According to Dr. Conrado Estol, a neurologist interviewed by the Spanish media outlet Infobae, the percentage of cocoa listed on chocolate packaging does not always indicate the actual nutritional value or the amount of flavanols present in the product. Flavanols are plant compounds known for their potential health benefits, particularly for heart health. The European Food Safety Authority notes that consuming about 200 mg of cocoa flavanols per day may help maintain the elasticity of arteries. A study named Cosmos, which involved nearly 20,000 participants, found that a cocoa extract providing 500 mg of flavanols daily was associated with a roughly 30 percent reduction in cardiovascular-related deaths. Most commercially produced chocolates undergo a process known as alkalization, or the "Dutch process," which involves adding an alkaline agent to reduce bitterness, acidity, and darken the color. This process significantly reduces the levels of flavanols. For example, an 85 percent cocoa bar like Lindt Excellence can have a dark color and intense flavor but may have lost a significant portion of its antioxidants during processing. Two bars with the same percentage of cocoa can have very different health benefits depending on whether they have undergone this treatment. The percentage listed on chocolate packaging typically includes cocoa paste and cocoa butter, while the remaining ingredients are usually sugar and additives. A chocolate labeled as "dark chocolate" with around 40 percent cocoa is more of a sweet confectionery than a healthful product. Nutritionists often suggest that 70 percent cocoa is the threshold where cocoa surpasses sugar in the composition. A 70 percent chocolate contains about 30 grams of sugar per 100 grams, while an 85 percent bar has about 15 grams and a 90 percent bar has less than 10 grams. However, the health benefits of higher percentages are limited for small portions, and chocolates with 90 percent or 100 percent cocoa can still contain as much fat and calories as lower percentages—between 550 and 600 kcal per 100 grams—and may even contain higher levels of heavy metals like cadmium. Dr. Estol recommends looking for chocolate with a cocoa content between 70 and 85 percent, suggesting a simple rule: aim for at least 70 percent and check for three ingredients on the label. A minimally processed chocolate typically has a short ingredient list, including cocoa paste or cocoa beans, cocoa butter, and possibly a small amount of sugar. These bars often feature the mention of "raw cocoa" on the packaging and can be found in supermarkets or organic stores. In contrast, the presence of acidity correctors like potassium or sodium carbonate, or the mention of a Dutch process, indicates that the chocolate has undergone alkalization. Dr. Estol also calls on manufacturers to provide clearer information on labels, including the actual flavanol content and added sugar. However, he cautions that even pure cocoa is high in fat and can contribute to weight gain if consumed in excess. He advises treating chocolate as an occasional treat rather than a daily habit. Studies and dietitians suggest consuming small portions—between 10 to 30 grams per day, or two to three squares. When asked about the ideal frequency, Dr. Estol estimates that it is certainly not every night.