Is Dark chocolate keto?
Not keto-friendly 7 g net carbs per two squares (20 g) — 35% of a 20 g keto day.
Short answer: Not in normal portions. Two squares (20 g) of dark chocolate: 7 g net carbs — 35% of a strict 20 g keto day — with 8.5 g fat and 1.6 g protein.
Higher-percentage dark chocolate is lower in sugar, but this is a wide category. Check the label: 85% and 90% bars are much lower in carbs than 70%.
How dark chocolate fits a keto carb budget
On a 20 g day, one serving uses 35% of your budget, leaving 13 g for everything else. Measure portions rather than eyeballing them.
Worked example. 20 g of dark chocolate = 9.2 g total carbs − 2.2 g fibre = 7 g net carbs, 8.5 g fat, 1.6 g protein and 120 kcal.
If you still want some, plan it: a strict day is 20 g, and how net carbs are counted explains why the fibre here does not rescue it.
Nutrition facts
| Nutrient | Per 100 g | Per two squares (20 g) |
|---|---|---|
| Calories | 598 kcal | 120 kcal |
| Fat | 42.6 g | 8.5 g |
| Protein | 7.8 g | 1.6 g |
| Total carbohydrate | 45.9 g | 9.2 g |
| Fibre | 10.9 g | 2.2 g |
| Net carbs | 35 g | 7 g |
Where the energy comes from:
How to eat dark chocolate on keto
- Two squares after dinner is a common keto treat.
Keto recipes with dark chocolate
- Chocolate Peanut Butter Fat Bombs
- Keto Chocolate Mousse
- Almond Flour Keto Chocolate Chip Cookies
- Keto Hot Chocolate
Compared with other extras
Dark chocolate ranks #6 of 9 extras in our database by net carbs per 100 g (lowest first). The in-between foods people ask about most.
| Food | Net carbs / 100 g | Per serving |
|---|---|---|
| Pork rinds | 0 g | 0 g |
| Coffee (black) | 0 g | 0 g |
| Almond milk (unsweetened) | 0.3 g | 0.7 g |
| Mayonnaise | 0.6 g | 0.1 g |
| Hummus | 8.3 g | 2.5 g |
| Popcorn (air-popped) | 63.3 g | 15.2 g |
See all extras ranked by net carbs →
Frequently asked questions
How many net carbs are in dark chocolate?
Dark chocolate has about 35 g of net carbs per 100 g (45.9 g total carbohydrate minus 10.9 g fibre), and about 7 g per two squares (20 g).
Can you eat dark chocolate on keto?
Not in normal portions. One two squares contains 7 g net carbs, 35% of a strict daily limit.
Values are per 100 g of the raw or stated food, rounded, from USDA FoodData Central. Brands and varieties differ — check the label for packaged products.