How much dark chocolate can I eat on keto?

For 85%+ cocoa dark chocolate, one ounce (about one square from most bars) is a reasonable serving at roughly 5-6g net carbs. That's a real portion of a 20-30g daily budget, so you'll want to account for it alongside everything else you're eating that day. Two ounces of 85% dark chocolate would put you at 10-12g net carbs just from chocolate - doable if the rest of your meals are very low carb, but tight. Use the keto calculator to see how much room you have in your daily targets.

Is 70% dark chocolate OK for keto?

It's borderline. One ounce of 70% dark chocolate has about 10g net carbs, which is a third to half of most people's daily carb budget on keto. It's technically possible to fit a small piece into your macros, but it doesn't leave much room for the vegetables, nuts, and other foods that round out a balanced keto day. If you can find 85% or higher, you get the chocolate fix for roughly half the carb cost.

What is the best dark chocolate for keto?

Look for bars that are 85% cocoa or higher, with cocoa mass or cocoa liquor listed as the first ingredient and sugar as far down the ingredient list as possible. The shorter the ingredient list, the better - cocoa mass, cocoa butter, sugar, and maybe vanilla is all you need. For an even lower carb option, some brands make bars sweetened with erythritol or stevia instead of sugar, which can bring net carbs down to 2-3g per serving. Avoid bars with maltitol, which still causes a moderate glycemic response despite being marketed as sugar-free. For more details on which sweeteners work, check out the best and worst keto sweeteners guide.

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Is Dark Chocolate Keto? It Depends on the Percentage

August 2, 2026 by Craig Clarke Leave a Comment

Yes, dark chocolate can be keto - but the cocoa percentage matters a lot. An ounce of 85%+ cocoa dark chocolate has roughly 5-6 grams of net carbs, which fits within a 20-30g daily budget if you plan for it. Drop down to 70% cocoa and you're looking at about 10g net carbs per ounce - still possible, but much tighter.As someone who lives this every day, I can tell you that dark chocolate is one of those foods I always keep in the pantry. A single square of 85% or 90% cocoa after dinner scratches ...

August 2, 2026
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Slow-Cooker Mocha Pudding Cake

January 19, 2017 by Laura Barajas 31 Comments

This Slow-Cooker Mocha Pudding Cake is a cross between a rich chocolate soufflé and a gooey pudding. This keto cake has a moist and velvety texture and a dark chocolate flavor. Tones of coffee flavor enhance the deep chocolate notes and give this dessert a delicious mocha finish. Even though this dessert is made from scratch, it’s quick to get in the slow-cooker. Don’t like the taste of coffee? Don’t worry, this recipe is easy to adjust to your personal tastes. Scoop this cake straight out of ...

January 19, 2017
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Keto Slow Cooking Made Easy

Come home to the smell and taste of the easiest and most delicious keto recipes! Keto Slow Cooking Made Easy GET THE RECIPES NOW 40MouthwateringRecipes 52Jam PackedPages Here is a glimpse of what’s inside… A slow cooker is a wonderful tool for making easy and time-saving meals, and keto is no different. In this cookbook, discover healthy tastes you’ll fall in love with. Start Slow Cooking NOW 40 Fantastic Recipes Packed full of incredible every-day ...

Is Hummus Keto? It Depends on How Much You Eat

August 23, 2026 by Craig Clarke 2 Comments

In small amounts, yes - hummus can work on keto. A standard 2-tablespoon serving of classic hummus has roughly 2-4 grams of net carbs, which is a manageable dip-sized portion on a 20-30g daily budget. The problem is that hummus is made from chickpeas, and chickpeas are one of those foods where the carbs sneak up on you fast once you go beyond a couple of spoonfuls.After developing 1,000+ keto recipes, I've learned that the "is it keto?" question almost always comes down to portion size. And ...

August 23, 2026
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Jessie Is Down 50 lbs and Crushed Her Goals

October 22, 2022 by Craig Clarke Leave a Comment

I’ve struggled with my weight my whole life, but I was my biggest (over 200lbs) after having my three amazing boys (singleton and twins). I started Keto for a few months to get ready for a wedding last year and I felt amazing. I had lost 20lbs, but my old eating habits came back. Along with my old eating habits, the depression came back too. I finally dug myself out of the hole I was in and started keto back up for the New Year. I crushed my goals, ran a handful of 5ks, competed in a tough ...

October 22, 2022
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The Best Low-Carb and Keto Fruits (and Which to Avoid)

June 22, 2017 by Craig Clarke 14 Comments

Can you eat fruit on a ketogenic diet? In short, it’s best to avoid most fruits except for berries, avocados, olives, and tomatoes, which you can eat in moderation. Below, we’ll take a closer look at some of the best keto fruits you can eat on a low carb diet and what you should avoid. When people switch to a ketogenic diet, fruit can be an area of confusion. Fruit has been marketed as healthy for many years and generally has a positive stigma behind it. On the ketogenic diet, however, ...

June 22, 2017
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Dennis Lost 125 Lbs in a Year on Keto

September 16, 2026 by Craig Clarke Leave a Comment

I was never overweight until my late teen years, when I started working in fast food. I had always been physically fit and active growing up. I hit my highest weight of 285 lbs in November 2018. I started the ketogenic lifestyle that month. I, as with any diet, was skeptical. If all diets worked there would be no chubby people... lol. I did my research and used the Ruled.me keto calculator to get started. I continued to use this tool throughout my weight loss journey, adjusting my macros as I ...

September 16, 2026
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Foods to Avoid on a Ketogenic Diet: What is Keto-friendly?

October 14, 2018 by Craig Clarke 4 Comments

“Is this keto-friendly?” “Can I eat this on keto?” Questions like these are asked on keto diet forums and Facebook groups multiple times a day without a definitive answer. The line between what we should eat and avoid to sustain ketosis gets blurred after we cut out the obvious high-carb foods. To truly figure out what is keto-friendly and what we shouldn’t eat on keto, we must have: (1) a general understanding of foods that are keto-friendly and foods that will almost always kick us ...

October 14, 2018
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What Is the Best Triglyceride Lowering Diet?

October 11, 2017 by Craig Clarke 2 Comments

You (or a loved one) probably have high triglycerides. This sounds like the beginning of a drug commercial, but it’s true. Over 30% of the adult United States population has triglyceride levels that are equal to or above 150 mg/dL. In other words, about 1 in every 3 people has above normal triglyceride levels. So, what does this mean exactly? What should you do if your doctor says that you have “high triglycerides”? Let’s take a closer look at these crucial questions and help you find ...

October 11, 2017
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Eating Keto on a Budget

January 9, 2014 by Craig Clarke 107 Comments

Keto dieting doesn’t have to be expensive. In fact, it is possible to cut out all those cheap processed foods and replace them with healthy, keto-friendly options without seeing a substantial increase in your food expenses. Although you won’t be able to beat the prices on cookies, cakes, chips, noodles, rice, and beans with keto foods, you can still eat keto on a budget for just around $2 per meal. All you have to do is implement a few of these budgeting techniques and strategies: Follow ...

January 9, 2014
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