Brenda Khan
Dark chocolate is considered keto-friendly, and some brands offer dark chocolate chips that are low in carbs and suitable for a ketogenic diet. Nebula Snacks, for example, offers non-glycemic dark chocolate baking chips with zero sugar and only 1g net carb per serving of 60 chips. Similarly, Lily's chocolate chips are a popular choice, although some people experience digestive issues due to the presence of sugar alcohols like erythritol. Choc Zero's chocolate chips are another option that does not contain aspartame, erythritol, or maltitol. For those who prefer to make their own chocolate chips, cocoa powder and cocoa butter can be melted together with a sweetener of choice. Overall, dark chocolate can be enjoyed on a keto diet in moderation, and there are several options available for those seeking keto-friendly chocolate chips.
| Characteristics | Values |
|---|---|
| Chocolate Chips Brands | Lily's, Choc Zero, Nebula Snacks, Lindt |
| Carb Content | 1g net carbs per 60 chocolate chips |
| Sweeteners | Monk fruit, Erythritol, Stevia, Allulose |
| Chocolate Type | Dark chocolate, White chocolate |
| Keto-Friendly | Yes |
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What You'll Learn
Dark chocolate brands for keto
Dark chocolate with a high cocoa percentage is generally considered keto-friendly, as it is low in sugar and carbs. However, not all dark chocolates are created equal, and some brands may be better suited for a keto diet than others. Here are some recommended dark chocolate brands that are popular among those following a keto diet:
- Lindt: Lindt's dark chocolate bars with 85% and 90% cocoa are popular choices for those on a keto diet. Some people prefer the taste and texture of the 90% bar over the 85% one, but both are good options. The 90% bar has 8g of net carbs per 100g.
- Lily's: Lily's offers a variety of keto-friendly chocolate options, including chocolate bars and baking chips. Their products are sweetened with stevia and erythritol, which some people may prefer to avoid due to digestive issues. Their Almond Dark Chocolate and Sea Salt Extra Dark Chocolate bars are popular choices.
- Choc Zero: Choc Zero's chocolate chips are unique in that they do not contain aspartame, erythritol, or maltitol, which are common ingredients in other keto chocolates.
- Ghirardelli: The Ghirardelli 85% dark chocolate bar is an option for those on a keto diet, but some people may find it a bit "chalky."
- Adapt: Adapt's "mini bar" is a slightly grainy, melt-in-your-mouth chocolate that is both delicious and nutritious. It contains five grams of protein and has passed glucose and ketone tests.
- CHOCOperfection: The CHOCOperfection Dark European Chocolate Bar has a quintessential dark chocolate flavor without the usual bitterness. It comes in an attractive gold foil wrapping and has a thick, creamy texture.
- Sukrin: Sukrin is a Scandinavian brand that offers a range of keto-friendly chocolates and sugar alternatives. Their products are available online and on Amazon.
- Lakanto: Lakanto's Sugar-Free Chocolate bar has a mild sweetness without the bitterness of dark chocolate. It uses monk fruit sweetener and is a good option for baking.
When choosing a dark chocolate brand for a keto diet, it is important to read the labels and check the ingredients and nutritional information. Some people may be more sensitive to certain sweeteners or ingredients, so it is worth experimenting with different brands to find the ones that suit your taste and macros the best.
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Sugar content in dark chocolate
Dark chocolate is generally considered a healthier alternative to milk or white chocolate due to its lower sugar content. The sugar content in dark chocolate varies depending on its cocoa content—the higher the cocoa percentage, the lower the sugar content. For example, a 70% cocoa chocolate bar will have less sugar than a 50% cocoa bar. Dark chocolate with a cocoa content of 70-85% typically contains between 15 and 25 grams of sugar per 100 grams of chocolate.
Some brands of dark chocolate with very high cocoa percentages, such as 90% or 99%, can have as little as 5 grams of sugar per 100 grams of chocolate or even less. The specific brand, country of production, and recipe can also impact the sugar content in dark chocolate. For example, Lindt's 95% cacao chocolate bar has 13 pieces with a total of 7.6 grams of sugar.
When it comes to keto-friendly options, dark chocolate is often considered a good choice due to its lower sugar content. Some people on a keto diet choose to consume dark chocolate with a cocoa content of 95% or 100%, such as Lindt or Ghirardelli, limiting themselves to one or two squares at a time. However, the impact of sugar on ketosis can vary from person to person, and some people may need to limit their sugar intake more strictly.
It is important to note that while dark chocolate has a lower sugar content than other types of chocolate, it still contains sugar and should be consumed in moderation as part of a balanced diet. Additionally, some dark chocolates may contain sugar alcohols, such as erythritol, which can cause digestive issues if consumed in large quantities.
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Homemade keto chocolate
Making keto-friendly chocolate at home is easy, quick, and much cheaper than buying ready-made sugar-free chocolate. This delicious treat can be made with just three ingredients and is ready in about 10 minutes.
To make your own chocolate, you can use cocoa powder, cocoa butter, and your preferred sweetener. Melt these ingredients together in a double boiler. Some sweeteners may resist melting, so it's best to start with a powdered sweetener like erythritol or allulose to ensure a smooth texture. If you use granulated sweetener, blend it into a powder first. You can also add milk powder if you want milk chocolate.
For a coconut flavor, you can substitute coconut oil for cocoa butter. However, the texture will be softer and the chocolate will need to be stored in the freezer.
Here's a basic recipe for homemade keto chocolate:
Ingredients:
- Cocoa powder (Dutch-processed is recommended for a less acidic flavor)
- Cocoa butter or coconut oil
- Powdered sweetener (erythritol or allulose)
- Optional: milk powder, vanilla, nuts, or other flavorings
Instructions:
- Melt the cocoa butter or coconut oil in a double boiler.
- Whisk in the cocoa powder and powdered sweetener until well combined.
- If using, add in any additional flavorings such as milk powder, vanilla, or finely chopped nuts.
- Pour the mixture into a mold or spread it onto a parchment paper-lined surface and place it in the refrigerator or freezer to set.
- Store the chocolate in an airtight container in the fridge for up to a week.
You can also get creative with flavors and add-ins. For example, you can include orange zest, vanilla, low-carb granola, or any nuts and seeds you like.
Enjoy your homemade keto chocolate as a sweet treat that fits within your dietary preferences!
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Keto-friendly chocolate chip brands
While dark chocolate is considered keto-friendly, it is important to be mindful of the sugar content. A small amount of dark chocolate with a high cocoa percentage can be enjoyed as a treat on the keto diet.
Lily's
Lily's chocolate chips are a popular choice for keto-friendly chocolate chips. They are sweetened with stevia and erythritol and come in a variety of flavors, including milk, dark, and white chocolate. Lily's chips are known for their nutty aroma and mild chocolatey flavor, followed by a cooling sensation. However, some people have reported digestive issues when consuming these chocolate chips due to the presence of sugar alcohols like erythritol, which can cause intestinal problems if consumed in large quantities.
ChocZero
ChocZero offers chocolate chips that are free from aspartame, erythritol, and maltitol, which are common ingredients in other chocolate chips that can cause digestive issues. Instead, they are sweetened with plant fiber and monk fruit extract. ChocZero chocolate chips come in a variety of flavors, including mint, butterscotch, milk, dark, and white chocolate.
Pascha
Pascha chocolate chips are 100% cacao and sugar-free, but their 85% cacao option is also a good choice, as it has a more pleasant flavor while still being keto-friendly and diabetic-friendly. These chocolate chips have an earthy and chocolatey aroma and flavor and are perfect for baking or melting. They are also free from the top 8 most common allergens.
GoodSam
GoodSam's chocolate chips are sweetened with stevia, inulin, and plant polyols (sugar alcohols). They offer an 80% dark chocolate option that has a deep chocolate flavor and a mild cooling effect on the tongue. GoodSam sources their cacao directly from farmers in Colombia, supporting direct trade and ensuring that a larger percentage of profits go back to the cacao growers.
Hu
While Hu's chocolate chips are not strictly keto-friendly, they are a good option for diabetics as they are refined sugar-free and have a lower cacao content, making them less intense in flavor. They are sweetened with organic dates and vanilla bean, resulting in a unique texture that is both crunchy and chewy. Hu's products are also paleo-friendly and vegan.
When choosing keto-friendly chocolate chips, it is important to read the ingredient list to ensure they fit your dietary needs and to be mindful of portion sizes to stay within your desired carbohydrate and sugar limits.
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Sugar alternatives in keto chocolate
While it is important to note that chocolate cannot be high in added sugar to be keto-friendly, there are several sugar alternatives that can be used in keto chocolate.
Stevia
Stevia is a zero-calorie sweetener that can be used in keto chocolate. It comes in powdered or liquid form, with the latter being recommended as it is not bound to any carb base. However, it is important to be careful with the quantity used as too much can result in an unpleasant aftertaste.
Erythritol
Erythritol is a common sweetener used in keto baking and is very close to sugar in terms of taste. It has a minimal impact on blood glucose and can be purchased in powdered form to create a smooth chocolate that is not grainy. However, it tends to recrystallize as it cools, so it is important to use a powdered form to achieve a smooth texture.
Allulose
Allulose is a newer sweetener that is not yet commonly seen in store-bought keto products. It can maintain the rich chocolate flavor while providing a light sweetness. It melts just like sugar and does not recrystallize, making it a good option for creating a smooth and creamy chocolate.
Monk Fruit
Monk fruit is a natural sweetener that can be used in keto chocolate. It is a popular choice for those who are sensitive to sugar alcohol sweeteners. Brands like ChocZero and Lakanto use monk fruit in their keto chocolate products, which come in a variety of flavors and varieties.
Coconut Sugar
Coconut sugar is another option for a keto-friendly sweetener. However, it will give the chocolate an undeniable coconut flavor and a less creamy texture. The chocolate made with coconut sugar will also need to be stored in the freezer as it will not be firm at room temperature.
When choosing a sugar alternative for keto chocolate, it is important to consider the taste, texture, and impact on blood glucose. It may be necessary to experiment with different sweeteners and quantities to find the perfect combination for your taste preferences and keto diet.
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Frequently asked questions
Yes, you can eat dark chocolate chips on keto. There are several keto-friendly options available, such as Nebula Snacks' Non-Glycemic Dark Chocolate Baking Chips, which are made with zero sugar and are dairy-free. You can also find keto chocolate chips on Amazon, sweetened with monk fruit, or make your own by melting cocoa powder, cocoa butter, and your preferred sweetener together.
Dark chocolate can be a good source of antioxidants and may help curb cravings for something sweet while on a keto diet. It can also be a good dessert option as it is usually very rich, so a little goes a long way.
Nebula Snacks offers a variety of flavours of keto-friendly dark chocolate chips, including Red Razz, which has been well-received. Other recommended brands include Choc Zero, which does not contain aspartame, erythritol, or maltitol, and Lily's, which can be found at Walmart.
It is recommended to limit yourself to one square of dark chocolate at a time, as it is very rich and can be bitter in large quantities. A serving of 60 chocolate chips (about 1 gram of net carbs) is also a good guideline.
Some people may experience digestive issues when consuming sugar alcohols, such as erythritol, which is sometimes used in keto chocolate products. It is important to monitor your consumption and be aware of how your body reacts to these ingredients.
