Stop me if you’ve heard this one before: “Eat a small piece of chocolate after dinner for a sweet treat!”
Pretty sound advice (if you can stop at just one tiny piece)—but maybe not for keto dieters, who can’t have a standard Hershey’s bar (one contains 25 grams of carbs; basically a keto torpedo).
The good news: You can still have chocolate on the keto diet…you just need to be extra careful about which bars you’re choosing (they’ve gotta be no- or low-sugar and low-carb). If you can also find a bar that’s higher in protein and healthy fat (a.k.a., the unsaturated kind), that’s a welcome perk, says Beth Warren, R.D., founder of Beth Warren Nutrition and author of Secrets of a Kosher Girl.
Other things you want to watch out for in these keto-friendly bars: too much alternative sweetener (like xylitol or erythritol) or MCT oil, says Kristen Mancinelli, R.D.N., author of Jump Start Ketosis. Too much all at once, and you could risk significant stomach issues (hello, cramping and diarrhea). Chocolate’s important, but it’s not that important, amiright?
If you’ve got a chocolate craving, here are a few bars to grab (and keep on hand for future hankerings).
These bars have zero grams of sugar, 14 grams of fiber, and just two net carbs per bar, making them pretty awesome for getting your keto chocolate fix.
Per serving (1 bar): 197 calories, 18 g fat (11 g sat), 0 mg sodium, 24 g carbs, 14 g fiber, 8 g erythritol, 0 g sugar, 1 g protein.
This bar—which is designed for keto followers—has no added sugar and is sweetened with stevia. This one’s also got MCT oil, which gives the bar an extra kick of fat.
Per serving (1 ounce): 13 g fat, 2 g net carbs, 0 g sugar, 10% MCT
Bulletproof, the company that brings you that buttery coffee keto fans love, also has chocolate bars. Yesss! While the bar does have 22 grams carbs, it only has 10 grams of net carbs, which means it’s still keto-friendly.
Per serving (1 bar): 34o calories, 26 g fat (16 g sat), 15 mg sodium, 22 g carbs, 6 g dietary fiber, 9 g xylitol, 0 g sugar, 6 g protein.
While you need to special order a lot of other keto-friendly chocolate bars, you can usually find this one at your local candy shop. Oh! And it has three grams of sugar and 12 grams of carbs per serving, which won’t kill your keto diet.
Per serving (4 squares): 240 calories, 22 g fat (13 g sat), 10 mg sodium, 12 g carbs, 5 g fiber, 3 g sugar, 4 g protein.
This chocolate is fair trade and made with organic cacao, so you can feel pretty darn good about yourself while you’re snacking on it. It has some sugar (six grams) but isn’t terrible in the carb department at 11 grams per serving.
Per serving (5 sections): 250 calories, 22 g fat (13 g sat), 0 mg sodium, 11 g carbs, 5 g fiber, 6 g sugar, 3 g protein.
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