● Food Intelligence · Snack & Candy
Across 154,048 logged chocolate meals from 18,855 Signos members — the second-largest cohort in the atlas — chocolate averaged +28.3 mg/dL. That's mid-glycemic territory (GI=37, GL=8), but the meal context is where the curve diverges: chocolate alone holds at +27 mg/dL, while chocolate-covered fruit averages +36 mg/dL and very-heavy-carb meals push to +48 mg/dL — a 90% escalation driven by what's on the plate alongside the chocolate.
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Mid-glycemic — averaging +28.3 mg/dL across 154,048 logs, with 28.9% of meals crossing the high-spike threshold. Across 154,048 logged chocolate meals from 18,855 Signos members — the second-largest cohort in the atlas after coffee — the average glucose peak was +28.3 mg/dL (median +24 mg/dL). That puts milk chocolate (GI=37, GL=8) in the same neighborhood as yogurt (+27.6 mg/dL) and below ice cream (+35.8 mg/dL), bananas (+38.8 mg/dL), and chips (+38.9 mg/dL). The dominant lever isn't the chocolate itself — it's the form and the carb context: chocolate-covered fruit averages +36 mg/dL, white chocolate runs +35 mg/dL, and chocolate stacked on a 110g+ carb meal pushes to +48.2 mg/dL. Pairing chocolate with peanut butter is the only carb-pair option in the dataset that lowered the response, trimming the peak to +25.9 mg/dL (n=24,242).
Some members spike +25.4 mg/dL. Others spike +48.2. The only way to know how you'll spike is to measure with a Signos CGM.
Milk chocolate has a glycemic index of 37 and a glycemic load of 8 per 1-oz serving — mid-glycemic, with the cocoa-fat fraction acting as a meaningful brake on its own sugars. The 154,048-log cohort confirms this in practice: alone, the average peak is +28.3 mg/dL with a median of +24, and 41.8% of responses fall in the low-spike category. The single biggest lever measured is meal-level sugar: ≥20g of sugar pushed the response 70% above baseline (CI: +16.05 to +16.6 mg/dL, p<0.001), driven mostly by the form fork — white chocolate, candy bars, and chocolate-covered fruit each carry more added sugar than plain milk chocolate. Total carb load tracks closely behind: very-heavy-carb meals (110g+) averaged +48.2 mg/dL versus +25.4 mg/dL in light-carb meals, a 90% escalation. Two levers pull in the opposite direction — fat pairings (≥15g) added a 27% multiplier on the way up, but high-protein pairings (≥15g) cut the response by 23% (CI: −8.09 to −7.61 mg/dL, p<0.001), consistent with protein's role in slowing gastric emptying. The peanut-butter pairing — high in both fat and protein — was the only carb-pair option that lowered the average peak.
This page draws on 154,048 chocolate logs from 18,855 unique Signos members — the second-largest single-food cohort in the atlas after coffee — collected through the Signos production CGM platform. Data were filtered to postprandial glucose responses (PPGR) between 0 and 100 mg/dL to exclude sensor artifacts and implausible readings. Modifier effects were estimated using Welch's t-test on matched pairs against a defined baseline; all reported effects carry p<0.001 unless noted. We report mean glucose peak across a right-skewed distribution — the median spike of +24 mg/dL is a few mg/dL lower than the mean of +28.3 mg/dL, which is typical for this type of data. The food was identified in member logs using a regex matching "chocolate" while excluding dark chocolate (its own page, GI=23), branded candies (Snickers, M&Ms, Kit Kat, Reese's), composite dishes (chocolate cake, chocolate ice cream, hot chocolate, Nutella), and other separately-tracked items. Any form or carb-pair option requires at least 30 matched meals before it appears in the recipe builder; high-confidence ratings require n≥500.