In this article
Editorial update: September 29, 2026. Text prepared with AI assistance from the sources listed. No independent clinical review. General information, not an individual meal plan.
Short answer
Only very dark chocolate. The keto lists summarized by the Harvard Nutrition Source allow cocoa powder and dark chocolate with 90% or more cocoa solids; added sugars are out. Milk chocolate has 59.6 g of carbohydrate per 100 g, according to TACO.
How many carbs are in each type of chocolate?
| Food | Total carbohydrate (g) | Fiber (g) |
|---|---|---|
| Milk chocolate | 59.6 | 2.2 |
| Semisweet chocolate | 62.4 | 4.9 |
| Milk chocolate with Brazil nuts | 55.4 | 2.5 |
| Diet milk chocolate | 56.3 | 2.8 |
| Chocolate drink mix (powder) | 91.2 | 3.9 |
What about “diet” chocolate?
In TACO, diet milk chocolate has 56.3 g of carbohydrate per 100 g, almost the same as regular milk chocolate (59.6 g). “Diet” on the label doesn’t mean low-carb: check the nutrition facts.
What about 70% dark chocolate?
Even dark chocolate with 70% to 85% cocoa has 45.9 g of carbohydrate per 100 g, including 24.0 g of sugars, according to the U.S. Department of Agriculture (USDA). Neither TACO nor the USDA’s SR Legacy database lists 90% chocolate; for that one, go by the number on the label, with the carbs per serving.
If you have diabetes, take medication, or are pregnant or breastfeeding, talk to a doctor before changing your diet. The food list has other options. For precautions before you start, see ketogenic diet risks and precautions.
Sources
- Harvard T.H. Chan School of Public Health, The Nutrition Source: Diet Review: Ketogenic Diet for Weight Loss
- TACO – Tabela Brasileira de Composição de Alimentos, 4ª edição revisada e ampliada (NEPA/Unicamp)
- U.S. Department of Agriculture (USDA), FoodData Central, SR Legacy
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