Sofia Norton, RD · Follow
5 min read · Jul 22, 2020
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Chocolate is allowed on a keto diet as long as it’s dark, sugar-free, or specifically designed for keto. Below are some of the best options on the market when looking at carb count, quality, and the taste factor.
You probably know that your usual bar of milk chocolate is high in sugar, which begs the question:
Is chocolate allowed on the keto diet?
Yes, chocolate is allowed on keto.It usually needs to be sugar-free dark chocolate made with at least 70% cocoa to be keto-friendly. This type can have as little as 1 g net carbs per piece. But there are other types of keto-friendly chocolate products that you can enjoy on a low-carb diet.
Another thing to keep in mind is that eldomly will you find milk chocolate that’s low enough in carbs or marketed towards keto eaters. However, that doesn’t mean low-carb milk chocolates don’t exist — they’re just rare to find.
With that said, which chocolates are the best ones out there?
This list describes 8 chocolates that are lowest in carbs, taste great, and come at a reasonable price. Some are great as is, while others you can also use in keto desserts.
Not only are these squares sugar-free and low-carb, but they’re also made with ethically sourced cocoa beans. On top of that, each square is infused with Madagascar bourbon vanilla and sweetened with natural monk fruit, resulting in a truly delicious keto chocolate worth every penny.
Nutrition (1 square): Calories: 45, Fat: 4g, Net carbs: 1g, Protein: 0g
Lily’s offers an assortment of sugar-free chocolate, but their Original Dark Chocolate is one of their better options when you’re on a low-carb diet. It’s made with 55% fair trade cocoa beans and stevia. It has a hint of vanilla and is also gluten-free in case you’re curious. The price below is for 4 packs.
Nutrition (30 g): Calories: 130, Fat: 11g, Net carbs: 6g, Protein: 2g
Ghirardelli is a US division of Lindt, so expect this chocolate to be nothing short of high quality. At 92% cacao, you can enjoy this dark chocolate on keto without any guilt. The exceptionally high cacao percentage helps lower its carb count despite it having added sugar. You can buy 6 bags of the product at the price below.
Nutrition (3 squares): Calories: 180, Fat: 19g, Net carbs: 5g, Protein: 3g
One of the most famous chocolate manufacturers in the world offers a particularly cacao-rich confectionary that just happens to be keto-friendly. At just 7g of net carbs in 4 squares, feel free to enjoy this low-carb dark chocolate moderately. What’s really great about it is that it’s made with just 6 ingredients, including alkali processed cocoa, cocoa butter, and bourbon vanilla.
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Nutrition (4 squares): Calories: 240, Fat: 22g, Net carbs: 7g, Protein: 4g
Cacao nibs are a fantastic alternative to traditional chocolate not only on a keto diet, but also vegan, paleo, and Whole30 diets. Viva Naturals offers high-quality nibs that have a natural sweetness to them and are also non-GMO and certified organic. What’s really great about this chocolate substitute is that it’s also high in protein and fiber.
Nutrition (14 g): Calories: 70, Fat: 4g, Net carbs: 3g, Protein: 3g
Keto Dark Chocolate comes in four different varieties: with roasted almonds, with pumpkin seeds and sea salt, with toasted hazelnuts, or as original dark chocolate. All are sweetened with erythritol and stevia and all contain added medium-chain triglycerides (MCTs). This makes this chocolate not only low-carb but great for boosting energy levels. The price is for 4-packs.
Nutrition (⅓ bar): Calories: 130, Fat: 13g, Net carbs: 2g, Protein: 1g
Maybe you’re looking for keto-friendly chocolate snack bars? Well, the Atkins company offers a fantastic product with only 4g of net carbs but plenty of protein and fat. Caramel and double chocolate make this healthy dessert feel decadent. The price is for 5 bars.
Nutrition (1 bar): Calories: 160, Fat: 9g, Net carbs: 4g, Protein: 10g
Another Lily’s product to make it on our list is this milk chocolate style bar. It’s one of the best chocolate for keto that is not plain dark. It still has 40% cocoa, though, but the creaminess of milk chocolate. Sweetened with stevia and flavored with natural ingredients, you just may with this lovely bar with salted caramel flavor. You can get 4 packs of this for the price below.
Nutrition (40 g): Calories: 170, Fat: 13g, Net carbs: 5g, Protein: 2g
It’s perfectly okay to enjoy chocolate on the keto diet as long as it’s low in carbs. That typically means you’ll have to go either for dark chocolate or find one that does not contain added sugar. Your best bet is to go for products specifically designed to meet keto nutrition needs, but there are plenty other options you can consider as well.
Whichever chocolate you choose, make sure it fits your macros. And definitely read the label before indulging since macros can vary between different chocolate brands and for different serving sizes.
