Does Chocolate Cause Acne?

If you've ever wondered whether that chocolate bar is behind your latest breakout, you're not alone. The idea that chocolate causes acne has been around for decades, bouncing between myth and medical fact. Recent research provides a clearer picture: chocolate can worsen acne for some people, especially those already prone to breakouts.

Multiple studies show that chocolate consumption is linked to an increase in acne lesions. A 2024 study found that eating 50 grams of dark chocolate daily led to significantly worse acne in people who already had breakouts. While chocolate doesn't create acne from nothing, it appears to trigger flare-ups in acne-prone skin.

What Research Shows About Chocolate and Acne

The scientific evidence on chocolate and acne has evolved significantly. Early studies in the 1960s found no connection, but those studies had major flaws. Modern research using better methods tells a different story.

A 2024 crossover study with 92 participants found that daily consumption of 50 grams of chocolate with 85% cocoa significantly worsened acne severity, even when participants followed an anti-inflammatory diet. The effects appeared in both study groups, suggesting chocolate's impact on acne is consistent and measurable.

A 2016 study of college students showed chocolate eaters developed an average of 4.8 more acne lesions compared to students who ate jellybeans instead. Another study found that men eating 25 grams of 99% dark chocolate daily had more acne after just two weeks, with the increase lasting for at least four weeks.

The timing matters too. One study showed new acne lesions appeared as quickly as 48 hours after eating chocolate. This quick response suggests a direct connection between chocolate consumption and breakout triggers in susceptible people.

How Chocolate Affects Your Skin

Chocolate doesn't simply clog your pores. Instead, it triggers a chain reaction in your body that can lead to more oil production and inflammation.

Most chocolate contains sugar, which causes your blood sugar to spike. When blood sugar rises quickly, your body releases insulin to bring it back down. Higher insulin levels signal your skin's oil glands to produce more sebum. More oil means more opportunities for clogged pores and breakouts.

Research also shows that chocolate may increase inflammation in your skin. When you eat chocolate, certain immune cells in your blood become more reactive to acne-causing bacteria. This heightened response can make existing acne worse or trigger new breakouts in people who are already prone to them.

Who's Most Likely to Break Out From Chocolate

Not everyone who eats chocolate will develop acne. The research shows chocolate primarily affects people who already have acne or are prone to breakouts. If you rarely get pimples, chocolate is unlikely to suddenly give you acne.

Your individual response to chocolate depends on several factors, including your genetics, hormone levels, and how sensitive your skin is to inflammation. Some people can eat chocolate daily without any skin issues, while others notice breakouts after just a small amount. The only way to know if chocolate affects your skin is to pay attention to your own pattern.

Dark Chocolate vs Milk Chocolate

You might think dark chocolate would be better for your skin than milk chocolate, but research suggests otherwise. Studies specifically examining high-cocoa dark chocolate (85% to 99% cocoa) found it still worsens acne in susceptible people.

Milk chocolate combines two potential acne triggers: chocolate and dairy. Since research shows dairy can also worsen acne, milk chocolate may be particularly problematic for people with acne-prone skin. The added sugar in milk chocolate compared to dark varieties might also contribute to more breakouts.

What to Do If You Think Chocolate Triggers Your Acne

If you suspect chocolate is making your acne worse, try eliminating it completely for 2-4 weeks. This gives your skin time to clear and helps you see if there's a real connection. Keep your skincare routine exactly the same during this period so you know any changes come from diet, not products.

Track your breakouts during the elimination period. Take weekly photos and note any changes in frequency or severity. After 2-4 weeks, eat some chocolate and watch what happens over the next few days. If your acne worsens again, you've identified a trigger.

You may find that you can tolerate small amounts of chocolate without problems, even if larger servings trigger breakouts. Some people discover that certain types of chocolate affect their skin more than others. Experiment to find your personal threshold so you can enjoy treats occasionally while keeping your skin clear.

When to See a Dermatologist

While avoiding chocolate might help reduce breakouts, dietary changes alone won't cure acne. Consider seeing a dermatologist if you experience:

• Moderate to severe acne that doesn't improve with dietary changes

• Painful cysts or nodules that leave scars

• Breakouts that persist despite over-the-counter treatments

• Acne that significantly affects your confidence or quality of life

A dermatologist can provide prescription treatments that address acne more effectively than diet modifications alone. They can help you develop a complete treatment plan that combines the right medications with lifestyle adjustments for clearer skin.

Frequently Asked Questions

How long after eating chocolate will I break out?

The timing varies by person. Some people notice pimples the next day, while others see effects after several days. The response time depends on your individual skin sensitivity.

Is it the cocoa or the sugar in chocolate that causes acne?

Both may play a role. Studies show that even high-cocoa dark chocolate with less sugar can worsen acne, suggesting cocoa itself affects the skin. However, the sugar in milk chocolate also triggers insulin spikes that promote oil production. The combination likely makes the effect stronger.

Can I eat chocolate if I have acne?

Yes, you can still enjoy chocolate even with acne, but you may need to be mindful of how much and how often you eat it. Many people find they can tolerate occasional small amounts without triggering breakouts. Pay attention to your skin's response and adjust your consumption accordingly.

The Bottom Line

Current research indicates that chocolate does worsen acne in people who are already prone to breakouts. Multiple studies show that chocolate consumption leads to more acne lesions. Both dark and milk chocolate can trigger breakouts, though milk chocolate may be worse due to the added dairy and sugar.

However, chocolate doesn't affect everyone equally. If you rarely get acne, chocolate is unlikely to create new breakouts. For those with acne-prone skin, a trial elimination period can help you determine if chocolate is a trigger for you. Many people find they can enjoy chocolate in moderation without significant skin problems.

Remember that diet is just one piece of the acne puzzle. While cutting back on chocolate may help reduce breakouts, it's not a cure. If you have persistent or severe acne, work with a dermatologist to develop a comprehensive treatment plan that addresses the root causes of your breakouts.