Dark chocolate is made by combining fat and sugar with cocoa. Unlike milk chocolate, dark chocolate is made with little or no milk solids and contains less sugar and more cocoa. However, sugar is typically added to dark chocolate to some extent to counteract the bitterness of the cocoa. Still, not all dark chocolate is the same. Both your percentage of cocoa and sugar content can vary drastically by brand.
Can you have chocolate on keto?
yes, you can have them. While 1 ounce (28 grams) of high-quality dark chocolate can fit on a ketogenic diet, a larger serving will likely exceed your limit. It can fit into a ketogenic diet.
However, it is important to control your portions and choose dark chocolate made with at least 70% cocoa to avoid exceeding your carbohydrate limit.
These are the net carbohydrate counts of different ranges of cocoa percentage per “1 bar” (141 g) of dark chocolate [*]:
45-59% chocolate: 77.2 g net carbs
60-69% chocolate: 49.9 g net carbs
70-85% chocolate: 35.3 net carbs
The net carbs for the highest range are about half the net carb count for a bar in the 45-59% range. The lesson to learn? Choose the highest percentage of chocolates when available.
And don’t worry … there are some low-carb options below!
What are the best dark chocolates for keto
Here are the some best dark chocolates for keto:
1. Lilly’s Dark Chocolate
“The bars are sweetened with stevia and erythritol, a sugar alcohol that is generally much more GI-friendly compared to the maltitol sugar alcohol in many sugar-free candies,” she says.
There are about 4 grams of net carbs per serving, but Walsh says the amount can vary by variety. For example, Lilly’s offers several different flavors including almond, sea salt, and coconut.
Lilly’s dark chocolate is also Fairtrade certified.
Here’s an option if you want an even smaller serving or are looking to make some keto cookies! There is only 5g of net carbs per 60 chips, so adding it to your dessert won’t add a lot of carbs at all. Don’t eat the whole bag in one day!
Per serving: 50 calories, 4.5 g fat, 5 g net carbs, 1 g protein
2. Choc Zero
“Choc Zero is another low carb and ketogenic favorite that is very low carb, usually has about 2 grams of net carbs per serving, uses monk fruit, which is another non-nutritive natural sweetener,” says Walsh.
If you are more of a chocolate-covered almond person then this is for you. With just 2g of net carbs per ounce, these delicious snacks will get your fix without destroying your carb count.
Per serving: 120 calories, 10 g fat, 2 g net carbs, 1 g protein
3. Lindt Excellence 90 percent Cocoa Supreme
Walsh says this Lindt bar is keto-friendly, thanks to its high percentage of cocoa. “It has about 7 grams of carbohydrates per serving,” she says.
With 22g of fat and only 12g of carbohydrates per serving, this Lindt bar is a keto diet lover’s dream. And as an added bonus, it has more fiber (5g) than sugar (3g), so you’re looking for 7g of net carbs per serving. Lindt Chocolatiers, take a bow.
Per serving: 240 calories, 22g fat, 7g net carbs, 4g protein
4. Endangered Species 88 percent Dark Chocolate
Rounding out our list, this Endangered Species 88% Cocoa Bar contains 20g of fat and 17g of carbohydrates (11g of net carbs) per serving. Also, it has a panther on the packaging, which is adorable and scary. You can read the inside of the packaging to learn more about panthers as you fill your daily chocolate fix and feel better knowing that your purchase supports conservation efforts.
This bar is made with 88% cocoa content. Even though it has added cane sugar, it is still very low in carbohydrates due to the high proportion of cocoa.
The flavor of this dark chocolate is strong yet silky and not too bitter, making it a delicious delicacy on a ketogenic diet.
Is dark chocolate good for the keto diet?
What are the side effects of dark chocolate?
When taken by mouth: Eating dark chocolate is LIKELY SAFE for most people. But keep in mind that it contains caffeine and related chemicals. Eating large amounts can cause caffeine-related side effects, such as nervousness, increased urination, insomnia, and rapid heartbeat.
It can cause allergic skin reactions, constipation, and can trigger migraines. It can also cause digestive discomforts, such as nausea, intestinal upset, stomach noises, and gas.
When applied to the skin: Applying dark chocolate butter to the skin is also LIKELY SAFE for most people. However, it can cause a rash.
NUTRITIONAL BENEFITS OF DARK CHOCOLATE
While the health benefits of dark chocolate tend to be overrated, there are some legitimate nutrients found in it. Just be sensible: yes, chocolate in small amounts can bring health benefits, but you shouldn’t prioritize chocolate in a way that distorts a balanced diet.
Packed with nutrients and antioxidants
Dark chocolate contains a lot of soluble fiber, high concentrations of minerals like magnesium, iron, and copper, and dark chocolate is packed with organic compounds that work as antioxidants. These compounds include polyphenols, flavanols, and catechins, among others.
May improve brain function
A study of healthy, controlled volunteers found better blood flow to the brain after eating flavonol-rich cocoa for 5 days . It also contains a little bit of caffeine, which could play a role in why people attribute a clearer mind to chocolate.
May lower blood pressure
Although the effects are mild, many studies have shown that cocoa can lower blood pressure and improve blood flow.
How to make keto dark chocolate
▢1 / 2 cup coconut oil
▢1 / 2 cup cocoa powder
▢3 tablespoons erythritol powder
▢1 / 2 teaspoon vanilla extract
▢Pinch of salt
▢Melt the coconut oil in a saucepan, adding the cocoa powder, erythritol, salt, and vanilla extract.
▢Pour into the chocolate mold (I took 2 molds from this mixture)
▢Place in the freezer on a level shelf until solid.
Dark chocolate is undoubtedly a treat for chocolate lovers. Not only does it satisfy your sweet tooth, but its low carb ratio makes dark chocolate good enough to add to your ketogenic diet plan.As long as you monitor your regular carbohydrate intake, you can enjoy your favorite “sweet”. But be sure to consume high-quality dark chocolate, which contains at least 70 percent cocoa.