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Is Dark Chocolate Keto-Friendly?

Dark Chocolate on a kitchen counter

Dark Chocolate, with its rich taste and numerous health benefits, is a favorite for many.

However, if you're adhering to a ketogenic diet, you may find yourself questioning its compatibility due to its high carbohydrate content.

Unfortunately, the answer is that dark chocolate is typically not considered keto-friendly.

In this article, we delve into why dark chocolate, despite its nutritional richness, doesn't quite fit into a ketogenic diet.

We'll be exploring the carb content of dark chocolate, the challenges it presents to maintaining ketosis, and the potential health implications of including it in a keto diet.


  • Dark Chocolate is not considered keto-friendly due to its high carb content.
  • With 35.0g of total and net carbs per 100g serving, it poses a challenge to maintaining ketosis.
  • Despite its nutritional benefits, Dark Chocolate's high carbohydrate content can disrupt the metabolic state of ketosis, making it a food to avoid on a ketogenic diet.

Is Dark Chocolate Keto-Friendly?

To directly answer the question at hand: No, dark chocolate is not typically considered keto-friendly.

This might come as a surprise to many, but the reasoning lies primarily in the nutritional composition of dark chocolate. The most notable aspect is its carbohydrate content. For every 100g serving of dark chocolate, there are 35.0g of carbs. This is significantly higher than what is usually recommended for a keto diet, which typically limits carb intake to under 20g to 50g per day, depending on personal tolerance.

In addition to the total carbohydrates, it's important to consider the net carbs. Net carbs are calculated by subtracting fiber from total carbs, as fiber doesn't raise blood sugar levels and therefore doesn't count towards your daily carb limit on keto. In the case of dark chocolate, the net carb count is still high, coming in at 35.0g per 100g.

Can You Have Dark Chocolate On a Strict Keto Diet?

Considering that a strict ketogenic diet usually limits carbohydrate intake to less than 20g per day, incorporating dark chocolate into such a dietary plan seems challenging. As previously mentioned, a 100g serving of dark chocolate contains 35.0g of carbs, which is quite a significant amount, especially when following a strict keto diet.

There are variations of the ketogenic diet, some of which are less strict and may allow for a greater carb intake, roughly between 30-50g of net carbs per day. However, even for these less strict keto or low carb diets, the inclusion of dark chocolate might be challenging, given its high carb content.

As for incorporating dark chocolate into a keto diet without disrupting ketosis, it's crucial to keep track of daily carb intake meticulously. Utilizing a food diary or a carb tracking app can be particularly useful in maintaining an accurate count. However, given the high carb content of dark chocolate, the portion would have to be significantly reduced to fit within most daily carb allowances.

Carbs In Dark Chocolate

When we dive deeper into the carb content of dark chocolate, the numbers quite clearly illuminate why it's generally not considered keto-friendly. A typical serving size, which is usually around 100g, contains 35.0g of total carbs, and more importantly, a significant 35.0g of net carbs.

Net carbs are the available carbohydrates that affect blood sugar levels. They are calculated by subtracting dietary fiber, which doesn't affect blood sugar levels, from the total carbohydrates. In the case of dark chocolate, the fiber content doesn't significantly reduce the carb count, resulting in a high net carb value.

Beyond the carb count, it's also worth considering the glycemic index (GI) of food items when assessing their compatibility with a keto diet. The glycemic index is a measure of how quickly a food can raise blood sugar levels. Foods with a high GI can cause rapid spikes in blood sugar, which is not ideal for maintaining a state of ketosis.

Dark Chocolate Nutrition Facts

A 100g serving of dark chocolate is a dense source of nutrients and beneficial compounds. It contains 598kcal of energy, predominantly from its 42.63g of total fats. These fats include a balance of 24.49g of saturated fats, 12.78g of monounsaturated fats, and 1.26g of polyunsaturated fats.

The carbohydrate content is high at 45.9g, with net carbs making up 35.0g of this, while dietary fiber is also plentiful at 10.9g. Dark chocolate also offers a modest protein content at 7.79g.

For micronutrient content, dark chocolate is a rich source of minerals. It contains high levels of potassium (715.0mg), magnesium (228.0mg), and iron (11.9mg). Other notable minerals include phosphorus (308.0mg), calcium (73.0mg), zinc (3.31mg), and copper (1.77mg). The sodium content is relatively low at 20.0mg.

Vitamins are also present in smaller quantities. Dark chocolate provides Vitamin K1, Vitamin A, and Vitamin E, as well as small amounts of various B-Vitamins (Vitamin B-6, B-12, thiamin, riboflavin, niacin, and pantothenic acid).

Dark chocolate is unique due to its high content of theobromine (802.0mg), a compound that contributes to its characteristic bitter taste, as well as caffeine (80.0mg). Other beneficial compounds include beta-carotene and lutein + zeaxanthin, which are beneficial for eye health.

Nutrient NameAmount and Unit per 100g
Net Carbs35.0g
Carbohydrate, by difference45.9g
Fiber, total dietary10.9g
Total fats42.63g
Sodium, Na20.0mg
Potassium, K715.0mg
Magnesium, Mg228.0mg
Calcium, Ca73.0mg
Vitamin A2.0ug
Vitamin B-60.04mg
Vitamin B-120.28ug
Vitamin E (alpha-tocopherol)0.59mg
Vitamin K17.3ug
Copper, Cu1.77mg
Iron, Fe11.9mg
Phosphorus, P308.0mg
Selenium, Se6.8ug
Zinc, Zn3.31mg
Cryptoxanthin, beta1.0ug
Lutein + zeaxanthin27.0ug
Manganese, Mn1.95mg
Pantothenic acid0.42mg
Fatty acids, total saturated24.49g
Fatty acids, total monounsaturated12.78g
Fatty acids, total polyunsaturated1.26g
Nutritional data is sourced from the US Department of Agriculture's FoodData Central system. Please see Cast Iron Keto's editorial and research standards for more information.

Health Implications of Dark Chocolate on a Keto Diet

Incorporating dark chocolate into a ketogenic diet presents notable challenges, primarily due to its high carb and net carb content, which can potentially disrupt ketosis. The state of ketosis, where the body burns fat instead of carbs for fuel, is critical for the effectiveness of a ketogenic diet. Dark chocolate, with its high carbohydrate content, can interfere with this metabolic state.

On a brighter note, dark chocolate isn't without its nutritional benefits. It provides significant amounts of several essential minerals. For instance, it's rich in iron, magnesium, and copper. Also, it contains considerable amounts of essential vitamins like Vitamin A, B vitamins, and Vitamin E, among others. All these nutrients play vital roles in various bodily functions, and their presence enhances the nutritional richness of dark chocolate.

Keto-Compatible Alternatives for Dark Chocolate

  1. Unsweetened Cacao: This is a great alternative for dark chocolate on a keto diet. It's naturally low in carbs and provides the same rich, chocolatey flavor as dark chocolate, making it an excellent choice for baking keto-friendly desserts or adding to smoothies. Compared to dark chocolate, unsweetened cacao is significantly lower in carbs, making it much more suitable for a ketogenic diet.
  2. Dark Chocolate with a high cacao content: Those who still crave dark chocolate can opt for versions with a very high cacao content, such as 85% or more. These types of chocolate typically have lower sugar and therefore lower carb content when compared to regular dark chocolate. However, portion control is still key due to the presence of some carbs.
  3. Cacao Nibs: These are another excellent option. They are small pieces of crushed cacao beans and are considered a "superfood" due to their high nutrient content. They can be used in a variety of keto recipes, from sprinkling on top of a keto-friendly dessert to mixing into a low-carb granola. Compared to dark chocolate, cacao nibs contain less sugar and fewer carbs.
  4. Sugar-Free Chocolate: There are several brands in the market that offer sugar-free chocolate, often sweetened with keto-friendly sweeteners like erythritol or stevia. These can be a good substitute when you're missing the taste of chocolate but are committed to keeping your carb intake low. However, it's essential to check the labels for any hidden carbs or ingredients that might not be keto-friendly.

Concluding Thoughts on Dark Chocolate and Keto

Dark Chocolate, despite its numerous health benefits, is not typically considered a staple food on a ketogenic diet due to its high carb content. It's worth noting that a standard 100g serving size of dark chocolate contains 35.0g of total carbs and an equivalent amount of net carbs, posing a significant challenge for those attempting to maintain a state of ketosis.

While dark chocolate is rich in essential minerals such as iron, magnesium, and copper, and provides a good dose of vitamins like Vitamin A, B vitamins, and Vitamin E, its high carbohydrate content can potentially disrupt the metabolic state of ketosis, which is the cornerstone of a ketogenic diet.

However, this doesn't mean that you have to give up the taste of chocolate in your diet. As discussed, there are several keto-friendly alternatives like unsweetened cacao, high cacao content dark chocolate, cacao nibs, and sugar-free chocolate that can satisfy your cravings while keeping you on track with your keto goals.

Cast Iron Keto's Editorial and Research Standards

Certain rare or exotic food items may not have nutritional profiles in the FoodData Central database. If an exact match is not found in the FoodData Central database, then, the Cast Iron Keto team utilizes a three-prong approach to provide readers with the closest relevant nutritional data, where possible.

First, in the event that nutritional profiles for a rare or exotic food item is not available in the FoodData Central database, we investigate alternative names for that particular food item and use that data, when possible. Second, in cases where no alternate names exist, Cast Iron Keto will use nutritional data for a close relative or similar food item. Finally, if no close relatives or similar items exist, we refrain from publishing nutrient data tables.

When making dietary or health decisions based on FoodData Central's data, we suggest readers consult with a nutritionist or other health experts, particularly if the food in question has a significant role in your diet or if you are using the food item to treat any health disorder(s).

Furthermore, it is important to note that even if a close relative or similar item is used to approximate the nutritional data, different food items can have varying levels of nutrients due to factors such as soil quality, farming practices, and regional differences.


The information on this website is only intended to be general summary information for public use, designed for educational purposes only and is not engaged in rendering medical advice or professional services. This information does not replace written law or regulations, nor does it replace professional medical advice, diagnosis, or treatment. If you have questions about a medical condition or are seeking to evaluate the health merits of certain food items for the treatment of any medical condition, you should seek the advice of a doctor or other qualified health professionals.

The views expressed at, or through, Cast Iron Keto are for informational purposes only. Cast Iron Keto cannot guarantee the validity of the information found here. While we use reasonable efforts to include accurate and up-to-date information, we make no warranties as to the accuracy of the content and assume no liability or responsibility for any errors or omissions in the content. All liability with respect to actions taken or not taken based on the contents of this website are hereby expressly disclaimed. The content on this posting is provided "as is;" no representations are made that the content is error-free.

Frequently Asked Questions

No, due to its high carb content, dark chocolate is typically not compatible with a ketogenic diet.

Dark Chocolate contains about 35.0g of total carbs per 100g serving, which can disrupt the state of ketosis that ketogenic diets aim to maintain.

Yes, Dark Chocolate is rich in essential minerals such as iron, magnesium, and copper. It also provides a good dose of vitamins like Vitamin A, B vitamins, and Vitamin E.

Generally, yes. Even dark chocolate with high cacao content still contains carbs and must be eaten in moderation if at all. It's better to opt for keto-friendly alternatives like unsweetened cacao or sugar-free chocolate.