CHOCOLATE AND KETO | IS DARK CHOCOLATE KETO?

Written by: Suzie Walker

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Time to read 6 min

Let’s face it. 


Even the most hardcore keto dieters want a piece of chocolate every now and then.

As self-proclaimed chocoholics at The Keto Collective, we understand the struggle of trying to maintain a keto diet while still satisfying our sweet tooth. And let's be honest, life without chocolate is just not worth living!

But fear not fellow chocolate lovers, because the answer is yes - chocolate and keto can go together, and you can still indulge in your favorite treat while on a keto diet. Even better than that, chocolate can be uber-healthy!...


The key is choosing the right kind of chocolate…

is chocolate low carb and keto friendly

So… Is Chocolate Keto?

We all know chocolate comes from the cocoa bean which is made into cocoa powder.


But did you know cocoa powder is very nutritious and has many positive effects on your heart and brain, and even your mood!


But can we enjoy chocolate on keto? The answer is yes... and no.


If you want some chocolatey goodness while maintaining that all-important keto status, you may have to adjust your buying habits slightly.


Chocolate can be divided into Milk and Dark. Of the two types of chocolate, Milk and Dark, Can you guess which one works on the keto diet?

can you have milk chocolate on a keto diet

Can You Have Milk Chocolate On Keto?

Can you eat milk chocolate on keto? 


Sorry, bad news to lovers of creamy Galaxy bars, its a no go for milk Chocolate on the keto diet. This is due to its high sugar content in milk chocolate. All milk chocolate is loaded up with sugar and other ingredients that push this delightful food well over the barrier for staying in ketosis. 

Even a couple of squares of milk chocolate can easily exceed daily carbohydrate limits on a ketogenic diet.

So do yourself a favour, and avoid milk chocolate like the plague when on the keto diet. It is just way too full of sugar and carbs. And, if you get 2 squares deep into that tasty bar of milk chocolate, you know for a fact the entire bar is going to disappear quickly!


A standard 28g serving of milk chocolate contains about 15g of carbohydrates! This could easily take you out of ketosis in an instant.


Overall, it's important to be mindful of the carb content in any chocolate consumed on a ketogenic diet…


So, what about the darker variety of chocolate?


Is dark chocolate keto-friendly? Let's find out in the next section...

dark chocolate and keto

Is Dark Chocolate Keto Friendly?

Yes! While milk chocolate isn't recommended on a keto diet due to its high sugar content, dark chocolate has lower levels of sugar and carbohydrates. 


So... Can you have dark chocolate on keto?


Yes! You can have dark chocolate on keto. The low sugar count makes it a much better option for those following the ketogenic diet!

Compared to milk chocolate, which typically contains higher amounts of sugar and carbs, dark chocolate (with at least 70% cocoa solids) is a better option for those seeking the state of ketosis.

The higher the percentage of cocoa solids, the better for keto!


That's because the higher the percentage of cocoa solids in dark chocolate, the lower the amount of sugar and carbohydrates it contains. 


Therefore, the best choice for keto dieters is dark chocolate with at least 70% cocoa solids. If you can get up over 85%, even better!


For example, a standard 28g serving of dark chocolate with 70% cocoa solids contains about 12.5g of carbohydrates, while a serving of dark chocolate with 85% cocoa solids contains about 8g of carbohydrates. So aim high! the best low carb dark chocolate for keto is almost always the highest in cocoa!


But don’t go overboard!


Remember, it's important to pay attention to the serving size and choose chocolate with no added sugars or artificial sweeteners. Enjoy it in moderation as part of a balanced keto diet.

Benefits of Dark Chocolate for Keto Dieters

We all love scoffing down chocolate, its in our DNA, but did you know that Dark chocolate is not only delicious, but also nutritious?


Yes, not only do dark chocolate and keto work well together, you can also boost your health with a few squares of the dark stuff!


It contains polyphenols, flavanols, and catechins, which are powerful antioxidants that can help protect your cells from free radical damage and inflammation. It also contains minerals such as magnesium, iron, and zinc that can support your health.


Dark chocolate may also have some benefits for keto dieters specifically. 

Some studies have shown that dark chocolate can:

  • Improve blood flow and lower blood pressure

  • Enhance cognitive function and memory

  • Boost mood and reduce stress levels

  • Suppress appetite and cravings

However, these benefits depend on the quality and quantity of dark chocolate consumed. 


To get the most out of dark chocolate on a keto diet, remember to choose high-quality dark chocolate with at least 70% cocoa solids and no added sugars or artificial sweeteners. 


Think in squares of chocolate, not bars!

can you enjoy chocolate on keto

How Else Can I Satisfy My Sweet Tooth On Keto?

There is a similar ingredient to cocoa powder out there called cacao powder. It is made from the cacao bean just like cocoa powder, but the difference with cacao is it doesn’t get roasted and the pressing to remove the cocoa butter is done at a low temperature. 


By not heating the cacao, the natural enzymes are preserved. The less processed a product is, the more nutrients it has and the more potential nutritional power. Since cacao powder is not treated at high heat, it has higher levels of flavonols and more powerful effects on your health.


Cacao powder is also an excellent source of: Iron, Protein, Magnesium, Potassium, and Fibre. And it’s even more keto-friendly than Cocoa! Cacao powder contains just 1 gram of net carbs, making it a delicious and versatile low-carb favourite for keto followers.


So you can have your cake and eat it. Tasty, healthy, and keto friendly!


We use cacao powder in our Keto-Friendly Snack Recipes, so you can get the taste of chocolate, without the sugar and carbs! 

There are other slightly more boring alternatives that can help curb cravings without sabotaging your progress. 


These include keto favourites like fresh low-carb keto fruits like berries with whipped cream, nut butter spread on apple slices, or even dark chocolate-covered almonds for a satisfying crunch. By choosing low-carb ingredients and natural sugar substitutes, you can indulge in delicious desserts without feeling guilty.

Finally… On Keto and Chocolate

Well, the good news is that chocolate and keto can coexist in a deliciously satisfying way. 


By choosing dark chocolate over milk chocolate, those on a keto diet can indulge in their favorite treat without derailing progress.


Just remember:

Avoid milk chocolate. Not only will it kick you out of ketosis, but it will also be very hard to stop eating that XL bar of Dairy Milk once you’ve started!

Stick to dark chocolate with over 70% cocoa. It is lower in carbs and has many health benefits including reducing inflammation and lowering blood pressure. 

Dark chocolate may also enhance brain health and improve cognitive function, boost mood, and reduce stress levels. Wow!

As you can see, Dark Chocolate deserves a spot in your cupboard, so get it on your shopping list today.


Go ahead and indulge in some keto-friendly chocolate, just keep it DARK! And if you need help choosing, check out our article on the Best Dark Chocolate on a Keto Diet!

Suzie Walker - Keto Collective

SUZIE WALKER 

Keto Collective Co-Founder & Naturopathic Nutritionist dipNT.CNM 


Suzie has researched and reviewed the many health benefits of low-carb living. She co-founded The Keto Collective, a company that aims to make it easier to find whole food, great tasting, keto alternatives to their everyday favourites.

Read more about Suzie Walker