Whether dark chocolate fits into a keto diet largely depends on what else you consume throughout the day. If you want to enjoy dark chocolate on a keto diet, consider restricting other high carb foods to ensure you don’t exceed your daily carb limit. Also, it’s important to choose high quality dark chocolate that contains at least 70% cocoa solids.
Put simply, raw cocoa, baking cocoa, and certain kinds of dark chocolate can be used for your keto-chocolate cheesecake, but the milk chocolate’s got to go. Unfortunately, it’s the sweet milk chocolate that people most often crave, not the bitter dark chocolate that’s good for keto.
Excellence Cacao 90%: A 30 g serving has 180 calories and 9 grams of carbohydrate (2 g sugar). Excellence Cacao 99%: 50 g serving has 270 calories and 4 grams of carbohydrate, (1 g sugar). Milk chocolate doesn’t fit into a keto diet because the cocoa is heavily diluted through the addition of milk, cream, and sugar.
While dark chocolate contains some carbs, it’s not nearly as high. A 40 gram, 90% cocoa Lindt dark chocolate bar contains 9 grams of total carbs. So you still have to watch how much you eat, but it’s definitely lower in carbs than milk chocolate!
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