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Is Dark Chocolate Keto? Can You Eat Dark Chocolate On Keto?
Blog / Health and Nutrition / Is Dark Chocolate Keto? Can You Eat Dark Chocolate On Keto?

Is Dark Chocolate Keto? Can You Eat Dark Chocolate On Keto?

We have a delightful and scrumptious topic on the table today, one that'll undoubtedly pique the interest of chocolate connoisseurs and keen followers of the keto diet alike.

Now, we all have heard about the numerous benefits of dark chocolate and its bitter-sweet allure, but does it fit into the world of keto?

In a dietary plan often perceived as strict and rather limiting, could we possibly squeeze in a square or two of this cocoa delight?

This post will unwrap the mystery around the question - is dark chocolate keto-friendly?

So, buckle up, let's dive into the world of macros, sugars, and the potential role dark chocolate could play in your keto journey.

Can You Eat Dark Chocolate On Keto?

Yes, you can eat dark chocolate on a keto diet, provided it is high in cocoa content (ideally over 70%) and low in sugar.

Remember to consume it in moderation to ensure that you stay within your daily carb limits. Always check the nutritional information before indulging.

How Much Sugar Is There in Dark Chocolate?

The sugar content in dark chocolate can greatly vary depending on the brand and the percentage of cocoa it contains.

Generally, the higher the cocoa content, the lower the sugar content.

For instance, a 100g bar of dark chocolate with 70-85% cocoa typically contains around 20-30 grams of sugar.

However, the sugar content can drop significantly in ultra-dark chocolates.

For instance, a dark chocolate bar with 90-99% cocoa might contain only 7 grams of sugar per 100g.

Remember to check the nutritional information on the packaging for precise details, as recipes and formulations can differ considerably between brands.

(Take a look at this post for some ideas for: What To Do With Leftover Melted Chocolate?)

How Many Carbs Are There in Dark Chocolate?

The carbohydrate content in dark chocolate, similar to sugar content, varies greatly depending on the percentage of cocoa solids it contains and the specific brand.

A 100g bar of dark chocolate with 70-85% cocoa can contain approximately 30-45 grams of total carbohydrates, of which around 20-30 grams are sugars.

However, higher cocoa-content dark chocolates, such as a bar with 90-99% cocoa, may contain as low as 15 grams of total carbohydrates and just 7 grams of sugars per 100g.

Do keep in mind that the fibre content of dark chocolate, often around 10 grams per 100g for higher cocoa percentage bars, can offset some of these carbs in terms of net carbohydrate calculation, which is often used in diets like keto.

As always, it's important to check the nutritional information on the packaging for the most accurate details, as these can significantly vary between brands and formulations.

(You might also enjoy reading this post: Can You Eat Milk Chocolate On the Keto Diet?)

What Are the Ingredients in Dark Chocolate?

Dark chocolate, in its simplest and purest form, typically contains only a few core ingredients. These include:

  1. Cocoa mass or cocoa solids: This is the 'chocolatey' part of the product, derived from cocoa beans. The percentage of cocoa solids can greatly influence the taste, texture, and nutritional profile of the chocolate. High-quality dark chocolate often contains 70% or more cocoa solids.

  2. Sugar: Used to offset the bitterness of the cocoa, the amount of sugar in dark chocolate can vary widely between brands and cocoa percentages.

  3. Cocoa butter: This is the fat component derived from cocoa beans, giving chocolate its creamy, melt-in-the-mouth texture.

  4. Emulsifier (usually lecithin): This ingredient helps to mix the cocoa solids and cocoa butter smoothly.

  5. Flavourings: Vanilla and salt are common flavourings, although many other ingredients can be added to create different flavour profiles.

It's always important to read the ingredients list on the packaging, particularly if you're following a specific diet, have food allergies, or are looking for a higher-quality product.

The best dark chocolates usually have a short ingredient list with no unnecessary additives.

(Click here to read more about this topic: Can You Eat Chocolate On the Ketogenic Diet?)

What is the Nutrient Breakdown of Dark Chocolate?

Let's take a typical 100-gram bar of dark chocolate with 70-85% cocoa content as an example.

Here's a breakdown of the key nutrients:



Energy 590-600 kcal
Total Fat 42-50 grams
Saturated Fat 24-30 grams
Monounsaturated Fat 12-18 grams
Polyunsaturated Fat 1-2 grams
Total Carbohydrate 30-45 grams
Dietary Fibre 10-11 grams
Sugars 20-30 grams
Protein 7-8 grams
Salt 0.02-0.03 grams

Remember, these figures are based on a 100g serving size and can vary depending on the specific brand and the percentage of cocoa in the chocolate.

High-quality dark chocolate is rich in many essential nutrients. It is an excellent source of healthy fats, including monounsaturated fats, and also contains a good amount of dietary fibre.

Dark chocolate is notably high in antioxidants, such as polyphenols, flavanols, and catechins, which are beneficial for heart health.

Moreover, dark chocolate is a decent source of protein and contains a host of minerals, including iron, magnesium, copper, manganese, potassium, phosphorus, zinc, and selenium.

It even provides a small amount of vitamins, like vitamin B12 and vitamin K.

While dark chocolate can certainly be part of a healthy diet, it's essential to consume it in moderation due to its high-calorie content and sugar levels.

Especially for those following a strict diet, like keto, it's vital to opt for a high-cocoa, low-sugar variant and stick to small portions to not exceed daily carbohydrate limits.

Related Post: What Happens If You Way Eat Too Much Chocolate in One Go?

What is Ketosis, and Why is it Important for a Ketogenic Diet?

Ketosis is a metabolic state where the body, in the absence of sufficient glucose (its preferred fuel source), switches to burning fat for energy.

This is achieved by producing molecules known as ketones in the liver from the breakdown of fats.

The state of ketosis is central to a ketogenic, or keto, diet, which is a low-carbohydrate, high-fat dietary regimen.

By drastically reducing carbohydrate intake and replacing it with fat, the body is forced into ketosis, hence the name 'ketogenic' diet.

This shift in metabolism has several potential benefits. For one, it can lead to significant weight loss as the body starts to burn off its fat stores for energy.

Additionally, being in ketosis may also help in managing certain health conditions such as type 2 diabetes, and it is being researched for its potential benefits in other areas, including neurological disorders and heart health.

However, it's crucial to understand that while a keto diet can offer certain health benefits, it's not suitable for everyone and should be followed under medical or dietetic supervision, particularly for those with specific health conditions.

Maintaining a balanced and varied diet, along with regular exercise, is a key component of overall health and well-being.

Related Post: What Chocolate Can Coeliacs Eat?

Where Can You Buy Delicious Dark Chocolate?

If you're on the hunt for delicious and high-quality dark chocolate, look no further than Whitakers Chocolates.

With a rich heritage stretching back over 130 years, Whitakers is a name synonymous with excellence in chocolate-making in the UK.

What sets Whitakers apart is our secret family recipe, honed to perfection over generations, and our uncompromising commitment to using only the finest and most natural ingredients.

The result is a range of dark chocolates that not only taste exquisite but are also crafted with great care and attention to detail.

A significant aspect of Whitakers Chocolates is our ethical approach to production.

We fervently promote the use of Fairtrade Cocoa across our range, ensuring that our delicious chocolates also contribute to sustainable development and fair treatment of cocoa farmers.

Adding to our commendable practices, all Whitakers dark chocolate products have secured Vegan certification.

This means that everyone, regardless of dietary preferences or requirements, can savour their quality dark chocolates without compromise.

So, whether you're a discerning chocolate lover, a keen follower of a vegan lifestyle, or simply someone who appreciates fine food produced ethically, Whitakers Chocolates is a brilliant choice.

Our legacy of quality and commitment to doing the right thing makes us a standout option for anyone looking to enjoy truly excellent dark chocolate.

Here are a couple of our favourite dark chocolate choices:

Some Notes From an Expert Chocolatier

As a seasoned chocolatier with years of experience, I've had the unique pleasure of being immersed in a world of chocolate each and every day.

From the intoxicating aroma that fills the air as the cocoa beans are roasted, to the delightful taste of a freshly made chocolate bar, it's an experience like no other.

Over the years, I've noticed that our relationship with chocolate can sometimes be a bit of a tricky balancing act.

Cravings can strike at any moment, and the temptation to reach out for a bar of chocolate and gobble it all down can be overpowering.

However, from my vantage point surrounded by all forms of this heavenly confectionery, I've discovered that the key to satisfying these chocolate cravings without falling into a binge lies in portion control and, of course, in the choice of chocolate.

And that's where dark chocolate steps into the limelight. Its rich, robust flavour delivers a more satisfying experience, helping to curb cravings more effectively than its milk or white counterparts.

Plus, its health benefits are a welcome bonus!

At Whitakers Chocolates, our range of dark chocolate bars and Neapolitans are perfect for keeping your chocolate cravings in check.

You can savour them piece by piece, enjoying the complex flavours without the guilt associated with consuming a whole chocolate bar in one go.

Our Neapolitans are especially handy for this.

These individually wrapped delights offer a bite-sized treat that's rich in flavour and perfect for portion control.

You can have one after dinner, or as a mid-afternoon pick-me-up, without the worry of overindulgence.

Remember, it's all about balance.

By choosing the right type of chocolate and practising portion control, you can satisfy your sweet tooth and still maintain a healthy relationship with chocolate.

Enjoy the pleasure of indulgence in moderation – that's my philosophy as a chocolatier, and it's one I'm proud to share with you.

Related Post: Is Chocolate a Carb?

Is Dark Chocolate Keto? Some Final Notes

To summarise, yes, dark chocolate can indeed be enjoyed as part of a keto diet, provided it's high in cocoa content (over 70% is ideal) and low in sugar. It's a delightful way to satisfy those sweet cravings while adhering to your dietary plan.

The key, as with many indulgences, lies in moderation. While dark chocolate has many health benefits and a lower carbohydrate content compared to other forms of chocolate, it still contains some carbs, so portions should be carefully managed to maintain ketosis.

And if you're looking for quality dark chocolate to savour, Whitakers Chocolates offers a range of mouth-watering options.

With over 130 years of chocolate-making expertise, a commitment to ethical production, and a range of vegan-certified products, Whitakers ensures that every piece of chocolate is a masterpiece crafted to perfection.

The journey of chocolate, from cocoa beans to a delicious bar or a neatly wrapped Neapolitan, is one filled with passion, tradition, and craftsmanship.

Whether you're a ketogenic dieter or a chocolate lover looking to balance your indulgences, remember that enjoying dark chocolate is about savouring each bite, delighting in the rich flavours, and cherishing the experience.

Stay mindful, stay balanced, and most of all, stay satisfied in your chocolate journey.