Is Dark Chocolate Keto Friendly?

While many enjoy the selection of meats, cheeses, and fish that you can enjoy while keeping keto, it's not long before you miss sweets. Most sweet foods are sugary and have potential to interfere with ketosis. Fortunately, dark chocolate is a sweet treat that's low enough in carbs to fit into the keto diet.

Dark chocolate is generally keto-friendly provided that it's at least 80% cacao. Be wary of chocolate snacks that have fruit flavors or fillings such as caramel or cream, which are often sugary and non-keto. Always check the label. A good dark chocolate option for keto will be 4 to 6 g of net carbs per serving.

Lily's is an extremely popular chocolate brand within the keto community. Lily's sweetens their chocolate with erythritol, a sugar alcohol whose carbs your body does not digest, resulting in delicious chocolate that's light on net carbs. For example, their Dark Chocolate Sea Salt bar contains 19 g of net carbs, but 8 g are from fiber and 7 g are from erythritol, leaving only 4 g of net carbs per serving.

Another popular dark chocolate is Ghiradelli's Intense Dark Squares. They don't use sugar alcohols, but they're still low in carbs, at only 3 g of net carbs per square.