Chocolate is one of the most commonly craved foods in the U.S. When health experts, like doctors and dietitians, get a chocolate craving, what do they actually reach for? Instead of ignoring the urge, they opt for snacks that deliver chocolate flavor while also supporting fullness and energy.
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For a chocolatey snack, Raj Dasgupta, chief medical advisor for Sleepopolis, mixes plain or lightly sweetened Greek yogurt with unsweetened cocoa powder and berries. “It works because the cocoa gives a chocolate flavor while the yogurt adds creaminess,” he said.
Unlike chocolate candy, cocoa powder is free from added sugar. It’s also packed with flavonoid antioxidants, like catechins, anthocyanins, and proanthocyanidins, which have powerful cellular-protective properties.
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Gretchen Zimmermann, MBA, RD, CDCES, vice president of clinical strategy at Vida Health, satisfies her chocolate cravings with crunchy and sweet chocolate-covered almonds.
Zimmerman prefers SkinnyDipped brand chocolate-covered almonds, as they’re much lower in added sugar than traditional chocolate-covered almonds. A 1-ounce serving of SkinnyDipped Thin-Dipped Almonds contains 140 calories and just 3 grams of added sugar, while the same serving size of traditional chocolate-covered almonds can contain around 160 calories and 10 grams of added sugar.
“They’re whole almonds with a thin layer of dark chocolate (and sometimes flavored dusting), so you get protein, fiber, and healthy fats along with the sweet,” said Zimmerman.
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To make her chocolate snack more balanced, Kayla Kamen, MS, RDN, nutrition expert for Drink Wholesome, loves pairing dark chocolate with nut butter for a salty-sweet combination.
The nut butter adds a hint of saltiness and protein, making the snack more filling and blood sugar-friendly. “The chocolate satisfies the craving, while the nut butter adds protein and healthy fats,” she said.
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Dasgupta likes to layer apple slices with peanut butter and sprinkle them with dark chocolate chips.
“It works because you get sweetness, crunch, healthy fats, and real chocolate all in one snack,” he said. “The peanut butter provides fat and protein that help with satiety, while the fiber in the apple helps prevent a rapid blood sugar spike.”
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“This combination tastes like a candy bar except it’s loaded with fiber, protein, and antioxidants,” said Kaymen. “The dates bring the sweetness and caramel texture, nut butter comes in with protein and fat, and the chocolate meets your craving.”
In addition to being naturally sweet and chewy, dates are a good source of filling fiber and contain protective antioxidants.
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Jackie Newgent, RDN, chef and plant-forward nutrition expert, likes to snack on homemade chocolate pistachio energy bites as they’re a better source of filling nutrients, like protein, than chocolate alone.
“To make them, I simply whirl oats, dates, cocoa powder, salted roasted pistachios, pistachio butter, and a few drops of vanilla extract in a food processor, then roll the mixture into balls or discs,” she said.
You can also make homemade energy bites using other nuts or seeds. Adding ingredients like dried cherries or chia seeds can boost both the flavor and overall nutrition of your bites.
Occasional chocolate cravings are common and can be influenced by a combination of factors, including taste preferences, habits, stress, and a need for quick energy. Chocolate has compounds that stimulate dopamine and serotonin, which are known to help improve mood and may lower stress.
“Emotional associations matter too, as chocolate is often tied to comfort, reward, and relaxation, so cravings tend to show up when people are tired or feeling overwhelmed,” Dasgupta said.
Cravings for specific foods, like chocolate, can also be caused by overly restrictive diets, blood sugar fluctuations, and sleep deprivation. Research shows that sleep deprivation can increase levels of hunger-promoting hormones and cravings for highly palatable foods, such as chocolate.
