made with 70% cocoa or more\u2014contains antioxidants called flavanols, which belong to a broader family of plant compounds known as flavonoids,” shares Leah Sarris, M.B.A., RD, LDN<\/a>. “These compounds have been studied for their role in supporting heart health, reducing inflammation and improving blood vessel function.”\n<\/p>\n Generally speaking, the higher the cocoa percentage, the more antioxidants you’ll get. Research has found dark chocolate with higher cocoa content contains greater levels of polyphenols and flavonoids<\/a>.\n<\/p>\n Cocoa is also rich in epicatechins, a type of flavonoid (antioxidant) linked to improved heart health, says Jenna Braddock, M.S.H., RDN<\/a>.\u00a0Studies have found a link between higher epicatechin intake and lower blood pressure and lipid levels.\u00a0These antioxidants, flavonoids in particular, can increase nitric oxide in the blood, which helps to improve blood flow. More blood flow can support lower blood pressure and support brain function, too.\n<\/p>\n Compounds in dark chocolate can improve blood flow, which may support focus and cognitive performance, says Sharniquia White, RD.<\/a>\u00a0Chocolate also includes small amounts of iron, magnesium, zinc and selenium, which can support immune health, she adds.\u00a0Not to mention, dark chocolate contains a decent amount of fiber\u20141 ounce provides 3 grams of fiber\u2014which can support overall digestive health and regularity.\n<\/p>\n But not all chocolate products are created equal. Sarris explains: “Processing methods\u2014such as alkalizing cocoa (often labeled as ‘Dutch-processed’), using lower cocoa percentages or adding longer ingredient lists\u2014can significantly reduce flavanol content, meaning some chocolates contain far fewer antioxidants than consumers might expect.”\n<\/p>\n Dark chocolate is also calorie-dense, mostly due to cocoa butter, which is high in saturated fat<\/a>. And the higher cocoa percentages often mean more cocoa butter and saturated fat. Plus, many products include added sugars. Dietitians recommend enjoying dark chocolate in moderation and keeping portion sizes in check.\n<\/p>\n Antioxidants in Green Tea <\/p>\n When it comes to hot beverages, green tea gets plenty of clout when stacked up against other teas.\u00a0Like dark chocolate, green tea is also a rich source of polyphenols, says Braddock. “About 50% of those polyphenols are in the catechin family, which includes epicatechins but also EGC, ECG\u00a0and EGCG. Catechins are powerful antioxidants with many benefits and EGCG may be the most powerful.”\n<\/p>\n The antioxidants found in green tea have been linked to a range of health benefits. One of the most talked about benefits: green tea’s metabolic boosting powers. “Green tea may slightly increase fat oxidation and energy expenditure,” White explains.\n<\/p>\n Some research shows green tea may also support one’s mood. Green tea contains the amino acid L-theanine<\/a>, which may reduce feelings of stress and anxiety and may offer “calm focus,” says White.\n<\/p>\n Regular green tea consumption may also support heart health and longevity. “Green tea has also been found to impact longevity, and those who drink it daily seem to have reduced cardiovascular mortality,” shares Braddock.\u00a0Yet, it’s important to review these studies closely, as she points out, “many studies use concentrations and extracts that do not match normal consumption levels.”\n<\/p>\n Compared to dark chocolate, green tea is virtually calorie-free, fat-free,\u00a0contains no added sugar and is hydrating. “It delivers antioxidants without added sugar or calories when consumed plain,” says Sarris.\n<\/p>\n Keep in mind that both dark chocolate and green tea contain caffeine<\/a>, with green tea containing\u00a0much higher amounts. So be mindful of what hour you are drinking your cup, especially if you are sensitive to caffeinated beverages. Lastly, green tea may interact with certain medications<\/a>\u2014so check your prescription bottle or with a healthcare provider\u00a0about any potential interactions.\n<\/p>\n Which Is Healthier? <\/p>\n Both dark chocolate and green tea contain a wealth of antioxidants, but are you still wondering\u2014which is better? “Both foods contain flavonoid antioxidants, but they deliver them in very different ways,” explains Sarris.\n<\/p>\n