"Chocolate has some nutritional value, but is also high in sugar and fat," Sacheck tells WebMD. If you really love chocolate, enjoy it in small amounts, keeping the calories in mind. Watch out for empty calories. For example, soft drinks have no nutritional value and are loaded with empty calories. You can find red flags for calorie emptiness in the list of ingredients on the label. If you see added sugar, saturated or trans fats, or refined grains, proceed with caution.