Can you eat dark chocolate on keto?

In this brief text, we will answer the question, “Can you eat dark chocolate on keto?”. We will also answer other questions related to the subject, including the nutritional composition of dark chocolate, the benefits of eating dark chocolate, and more.

Can you eat dark chocolate on keto?

Yes, you can eat dark chocolate on keto, but you’ll need to be careful about the portion sizes of the dark chocolate and choose dark chocolate that is at least 70% cocoa.

What is dark chocolate? 

Dark chocolate is made with fat, cocoa, and sugar. It’s made with little or no milk solids and has less sugar and more cocoa as compared to milk chocolate.  The amount of cocoa in dark chocolate depends on the brand and its cocoa content.

Can you enjoy dark chocolate on a keto diet? 

Yes, you can enjoy dark chocolate on your keto diet, but it also depends on what your daily carb limit is. Your carb intake for a 2000 calorie diet is 25 grams every day, which means that if you eat an ounce of dark chocolate, it will contribute to approximately 40% of your daily carb intake. 

If you want to eat dark chocolate on a keto diet, you may do so by limiting the intake of other high carb foods so that you don’t exceed your total carb limit of a day.

How many carbohydrates does dark chocolate have? 

Dark chocolate is lower in carbohydrates if compared to other chocolates, but dark chocolates from different brands have different nutritional compositions. If you choose dark chocolate that is 70-85% cocoa, 1 oz of such dark chocolate with 13 grams of carbohydrates and 3 grams of fibre.

What is the nutritional composition of a standard dark chocolate bar? 

Nutritional composition/162 grams of dark chocolate
Calories 884 kCals
Protein 8 grams
Fat 51 grams
Carbohydrates 99 grams
Dietary fibre11 grams
Sugar 78 grams
Potassium 905.6 milligrams
Sodium 38.9 milligrams
Cholesterol 13 milligrams

What is the difference between milk chocolate and dark chocolate?  

Milk chocolate has milk solids, and is made with cocoa solids, vanilla and is high in sugar, and dark chocolate doesn’t contain milk solids and has a greater percentage of cocoa, making it a low carb option.

What should you look for when choosing dark chocolates for a keto diet? 

When choosing dark chocolate for a keto diet, keep the following things in mind:

Higher cocoa percentage 

The higher percentage of cocoa in your dark chocolate, the lesser carbohydrates it has. 

No added sugars

You may choose chocolate that has alternative or natural sweeteners or decrease the serving size of your chocolate and eat regular, traditional chocolates. You can choose whatever option you want, as long as you know how many net carbs you’re allowed to eat in a day. 

Check the carb count

You cannot just buy a random bar of dark chocolate. It’s very important that you read the nutrition label of the chocolate bar, and get an idea of the carbohydrates it has.

What are the benefits of eating dark chocolate? 

Dark chocolate has nutrients such as antioxidants, making it a healthy addition to your diet. Dark chocolate has polyphenols, flavonoids, catechins, and other beneficial bioactive compounds. It is a good source of nutrition, dietary fibre and minerals. Some benefits of eating dark chocolate are

Good source of antioxidants 

Cocoa and dark chocolate are good sources of antioxidants. A study showed that dark chocolate has more antioxidants than blueberries and acai berries. 

Keep your blood pressure in the normal range

Dark chocolate has flavonoids that stimulate the lining of your arteries and produce nitric oxide. Nitric oxide signals your artists to relax, which makes your blood pressure low and improves the blood flow. 

Raises the levels of good cholesterol 

Eating farm chocolate may reduce the risks of developing heart diseases. It has flavonoids that reduce insulin resistance, which is also a risk factor for heart diseases and diabetes. 

Improve brain function 

Dark chocolate improves the  function of your brain. Dark chocolate has cocoa that improves cognitive function in adults and may also improve verbal fluency.

What are the best keto friendly dark chocolate brands? 

The Keto diet has gained immense popularity, which is why you can easily find keto-friendly dark chocolates in the stores. The five best brands for keto friendly dark chocolate are 

Lily’s dark chocolate 

A serving of Lily’s dark chocolate has 4 grams of net carbs. However, this may vary depending on the dark chocolate variety you are choosing. Lilly’s offers dark chocolates in many flavours including, almond, coconut, and sea salt. 

Choc zero 

Choc zero is also a low carb dark chocolate option. A serving of choc zero has about 2 grams of net carbs. Choc zero has a natural sweetener, called monk fruit. 

Lindt excellence 90% cocoa supreme 

This Lindt dark chocolate is keto friendly. It’s very high in cocoa and has 7 grams of carbs per serving. 

Endangered species 88% dark chocolate 

This one comes in a variety of flavours like hazelnut toffee, tart raspberry, cinnamon and cayenne. It contains 11 grams of net carbs per serving. Click here to learn more about the best and worst chocolates to eat on a keto diet.


In this brief text, we will answer the question, “Can you eat dark chocolate on keto?”. We will also answer other questions related to the subject, including the nutritional composition of dark chocolate, the benefits of eating dark chocolate, and more.


Hi, I am Charlotte, I love cooking and in my previous life, I was a chef. I bring some of my experience to the recipes on this hub and answer your food questions.