Keto Chocolate

How many carbohydrates are in keto chocolate?

A 26 g serving on this page declares between 2.2 g and 7.4 g of carbohydrate. On a British label that figure already sits apart from fibre, so there is nothing left to subtract before you count it against the day.

The two nut bars sit lowest. Magic Pecans and Crunchy Almond both declare 2.2 g per 26 g serving, Classic Dark 2.5 g, Sunshine Orange 2.9 g, Wild Raspberry 3.0 g, Caramelised Hazelnut 4.3 g and the Dubai bar 7.4 g.

Fibre keeps its own line underneath, 22.8 g to 27.7 g per 100 g in the vegan bars and 14 g per 100 g in the Dubai bar. Per serving that is 3.6 g to 7.2 g, which is more fibre than carbohydrate in every bar except the Dubai one.

Figures that look lower elsewhere usually come from a different convention. A net carb sum subtracts fibre and polyols from a total that still includes them, which is how a bar is sold as under 1 g a piece.

British labelling prints carbohydrate with the fibre already taken out, so the two numbers are not counting the same thing. The guide to how many carbs a day on keto puts either of them against a daily budget.

Is dark chocolate keto friendly?

Dark chocolate is keto friendly only at the top of the cocoa scale, from about 85 per cent upwards. Below that, sugar is still the second ingredient in most supermarket bars, and the carbohydrate line follows it.

Cocoa percentage tells you how much of the bar is cocoa mass, cocoa butter and cocoa powder. Whatever is left is mostly sugar, so a 70 per cent bar gives 30 per cent of its weight to it, and a single row uses up a large part of the day.

The bars here take the other route. Instead of raising the cocoa percentage until there is no room left for sugar, the recipe replaces the sugar with fibre and sweeteners, which is how Classic Dark declares 2.5 g of carbohydrate in a serving.

Milk chocolate is harder to place, because milk powder brings lactose with it. The Dubai bar is the one recipe on this page built on whole milk powder, and it carries the highest carbohydrate figure of the range at 7.4 g per serving.

How much sugar is in keto chocolate?

These bars declare 1.1 g to 3.2 g of sugars per 26 g serving. A low sugar chocolate is not a sugar free one, and on this shelf the sugars line has three separate origins.

Cocoa itself accounts for the lowest figures, 4.4 g to 4.8 g per 100 g in Classic Dark, Magic Pecans and Crunchy Almond. Wild Raspberry and Sunshine Orange list sucrose inside their fruit crisps and declare 6.6 g and 6.5 g per 100 g, Caramelised Hazelnut declares the highest sugars of the range at 12.2 g.

Ingredient order explains the rest. Six vegan bars list oligofructose fibre ahead of the sweeteners, erythritol and steviol glycosides, while the Dubai bar lists erythritol in fourth place, above its fibre. Ingredients are named in descending order of weight, so that ranking is a fact printed on the label.

The two orders produce the two ends of the range. Fibre reaches 22.8 g to 27.7 g per 100 g where it sits above the sweeteners, and 14 g per 100 g where it sits below, which is the same order as the carbohydrate figures, 8.4 g to 16.4 g against 28.3 g.

Polyols such as erythritol count towards the carbohydrate figure in Great Britain, so a bar sweetened with them still shows a number on that line. What each sweetener is and how it behaves is set out in the guide to the best sweeteners for keto.

Which keto friendly chocolate should you choose?

The right bar is the one whose carbohydrate figure fits your day. Magic Pecans and Crunchy Almond sit lowest at 2.2 g per serving, the Dubai bar highest at 7.4 g, and the other five fall between the two.

Each line below gives the figures for one 26 g serving, with the declared share of the nut or the addition taken from the ingredient list.

• Magic Pecans 80 g: 2.2 g carbohydrate, 5.9 g fibre, 1.1 g sugars, 156 kcal, pecans 25 per cent
• Crunchy Almond 80 g: 2.2 g carbohydrate, 6.1 g fibre, 1.3 g sugars, 150 kcal, almonds 25 per cent
• Classic Dark 80 g: 2.5 g carbohydrate, 7.2 g fibre, 1.2 g sugars, 145 kcal
• Sunshine Orange 80 g: 2.9 g carbohydrate, 7.0 g fibre, 1.7 g sugars, 143 kcal, orange crisps
• Wild Raspberry 80 g: 3.0 g carbohydrate, 7.0 g fibre, 1.7 g sugars, 144 kcal, raspberry crisps
• Caramelised Hazelnut 80 g: 4.3 g carbohydrate, 6.3 g fibre, 3.2 g sugars, 147 kcal, hazelnuts 15 per cent
• Keto Dubai Chocolate 130 g: 7.4 g carbohydrate, 3.6 g fibre, 2.9 g sugars, 135 kcal, pistachios 13 per cent, kadayif 5 per cent

Six bars and the ten piece set are built on cocoa mass, cocoa butter and sunflower lecithin, with no animal ingredient in the list. The Dubai bar stands apart, because whole milk powder and wheat flour in its kadayif strands keep it out of both the vegan and the gluten free choice.

Nuts run through most of the range: pecans and almonds at 25 per cent, hazelnuts at 15 per cent, pistachios at 13 per cent. Sunflower lecithin emulsifies the vegan bars, soy lecithin the Dubai one, and the allergen line on each pack is the one to read.

MCT oil appears in the composition of the six vegan bars and not in the Dubai bar. In Great Britain it carries no authorised claim, so it belongs on the ingredient list and nowhere else.

Price follows the format. An 80 g bar holds three servings at £3.99, which is £1.33 a serving, the 130 g Dubai bar holds five at £11.90, and the ten piece set brings a bar down to £3.59 and a serving to £1.20.

Where can you find keto chocolate in the UK?

British supermarkets such as Tesco carry high cocoa dark chocolate rather than bars formulated for a ketogenic diet. Low carb chocolate bars in the UK with a carbohydrate figure printed per serving come from specialist ranges ordered online.

Amazon and the health food chains list keto chocolate from several brands at once. The figure worth comparing is carbohydrate per serving, together with the serving size it refers to, rather than the wording on the front of the pack.

If you take the supermarket route, the dark chocolate aisle is the place to look, from 85 per cent cocoa upwards, and the square rather than the row is the portion.

Order any bar on this page and it ships across the United Kingdom, £3.99 for an 80 g bar and £35.90 for the ten piece set. Pick the set if you want to taste the flavours side by side before settling on one.

Frequently asked questions

What chocolate can I eat on keto?

Dark chocolate from 85 per cent cocoa upwards. Unsweetened cocoa works too, as do bars reformulated with fibre and sweeteners in place of sugar. In every case the thing to count is the carbohydrate figure on the pack and the serving size it is printed for.

What chocolate is the lowest in carbs?

Magic Pecans and Crunchy Almond, 2.2 g each. That is 2.2 g per 26 g serving, or 8.4 g and 8.6 g of carbohydrate per 100 g, against 28.3 g per 100 g in the Dubai bar at the other end of this page. Classic Dark comes next at 2.5 g per 26 g serving.

How do I satisfy my sweet tooth on keto?

Take one portioned serving, not an open bar. A 26 g serving of chocolate here declares 2.2 g to 4.3 g of carbohydrate and 143 kcal to 156 kcal, and an 80 g bar is scored into three of them, so the portion is decided before you start.

Is chocolate keto friendly?

Ordinary chocolate is not, keto chocolate can be. Sugar is the first or second ingredient in a standard bar, which puts the carbohydrate figure far above a ketogenic budget. A bar built on cocoa, fibre and sweeteners reaches 2.2 g to 7.4 g per serving instead.

Is keto chocolate the same as sugar free chocolate?

No, the two labels answer different questions. Sugar free describes the sweetener, keto describes the carbohydrate figure. A sugar free bar sweetened with maltitol can still be high in carbohydrate, because polyols count towards that line in Great Britain.

Is keto chocolate gluten free?

Six vegan bars yes, the Dubai bar no. Its kadayif strands are made from wheat flour, which puts wheat in the ingredient list and gluten in the allergen line. The other six are built on cocoa, fibre, sweeteners, nuts and lecithin, with no cereal ingredient in the list.

Is there vegan keto chocolate?

Six of the bars here are vegan. Classic Dark, Magic Pecans, Crunchy Almond, Sunshine Orange, Wild Raspberry and Caramelised Hazelnut are built on cocoa mass, cocoa butter and sunflower lecithin with no milk, and the ten piece set is made of them. The Dubai bar contains whole milk powder.

Is there such a thing as carb free chocolate?

No chocolate is carbohydrate free. The lowest figure on this page is 2.2 g per 26 g serving, or 8.4 g per 100 g. Cocoa mass carries carbohydrate of its own and polyols count towards the same line in Great Britain, so a bar sold as zero carb is either rounding down or counting by another convention.

How much keto chocolate can you eat in a day?

A single 26 g serving, three per bar. That serving gives 143 kcal to 156 kcal and 2.2 g to 4.3 g of carbohydrate in the vegan bars, and 135 kcal with 7.4 g of carbohydrate in the Dubai bar, which is the portion each pack is divided into.