Saturday is National Chocolate Day and with Halloween being less than a week away, there’s no better time to check out the benefits of eating a particular type of chocolate.

Dieticians from the Cleveland Clinic say it’s important to make sure you’re buying the right kind of chocolate. Officials recommend keeping an eye out for dark chocolate that has 70% to 85% cocoa. Despite the fact that it tends to be bitter, dark chocolate with 85% cocoa has been shown to have a positive effect on your mood.

A recent study that came out in 2017 really said that one ounce three times a week and really no more than that is really where you’re going to get your health benefits.

Too much of a good thing really can be too much of a good thing. Officials say white chocolate is not really even a chocolate at all and tends to have the most sugar and fat.