I do love me some dark chocolate. Naturally, when I ran into these barkTHINS while visiting my local store, they looked so good, but I wondered if could snack on barkTHINS while on a keto.
Unfortunately, barkTHINS have too many carbohydrates to be recommended ok for those following a keto diet. A 1.1-ounce serving of barkTHINS has between 12 and 17 grams of net carbs, depending on the flavor. There are much better choices similar to barkTHINS that are keto-friendly.
In this article, I'll address why it may be possible to include bark THINS while on keto, why you shouldn't, dark chocolate on a ketogenic diet, and some better alternatives you may want to consider.
Can I Eat BarkTHINS On Keto?
Due to barkTHINS having a significant number of carbs per serving, it's not recommended as a snack for those following a low-carb keto diet. A small 1.1 oz. serving already contains 12 to 17 grams of net carbohydrates, too high for most individuals looking to establish and maintain ketosis.
While it's not generally recommended that you eat barkTHINS snacking chocolate while on keto, it doesn't mean that you can't eat it while still being keto and losing weight.
There are no particular foods that will automatically kick you out of ketosis by eating them; more so, it's the quantity you choose to eat that will allow you to get and maintain sufficient ketones. Meaning, it's the total carbohydrates throughout the day that matters most for keto.
You may think of your carbohydrates as a budget you can spend each day. While you could potentially fit in a serving of barkTHINS snacking chocolate, it may not be worth using up 12 to 17 grams of your carbs on a single serving, although you could if you budget them in.
Once in a while, it may be worth it to use carbs on treats, but most of the time, it should be spent on nutritious micronutrient dense foods like vegetables. Why vegetables? Overall, they will be better for your health and provide you satiety, both important for those attempting to lose weight.
How Many Carbs Are In BarkTHINS?
Depending on the flavor variety of barkTHINS will determine how many carbs there are per serving. In general, barkTHINS contains between 15 and 19 total carbohydrates and 12 to 17 net carbohydrates per 1.1-ounce serving.
Below is a list of the flavors and amount of net carbs per 1.1 oz. (31g)
- Almond & Sea Salt: 12g
- Pretzel & Sea Salt: 17g
- Coconut & Almond: 13g
- Pumpkin Seed & Sea Salt: 12g
- Peanut & Sea Salt: 13g
- Mint: 17g
- Blueberry & Quinoa: 16g
As you may see above, almond and pumpkin have the lowest number with 12 grams, while pretzel and mint have the most with 17 grams.
Of course, you could also eat half of the serving size and only get half the carbs listed. However, I don't think I could only eat a small nibble, but if you can, more power to you.
As with any foods on keto, the poison is in the “dose.” When I say dose, I'm referring to the amount you eat. No food or foods will inherently knock you out of ketosis, even pure cane sugar.
As for myself, I'm one of those all or nothing types, or what we call an abstainer. I'd rather not eat something then eat only a small piece of it.
BarkTHINS Nutrition Facts And Ingredients
If you're wondering what goes into these delicious little snacking chocolates, here's what you need to know. The carb count is listed above for those who are interested and skipped the section.
Almond With Sea Salt
Ingredients: Dark Chocolate, Almonds, Sunflower Oil, Sea Salt
Calories and Macros
- 160 Calories
- Fat: 12 grams
- Protein: 3 grams
Pretzel With Sea Salt
Ingredients: Dark Chocolate, Wheat Flour, Salt, Soybean Oil, Sea Salt, Malt
Calories and Macros
- 150 Calories
- Fat: 9 grams
- Protein: 2 grams
Coconut And Almonds
Ingredients: Dark Chocolate, Almonds, Coconut, Sugar, Rice Syrup, Sea Salt
Calories and Macros
- 160 Calories
- Fat: 12 grams
- Protein: 2 grams
Pumpkin
Ingredients: Dark Chocolate, Pumpkin Seeds, Sea Salt
Calories and Macros
- 160 Calories
- Fat: 12 grams
- Protein: 4 grams
Peanut
Ingredients: Dark Chocolate, Peanuts, Sea Salt
Calories and Macros
- 160 Calories
- Fat: 12 grams
- Protein: 3 grams
Mint
Ingredients: Dark Chocolate, Rice Syrup, Sugar, Coconut Oil, Oil Of Peppermint, Lecithin
Calories and Macros
- 140 Calories
- Fat: 8 grams
- Protein: 2 grams
Blueberry And Quinoa Crunch
Ingredients: Dark Chocolate, Sugar, Dried Blueberries, Quinoa, Agave, Sea Salt, Sunflower Oil, Salt, Rice Syrup
Calories and Macros
- 140 Calories
- Fat: 8 grams
- Protein: 2 grams
Can I Eat Chocolate On Keto?
Chocolate, depending on the source, may be enjoyed by those who follow a keto diet. However, many chocolate bars and candies include plenty of added sugars, so it's best to look at the nutrition facts. In general, the darker the chocolate percentage, the fewer carbohydrates it will contain.
The chocolate itself and cocoa powder are relatively low in carbohydrates. It's when companies turn these products into bars and candies that sugars are added, making them not keto-friendly.
Always refer to the back of the product in question and check the nutrition facts to read both the ingredients and macros, specifically the net carbs, to ensure it's low-carb.
Later on, I'll list some of my favorite keto-friendly chocolate brands, so stay tuned.
Is Dark Chocolate Allowed On A Ketogenic Diet?
Dark chocolate is allowed while following a keto diet, but it's best to stick with percentages higher than 85% for the fewest carbs. There are also specialty brands that make dark chocolate bars with no added sugars and use substitutes like stevia.
When it comes to chocolate, the higher the percentage will mean fewer sugars are typically added. Chocolate is considered “dark,” usually at any percentage above 55 percent. However, even 55 percent dark chocolate will contain considerable sugars, too much for those on keto.
Most dark chocolate lovers enjoy 70 percent and above. I like to go with 85 or 90 percent, but it may be too bitter for some individuals.
Below is an example of three Lindt Brand Dark Chocolate pieces, 70%, 85%, and 90%. Three pieces is the standard serving size on the nutrition label. Of course, if you want to eat only one or two pieces, you can easily divide the total to get net carbs per piece.
For reference, an entire bar is 3.5 servings.
Does Dark Chocolate Have Carbs?
Dark chocolate has carbohydrates, but the higher the chocolate percentage, the fewer net carbs, and the higher fat and dietary fiber. The rest of the carbohydrates will come from the sugars added, with a lower percentage of chocolate containing more added sugar.
Depending on who you ask, chocolate can be considered either a fruit or a vegetable. Like many vegetables or fruits, it will contain carbohydrates and be a good source of dietary fiber.
However, unlike higher carbohydrate fruits like pineapples and bananas, chocolate is relatively low in net carbs. Net carbs are defined as the total carbohydrate amount minus any dietary fiber or sugar alcohols.
Health Benefits Of Chocolate
If you didn't need any more of an excuse to enjoy this food, it turns out that it may be beneficial for both body and mind.
Source of Antioxidants
Cocoa is loaded with antioxidants such as polyphenols, catechins, flavanols, and many others. Antioxidants are substances that have been shown to slow or prevent cell damage. 1
One study even shows that they contain more antioxidant activity than superfoods like blueberries and acai berries. 2
May Reduce Heart Disease Risk
In one research study, including 470 elderly men, cocoa reduced heart disease risk by as much as 50% over 15-years. 3
Raises Good Cholesterol
Those with high cholesterol levels saw an increase in HDL (good cholesterol) while also seeing a decrease in oxidized LDL (bad cholesterol).
May Improve Brain Function
One study showed that eating cocoa for five days improved blood flow to the brain. 4 Also, cocoa contains the stimulants theobromine and our great friend caffeine, which may help improve brain function in the short term. 5
Vitamins And Minerals
Aside from its antioxidant properties, raw chocolate is also an excellent source of magnesium, fiber, iron, B Vitamins, Vitamin E, and Vitamin D.
3 Keto-Friendly BarkTHINS Alternatives
There are plenty of low-carb keto snacks that you can enjoy as a treat while on keto. Different manufacturers make candy varieties that are sugar-free and keto-friendly for people living a low-carb lifestyle.
If you're not a fan of the bitter dark chocolate and wondering if there are low carb chocolate alternatives, you may be in luck. Here are a few low carb chocolates that can be substituted for barkTHINS snacking chocolate that won't break the carb bank.
- Lakanto Chocolate Bark
- Check the latest prices here.
- The Chocolate Trader Keto Bark
- Check the latest prices here.
Out of the three, my favorite is the ChocZero Almonds variety with two carbs per serving and 13 grams of fiber. The texture and flavor are way better than the others (in my opinion).
Wondering what other candy you can eat on keto? Give my article a read.
In Conclusion
If you're looking for a keto snack or treat low in carbs, barkTHINs may not be the best choice. It has too many carbs for such a small serving size, which may not be worth it to many dieters.
A better keto snack choice may be something like a dark chocolate bar with almonds above 80% or a keto-friendly alternative like ChocZero.
