Is Dark Chocolate Keto-Friendly?
Almost all commercial chocolate is not keto-friendly. Sugar is almost always the main ingredient. But some people following a keto lifestyle choose to occasionally eat dark chocolate (think 70% or more cacao!) in small quantities because it has lower sugar content than others.
Is Dark Chocolate Really Keto-Friendly?
Somewhat surprisingly, dark chocolate can be part of a keto diet. Nevertheless, it's essential to pick dark chocolate that contains a minimum of 70% cocoa solids, preferably more. One ounce or 28 grams of unsweetened chocolate (100% cocoa) has 3 grams of net carbohydrates.
Dark chocolate is a sweet and pleasant treat. Plus, high-quality dark chocolate is quite nutritious. And depending on the cocoa content, dark chocolate can be a rich source of antioxidants and minerals and contain a fair amount of fiber. However, since it has carbs, you may question whether it can fit into a ketogenic diet.
What is Dark Chocolate?
Dark chocolate is made by mixing sugar and fat with cocoa.
And unlike milk chocolate, dark chocolate is made with little to no milk solids, and it contains more cocoa and less sugar. Still, sugar is typically added to dark chocolate to balance the cocoa's bitterness.
Still, not all dark chocolate is created alike. Both its percentage of sugar and cocoa content can vary drastically depending on the brand. The proportion of cocoa in the end-product determines how dark or high quality the chocolate will be.
So, high-quality dark chocolate comprises at least 70% cocoa, usually resulting in a product with less sugar. High-quality dark chocolate is amazingly rich in flavonoids, which are potent antioxidants found in plant foods.
High-quality dark chocolate contains more flavonoids than many other high antioxidant foods like black tea, red wine, and apples. Due to its rich flavonoid content, high-quality dark chocolate has been linked to various health benefits, such as enhanced brain function and a lower risk of heart disease.
Dark Chocolate Carbs Content
Most candies and sweets are high in carbs and likely need to be restricted on a keto diet. Still, compared with other types of candies and chocolate, high-quality dark chocolate is relatively lower in carbs.
So, depending on the brand, 1 ounce or 28 grams of 70–85% dark chocolate holds 3 grams of fiber and up to 13 grams of carbs. This means it has about 10 grams of net carbs.
Net carbs are calculated by subtracting unabsorbable carbs from the entire carb content. Fiber is a kind of carbohydrate that your body doesn’t completely digest. And as such, it’s not fully absorbed by your small intestine like other types of carbs. Consequently, most keto experts recommend using net carbs when calculating your daily carb allotment.
Can You Have Dark Chocolate On a Ketogenic Diet?
Depending on your daily carb limit, you may have high-quality dark chocolate in moderation. A standard keto diet typically involves restricting your carb intake to only 5% of your daily calorie intake.
For example, on a 2,000-calorie diet, you would restrict your carb intake to about 25 grams of carbs per day. It means that 1 ounce or 28 grams of high-quality dark chocolate would contribute to approximately 40% of your entire daily carb allotment.
So, whether dark chocolate fits into a keto-friendly diet mainly depends on what else you eat throughout the day. If you want to have dark chocolate on a ketogenic diet, consider restricting other high carb foods to ensure you don’t exceed your daily carb limit.
It’s also essential to choose high-quality dark chocolate containing at least 70% cocoa solids. Dark chocolate with less than 70% cocoa likely has a higher carb content and may be challenging to fit in without exceeding your carb allotment.
Finally, portion control is critical. While 1 ounce or 28 grams of high-quality dark chocolate can fit into a keto-friendly diet, a larger serving will likely exceed your limit.
Although dark chocolate is a sweet treat, it’s relatively low in carbs than other types of chocolate and candy. And as long as you carefully monitor your portion size, you may be able to fit dark chocolate into a keto-friendly diet. Nevertheless, be sure to choose high-quality dark chocolate that contains at least 70% cocoa to stay within your daily carb range.
Staying on a keto diet does not mean you can't have chocolate. We have gathered a top ten list of Keto Cholocate that you can eat without compromising on your Keto Diet Plan. The Best Keto Chocolate - Top 10 List.