Is Dark Chocolate Keto-Friendly? Here's What You Need to Know

Chocolate is one of life’s most delectable pleasures. This universally loved dessert cheers us up, makes celebrations better, and brightens our taste buds. 

Dark chocolate is in a category all on its own! Because it has fewer ingredients added (such as sugar or milk), dark chocolate is often touted as a healthy option. Pairing dark chocolate with fruits or nuts helps bring out its flavors, too. 

Are you on a keto diet? Then keep on reading! We’ll break down whether or not dark chocolate is keto-friendly and provide you with some tasty recipe ideas.

The Health Benefits of the Keto Diet

a slim woman measuring her waistline

Every day, there seems to be at least one new type of diet that’s sweeping the nation. The keto diet is among the best-known options among health enthusiasts, but why?

The keto diet is short for ketogenic, providing a low-carb and high-fat focus for adults and children. This diet is favored by many for keeping blood sugar levels low and helping people lose weight. There’s even evidence that strict adherence to a keto diet can help with long-term conditions such as diabetes, epilepsy, or Alzheimer’s disease!

The downsides to the keto diet are similar to any other diet. You may find yourself frustrated by your more limited options, particularly when your cravings hit. But that doesn’t mean you don’t have access to some quality options when you need to satisfy said cravings with something delicious!

What Chocolate Can You Eat on a Keto Diet?

Chocolate doesn’t have a reputation for being healthy. You can thank all the sugar, syrup, and milk additives for that myth!

Dark chocolate is relatively healthy, providing you with a higher concentration of chocolate without much sugar. This ingredient is proven to have loads of beneficial antioxidants, fiber, and critical minerals such as magnesium. Magnesium is a tricky mineral to find and is usually only found in foods like pumpkin seeds, lentils, and bananas. 

The type of dark chocolate that’s best for your keto diet should have little to no milk solids, no sugar, and no flavoring. It’s easy to find dark chocolate that’s purer when you understand the labels. 

We recommend starting by finding chocolate with the following percentages:

  • 70% dark chocolate
  • 80% dark chocolate
  • 90% dark chocolate

These treats will naturally taste relatively bitter and less sweet than other chocolate types that contain excessive levels of milk or sugar, but that’s the price you pay to stay as healthy as possible and follow the rules of keto!

Related: Homemade Candy With Soul


We believe everyone should enjoy candy without worry. Our shop is filled with delectable peanut brittle, chocolate candies, and toffees with your health in mind.

How Much Dark Chocolate Can You Have a Day on Keto?

woman taking a bite of a dark chocolate bar

Since high concentrations of dark chocolate have many benefits, you can easily add a little to your keto diet. If you struggle with cravings, it’s understandable to worry about overeating.

Your biggest concern with dark chocolate consumption is how many carbs you’re adding to your keto diet regimen. Remember, there’s a difference between total carbs and net carbs.

Total Carbs

The total amount of carbs in your diet is found on the back of any product. For example, a bar of 70% chocolate could have 12 grams of total carbs and 3 grams of fiber. 

Fiber isn’t fully absorbed by the body and is subtracted from carbs as a result. That’s why doctors recommend fiber to improve your stool quality.  

Net Carbs

Net carbs take out the carbs you can’t absorb from your total carb count. This kind of math is par for the course in a successful keto diet.

Calculating your net carbs looks like subtracting your fiber count from your total carb amount. For example, that same bar of 70% chocolate would have 9 grams of total carbs once you remove the fiber.

Half an ounce of dark chocolate per day on keto is our recommendation.

Related: Why Does Chocolate Make Me Happy?

What are Healthy Chocolate Keto Recipes?

Chocolate keto recipes are a great way to motivate you after a long week. As long as you keep your milk, sugar, and carb counts low, you’ll stay within your limit!

Toss Together Dark Chocolate With Fruit

Dark chocolate is a little on the bitter side. Consider adding a juicy and tart balance with fruits like strawberries, dried cranberries, or blueberries to improve its taste.

Whip Together a Dark Chocolate Mousse

Mousse is pretty easy to whip up! Just make sure to use a lower sugar count in your final recipe. There are plenty of alternative sweeteners that will help keep your mousse fluffy and delicious.

Simple Popcorn and Chocolate Chips

Dark chocolate and popcorn? Yes, please! Keep the salt and butter count on the lower side to stay within your limit. We love this recipe for its ease of use and great taste.

Related: What Candy Best Suits Your Personality?

Conclusion

Is dark chocolate keto-friendly? Absolutely! You just need to make sure you choose dark chocolate low on sugar, milk, and artificial flavoring.

Dark chocolate products in the 70%, 80%, and 90% range are ideal for keto. To figure out how many carbs you’re consuming, just subtract the amount of fiber from the total carb count. There are plenty of great dark chocolate recipes for you to try, such as dark chocolate with fruit, mousse, or chocolate popcorn.

Do you have any dairy, soy, or gluten allergies? No problem! Contact us today to start enjoying allergen-friendly treats for your home or store.

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