Swaps / chocolate
The best keto substitutes for chocolate
An ounce of milk chocolate has about 15.6 grams of net carbs. Darker chocolate and sugar-free bars let you keep chocolate in your week.
Milk chocolate: 15.6 g netSugar-free chocolate: 0 g net
4 swaps that work
0185% dark chocolate3.9 g net · 1 oz (28 g)
- Best for
- A square after dinner
- How
- Rich enough that one or two squares satisfy.
02Sugar-free chocolate0 g net · 1 tsp (4 g)
- Best for
- Baking and snacking
- How
- Look for bars and chips sweetened with erythritol, stevia, monk fruit or allulose.
- Watch for
- Many sugar-free chocolates use maltitol, which counts about half and can upset your stomach.
0370% dark chocolate9.8 g net · 1 oz (28 g)
- Best for
- When 85% is too bitter
- How
- Higher in carbs; keep it to a square.
04Homemade fat bombs
- Best for
- Make-ahead treats
- How
- Melt cocoa butter or coconut oil with nut butter and sweetener and freeze in molds.
Tips from the kitchen
- Unsweetened cocoa powder is the base of most keto chocolate desserts.
Net carbs per serving
From our food database. Serving sizes differ, so they are listed.
Recipes that use these swaps
Quick answers
What is the best keto substitute for chocolate?
It depends on the dish. 85% dark chocolate is best for a square after dinner; Sugar-free chocolate is best for baking and snacking; 70% dark chocolate is best for when 85% is too bitter.
How many carbs does the swap save?
A serving of milk chocolate (1 oz (28 g)) has about 15.6 g of net carbs. Sugar-free chocolate (1 tsp (4 g)) has about 0 g.
Is milk chocolate keto?
Not keto-friendly. A candy bar full of sugar.
Every swap, already made
The 28-Day Plan builds these swaps into four weeks of meals, with every macro counted and one grocery list a week.
Keto for real life
Every occasion
From black tie to the gas station: airports, road trips, game day, first dates and the office party.
Explore →22 cuisinesDining out
What to order, what to skip and exactly what to say, from sushi to the sports bar.
Explore →85 drinksThe bar
Carbs in every cocktail, wine and beer, and how to order each one lower-carb.
Explore →54 ingredientsHidden carbs
Maltodextrin, IMO, maltitol, “tapioca fiber”: what each label word means and how to count it.
Explore →