Dark chocolate (85%+)
Rated by 11 diets
Diet Ratings
Per 1oz (28g) of 85% dark chocolate: ~3g net carbs, 15g fat, 3g protein. High cocoa content minimizes sugar. Excellent fat-to-carb ratio. Portion control recommended due to caloric density.
High-percentage dark chocolate typically contains only cocoa, sugar, and cocoa butter—all plant-based. Lower percentages may contain dairy. Verify no milk ingredients.
Cacao is a whole food not available to Paleolithic humans, but high-percentage dark chocolate contains minimal refined sugar and processing. Acceptable in moderation for many paleo practitioners.
iStrict paleo followers (Cordain) may exclude all chocolate as non-Paleolithic. Modern paleo practitioners (Sisson, Wolf) generally accept dark chocolate 85%+ in small quantities.
High cocoa content provides polyphenols and antioxidants with minimal added sugar. Mediterranean tradition includes moderate chocolate consumption. 85%+ cocoa ensures low sugar and high nutritional value.
Cacao is a plant product. High cocoa percentage does not change its plant origin. Incompatible with carnivore diet despite low carbohydrate content.
High-percentage dark chocolate contains cocoa (allowed) but typically includes added sugar. Some compliant versions exist with no added sugar, but most commercial options violate the no added sugar rule.
iMelissa Urban's official Whole30 excludes added sugar strictly. While some brands make sugar-free dark chocolate, the majority of 85%+ dark chocolate still contains added sugar and should be avoided. Community debate centers on whether small amounts of naturally-occurring cocoa solids justify consumption.
Dark chocolate at 85%+ cocoa is low-FODMAP per Monash testing. High cocoa content means lower sugar and minimal lactose. Standard serving (30g) is well within low-FODMAP limits.
High cocoa content provides flavonoids with cardiovascular benefits. Moderate in saturated fat (cocoa butter). Low sodium. However, calorie-dense and portion control essential. DASH allows small amounts of dark chocolate as occasional treat. Fits within DASH if limited to 1 oz (28g) per day.
High-cocoa dark chocolate provides polyphenols (anti-inflammatory), minimal sugar, and healthy monounsaturated fats. 85%+ cocoa has low glycemic impact. Excellent Zone building block when portioned correctly (small amounts as fat/flavor component).
High-cocoa dark chocolate is rich in polyphenols, flavonoids, and antioxidants with strong anti-inflammatory properties. 85%+ cocoa minimizes added sugars. Supported by Dr. Weil and extensive research.
High in antioxidants and lower sugar than milk chocolate, but still calorie-dense and high fat. Small portions (1-2 squares) can satisfy cravings without excess. Portion control is essential; easy to trigger nausea if eaten too quickly or in larger amounts.
Controversy Index
Score range: 3–8/10. Higher controversy = more disagreement between diets.