Carbs in Dark Chocolate: Everything You Need to Know (2024)

FAQs

Carbs in Dark Chocolate: Everything You Need to Know? ›

Calories: Approximately 580 kcal per 100g, which provides the body with energy. Total Fat: About 43g per 100g, mainly from cocoa butter, which contains a mix of monounsaturated fats and saturated fats. Carbohydrates: Roughly 46g per 100g, acting as a primary energy source for our body.

The carbohydrate content in dark chocolate, similar to sugar content, varies greatly depending on the percentage of cocoa solids it contains and the specific brand. A 100g bar of dark chocolate with 70-85% cocoa can contain approximately 30-45 grams of total carbohydrates, of which around 20-30 grams are sugars.

Enjoy Dark Chocolate While Eating Carb-Conscious

While you may have to cut back on desserts and treats high in carbs and sugar, you can still enjoy dark chocolate and baked goods made with pure cacao.

If you're lucky enough to find dark chocolate that contains 100% cocoa solids, that's great for your keto diet because it means that around four squares of this chocolate will result in only 2 grams of carbs being introduced into your diet.

Yes, in fact, this snack could lower your diabetes risk according to Endocrine Abstracts. Daily consumption of dark chocolate is associated with positive effects on insulin sensitivity and blood sugar — two key factors in developing diabetes.

Carb content of dark chocolate

Depending on the brand, 1 ounce (28 grams) of 70–85% dark chocolate contains up to 13 grams of carbs and 3 grams of fiber, which means it has about 10 grams of net carbs ( 8 ).

What is the daily recommended amount of dark chocolate? The recommended “dose” is approximately 1 to 2 ounces or 30-60g, experts say. Indulge in anything more than that, and you may be consuming too many calories. A 1.45-ounce (41 gram) Hershey's Special Dark Chocolate Bar has 190 calories.

As far as how many carbohydrates to eat, Pratt says 100 to 150 grams of carbohydrates is safe for most people who are trying to lose weight. It may be better for some people to eat carbs consistently throughout the day. “You can also break it up evenly with 40 to 50 grams of carbs per meal,” she says.

Specifically, you should aim for dark chocolate that contains a high percentage of cocoa solids - ideally above 70%. This is because high cocoa-content dark chocolate tends to have less sugar and lower carbohydrate content, which aligns with the low-carb requirements of a keto diet.

How many squares of dark chocolate can I eat per day? ›

According to health experts, consuming around 30-60 grams of dark chocolate per day is a healthy amount for most people. That's about two to four small squares of your favourite chocolate bar. Now, don't go overboard and think that just because it's "dark chocolate", you can scoff down a whole block guilt-free.

Eating dark chocolate and cocoa alone didn't appear to have a major effect on heart health, she said. “Chocolate doesn't increase cholesterol levels, but it doesn't decrease cholesterol levels either.”

Dark chocolate is packed full of important minerals, including iron, magnesium, zinc, copper and phosphorus. In your body, these minerals are used to support factors such as immunity (zinc), can help keep your bones and teeth healthy (phosphorus), and contribute to better sleep quality (magnesium).

If your cheat day is literally all day long at every meal of the day, then yes it will likely kick you out of ketosis. If you eat a piece of rich chocolate cake early in the day and exercise later that day, you might be able to dodge the consequences.

It's unlikely that a small piece of chocolate will kick you out of ketosis; however, this depends on the amount you eat. Chocolate with a high sugar content will significantly impact your blood sugar levels and insulin response, potentially affecting your ketosis.

Peanut butter can definitely be part of a keto diet, but it's best to stick to plain options that are free of extra flavors and sweeteners. Almond butter is a good choice, too, and it's slightly lower in carbs. Additionally, you should be mindful of your portion size if you're trying to lose weight.

Dark chocolate has been shown to have various health benefits, and IQS say there's nothing wrong with good quality cacao when you're trying to reduce your sugar intake. There's just over a teaspoon of sugar in 100g of 85 per cent dark chocolate, and as it's so rich you won't want to eat too much anyway.

What is the daily recommended amount of dark chocolate? The recommended “dose” is approximately 1 to 2 ounces or 30-60g, experts say. Indulge in anything more than that, and you may be consuming too many calories. A 1.45-ounce (41 gram) Hershey's Special Dark Chocolate Bar has 190 calories.

To get the most “health benefit,” select dark chocolate (70-80% cocoa) with the least amount of added sugar. “I think a key to long-term success with a healthy diet is to indulge on occasion – whether it's a small dessert or a great piece of dark chocolate,” says registered dietitian Haley Dockrey.

Lindt 90% Cacao Supreme Dark Chocolate (3 squares) contains 4g total carbs, 2g net carbs, 17g fat, 3g protein, and 170 calories.