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Chocolate, this beloved sweet delicacy, with its smooth and rich taste, has won the hearts of countless people and become a favorite snack choice in daily life.
However, at what age can children start to enjoy this delicious treat?
Too Long; Didn’t Read (TL;DR)
Generally, children over the age of 3 can consider trying a small amount.
According to the 2023 recommendations of the American Academy of Pediatrics (AAP), taking 70% dark chocolate as an example, it is approximately 8g for children aged 4-6, 11g for children aged 7-9, and 13g for children aged 10-12.
It is recommended to adjust comprehensively based on the child’s physique, dietary habits, and the nutritional standards of the region.
Chocolate is primarily made from cocoa beans, and different ingredients are added during various manufacturing processes, including cocoa butter, caffeine, sugar, milk, and/or various nuts.
According to the EU Food Regulation (EC No. 123/2009) and the International Chocolate Association (ICC) standards, chocolate is divided into the following three basic categories:
1. Dark Chocolate
Cocoa solids (including cocoa liquor and cocoa butter) ≥35%, sugar content ≤55% of the total mass.To enhance flavor and texture, some lecithin from soybeans and vanilla extracts may also be added.
Since cocoa itself is not sweet, and even somewhat bitter, the higher the purity, the more pronounced the bitterness. Therefore, high-purity dark chocolate, although healthier, is not popular among children.
2. Milk Chocolate
Based on dark chocolate, a certain amount of milk is added, with cocoa solids ≥25%, and dairy products (whole milk powder/condensed milk) ≥14%,sugar content is also higher than dark chocolate, and it is the main source of sweetness.Due to its balanced taste, it is more popular among the general population.
3. White Chocolate
It does not contain cocoa powder, only cocoa butter and milk, with cocoa butter ≥20%, and dairy products (whole milk powder) ≥14%, sugar content is the highest, and the taste is sweet and greasy.
In addition to these three basic categories, there are also specialty chocolate processes, including but not limited to the following:
1. Filled Chocolate
The outer shell is composed of rice starch or rice bran wax plus a chocolate coating, providing a crispy texture, and the core is made of various nuts, fruit pastes, sugar, emulsified cocoa butter, caramel, etc., providing a soft and fragrant texture, and some cores are biscuits, liqueur(rum, vodka, XO, cherry wine)etc., providing a more complex texture.
2. Colored Chocolate
Based on white chocolate, food coloring is added.
3. Raw Chocolate
By adding fresh cream(≥15%)etc., the chocolate has a dense texture similar to cheesecake.
4. Sugar-Free Chocolate
Using erythritol(a natural sweetener)and dietary fiber(such as inulin) combinations to adjust the bitterness of pure cocoa butter, the calorie content is more than 30% lower than ordinary chocolate.
In general, common ingredients in chocolate include cocoa butter, sugar, caffeine, milk, various nuts, etc.
Cocoa butter gives it a smooth texture and rich aroma; sugar is the source of sweetness, and when eating chocolate, the brain releases dopamine, producing a sense of pleasure.
If children are allergic to milk protein or nuts, they should avoid chocolate containing these allergens, regardless of their age.In addition, liqueur-filled chocolate is not suitable for minors due to the alcohol content.
The sugar content in chocolate is closely related to children’s health issues such as obesity and dental caries.Long-term intake of high-sugar foods can not only disrupt children’s normal appetite, leading to an imbalance in nutrient intake, affecting normal physical development, but also increase the risk of dental caries.
Although the caffeine content in chocolate is relatively low, it is a central nervous system stimulant.
In the short term, a large intake may make children more susceptible to external stimuli, showing irritability, tension, anxiety, and other emotional fluctuations, and may also cause insomnia, palpitations, and other discomfort symptoms; in the long run, caffeine can inhibit the absorption of calcium, thereby affecting children’s skeletal development, and may also lead to children’s attention deficits and other behavioral issues.
It can be seen that the key to whether children can eat chocolate at a certain age is when they can be exposed to sugar and caffeine.
1. Sugar
A 2024 study published in “Science” revealed the significant impact of sugar intake in early human life on health in adulthood.
Researchers analyzed population data before and after the UK lifted the “sugar rationing order” in 1953 and found that sugar exposure within the first 1000 days of pregnancy (i.e., from the start of pregnancy to the age of 2) has a significant impact on an individual’s risk of diabetes and hypertension in the future.
The sugar consumption of individuals before and after the sugar rationing order was almost doubled, and those who conceived before the sugar rationing order had a 35% and 20% lower risk of diabetes and hypertension in adulthood, respectively, with the onset age delayed by 4 and 2 years.
What types of chocolate are there?
At what age can children eat chocolate? How to judge?
The World Health Organization (WHO) recommends:prohibiting the addition of free sugars in foods and beverages for infants under 3 years old(including sucrose, xylitol, aspartame, and other sugar substitutes)to reduce the risk of dental caries, obesity, and chronic diseases in adulthood. It also emphasizes that early exposure to sweeteners may affect children’s taste preferences, leading to a decreased interest in natural foods.
The “Dietary Guidelines for Chinese Residents (2022)” released by the Chinese Nutrition Society recommends:children and adolescents over 4 years old should have a daily added sugar intake of less than 10% of total energy(about 50 grams),preferably controlled at 5%(about 25 grams)or less.
Therefore, infants under 3 years old are not suitable for exposure to sugar or sugar substitutes.
2. Caffeine (Different regions have their own recommendations)
The American Academy of Pediatrics (AAP) 2023 updated “Consensus on Caffeine Intake in Children” suggests:
Children aged 4-6: daily caffeine intake ≤45mg(equivalent to 8g 70% dark chocolate). Children aged 7-9: daily ≤62.5mg caffeine(equivalent to 11g 70% dark chocolate). Children aged 10-12: daily ≤75mg caffeine(equivalent to 13g 70% dark chocolate). Adolescents aged 13 and above: daily intake should not exceed 2.5mg/kg.
The Canadian Pediatric Society (CPS), referring to the AAP standards, has proposed stricter age-specific recommendations in its 2024 “Guidelines for a Healthy Diet for Children”:
Children aged 4-6: daily caffeine intake recommendation ≤30mg(15mg lower than AAP standards). Children aged 7-9: daily ≤45mg. Children aged 10-12: daily ≤60mg. Adolescents aged 13 and above: daily intake should not exceed 2.5mg/kg.
The Chinese Ministry of Health’s “Summary of Dietary Caffeine Intake Levels and Risk Assessment in China” suggests that the safe intake standard for caffeine for minors under 18 years old is no more than 2.5 milligrams per kilogram of body weight per day.
The “Dietary Guidelines for Chinese Residents” recommends that children avoid caffeine-containing beverages(such as coffee, tea, cola, energy drinks, etc.),emphasizing that children should stay away from foods containing added sugar and caffeine.
Overall, caffeine can be tried at the age of 3 and above, so chocolate is consistent with sugar and caffeine, and can be considered at the age of 3.
As mentioned earlier, different types of chocolate have different ingredients, focusing here on the content of sugar and caffeine.
As shown in the table below, the sugar content: dark chocolate < milk chocolate < white chocolate, while the caffeine content: dark chocolate > milk chocolate > white chocolate.
Taking 70% dark chocolate as an example, it contains about 150mg of caffeine per 100g.
Safe intake (g) = [Recommended caffeine limit (mg) ÷ 1000] × 100 ÷ Caffeine content (mg/g)
Example: A 20kg child’s daily limit is 50mg of caffeine Calculation: (50 ÷ 1000) × 100 ÷ 0.15 ≈ 33g
The actual recommendation takes a stricter 10g(10g of chocolate is approximately a 1.5cm*1.5cm piece), which is about one-third of the upper limit, as other sources of caffeine in food need to be considered. For further reading 👉:Children’s favorite foods, which actually contain caffeine, should be mindful before eating!
This estimation shows that the amount of chocolate is approximately 4-6 years old ≤10g, 6-12 years old ≤15-20g, 12-18 years old ≤25-30g, which is not much different from the recommendations of the American Academy of Pediatrics.
The European Food Safety Authority (EFSA) also considered the threshold for heavy metal risks in chocolate,for lead, cadmium, and other heavy metals that may be present in chocolate, EFSA’s recommendation is:
Children aged 3-6: weekly chocolate intake ≤15g(considering the cumulative risk of heavy metals). Children aged 7-10: weekly ≤25g. Adolescents: weekly ≤40g
How much chocolate can be eaten daily? How to convert the amount of caffeine and chocolate?
Calculation Method
Due to different dietary habits in Asia, the Japanese Ministry of Health, Labour and Welfare suggests that children’s chocolate intake should be about 60% of the Western standards. Nordic countries are even more strict, with the Finnish Nutrition Council recommending that children’s weekly chocolate intake should not exceed twice, but they did not mark the specific amount, and they suggest that parents make comprehensive adjustments based on the child’s physique, dietary habits, and the nutritional standards of the region.
For children with special constitutions, those allergic to milk protein and nuts need to avoid chocolate containing the corresponding ingredients, and children with ADHD are more prone to excitement, chocolate(caffeine) intake has stricter requirements, if there are metabolic diseases(phenylketonuria), chocolate may worsen the condition, and strict restrictions are needed, it is recommended to consult a pediatric dietitian to develop a personalized plan.
Common commercial chocolate brands have a variety of types, and the specific weight cannot be generalized. According to the information provided on the official websites, a standard size of GODIVA chocolate(about 37g to 40g) contains about 5-10mg of caffeine, and a standard size of Ferrero Rocher chocolate(about 12g to 15g)contains about 2-6mg of caffeine.In small amounts, it is unlikely to cause excessive caffeine intake.
In daily life, individual differences should also be taken into account,some children’s central nervous systems are more sensitive to caffeine, even a small amount of caffeine intake may induce abnormal neural excitability, leading to symptoms such as difficulty falling asleep, lack of concentration, and tachycardia; overweight/obese children need to implement stricter calorie and added sugar intake control plans, so their intake of chocolate is naturally also more strictly limited.
In addition,a comprehensive assessment of the total load of caffeine and refined sugar in children’s daily food spectrum is needed.If caffeinated tea or desserts have been consumed, the intake quota of chocolate products should be correspondingly reduced.
In summary, following an individualized nutrition plan and controlling the amount, healthy eating, children can also enjoy the delicious taste of chocolate.
Distinct Pediatrics, Child Health Physician Master of Beijing University of Chinese Medicine
Peer Review Expert
Wang Ping
References
