Researchers say quantity and quality of chocolate are key factors in health benefits. Chocolate may be loaded with calories, but it may also be good for your heart if it’s eaten in moderation and is also of high quality. Researchers in Boston examined data from a 9 year study—the key findings were:

Women who ate an average of 1-2 servings of high quality chocolate per week had a 32% lower risk of developing heart failure.

Women who had 1-3 servings per month had a 26% reduced risk.

Women who ate at least 1 serving daily did not appear to benefit from a protective effect, perhaps due to the additional calories gained from eating chocolate instead of more nutritious foods. You can’t ignore that chocolate is calorie dense and large amounts of habitual consumption will raise your risk for weight gain. But if you are going to treat yourself, dark chocolate is a good choice.

Be aware of U.S. chocolate verses European chocolate. The differences in quality may have implications for Americans. In addition, watch your portions. This is not a” eat all you want” message, rather it’s a message that eating a little dark chocolate can be healthful and anything that helps to decrease heart failure is an important issue worth examining.

No doubt about it–you’ve got to have some chocolate. What to do? Is there a 100 calorie chocolate snack? Yes! You think this is to good to be true? Read on. A true chocolate veteran will be looking for some tasty options. Here are a few suggestions: (and don’t forget to brush your teeth!)

Nestle Dark Raisinets  1/8 cup = 90 calories

Hershey Milk Chocolate Kisses  4 Kisses= 89 calories

Sugar free chocolate pudding 1/2 cup = 80 calories

Weight Watchers Giant Fudge Bar=110 calories

Skinny Cow Low-Fat Fudge Bar= 100 calories

Quaker Mini Delights 1 pouch =90 calories

When trying to cure your chocolate craving, ask yourself—Do I need creamy, melt in your mouth  chocolate? Do I need something cold and refreshing,  or in a hurry and need something convenient? If your in true need a chocolate cupcake  might be the answer. Take a look at the 100 calorie cupcake recipe below. Yum!

100-Calorie Chocolate Treats

Chocolately goodies that won’t do in your diet.

Recipe for 100-Calorie Baked Chocolate Treat

The 100-Calorie Chocolate Cupcake

Ingredients:

1 8.25-ounce box Devil’s Food cake mix

1 1/3 cups water

1/2 cup fat-free sour cream

5 large egg whites (or 3/4 cup egg substitute)

1/4 cup powdered sugar

Preparation:

1. Preheat oven to 350 degrees. Line cupcake pans with paper baking cups.
2. Beat cake mix, water, fat-free sour cream, and egg whites or egg substitute in large bowl on low speed for 30 seconds. Increase speed to medium speed and continue beating for 2 minutes, scraping bowl occasionally. Divide batter between 24 cupcake cups.
3. Bake for about 17 minutes or until toothpick inserted in center comes out clean. Cool completely.
4. Dust the tops of the cupcakes with powdered sugar using a sifter, sugar shaker, or wire mesh strainer.

Yield: Makes 24 cupcakes

WebMD Weight Loss Clinic members: Journal as 1 portion light dessert

Nutrition Information per serving: 98 calories, 2 g protein, 18.5 g carbohydrate, 1.8 g fat, 0.5 g saturated fat, 0.5 mg cholesterol, 0.5 g fiber, 200 mg sodium. Calories from fat: 16%.