Is Lily's Chocolate Ketogenic Friendly?

At the time of writing this post, I’ve been on the ketogenic diet for over five years and logged over 250 blood ketone tests in an effort to estimate the effects of food and ingredients on my ketosis, including those in Lily's chocolate bars.

Chocolate is a keto favorite and Lily's is a popular choice these days, but is it as keto friendly as people think? In this post I'll evaluate Lily's chocolate, give them keto friendly grades, and see how they stack up to other low carb treats!

Lily's-Chocolate.png

Savage Fuel Keto Friendly Grades:

  • A: Completely compatible, positive or no impact on ketosis.

  • B: Highly compatible, but don't go too crazy.

  • C: Moderately compatible, be mindful and limit intelligently.

  • D: Barely compatible, detrimental to ketosis and not recommended.

  • F: Not compatible, overdo it just a little and kiss your ketosis goodbye.

Keto Friendly Grading Factors:

Percent-of-Total-Calories-from-Net-Carbs-CURRENT.png
  • Percent of Total Calories from Net Carbohydrates: Since servings sizes often vary significantly, this is the most consistent metric of keto-friendliness.

  • Net Carbs per Serving: What is a serving size and how many carbs are in it?

  • Glycemic and Insulin Index of Ingredients: Not all carbohydrates and protein have the same effect on our blood sugar and insulin levels.

  • Hidden Carbs: Hidden carbohydrates are based on the caloric values and glycemic indexes of ingredients sometimes classified as fibers or sugar alcohols.

  • Nutritional Density: Foods that are higher in percent of total calories from net carbs but are also high in nutrition per calorie can still be worth eating like broccoli.

  • Easy to Overeat: Some foods are difficult not to overeat and require extra willpower to avoid overindulging which is an important factor to consider.

Lily's Chocolate Keto Friendly Grades:

Overall factors: Adding 1g of hidden carbs to the chocolate that has Dextrin fiber in it (factored into grades, but not added to calories from net carb percentages). Dextrin is a "fiber" made from starch (usually corn or wheat) with an unknown glycemic index. All chocolates are low nutritional density and easy to overeat.

  • Crispy Rice Dark: F-
    +1g Hidden Carbs (Dextrin)
    7g Net carbs per 160 calorie 40g half bar
    18% of calories from net carbs (Red)
    <1g Sugar

  • Salted Almond & Milk: D+
    +1g Hidden Carbs (Dextrin)
    4g Net carbs per 170 calorie 40g half bar
    9% of calories from net carbs (Orange)
    1g Sugar

  • Sour Cherry Double Chocolate Crunch: D-
    +1g Hidden Carbs (Dextrin)
    3g Net carbs per 110 calorie 28g bar
    11% of calories from net carbs (Orange)
    <1g Sugar

  • Blood Orange 70% Dark: D+
    4g Net carbs per 170 calorie 40g half bar
    9% of calories from net carbs (Orange)
    <1g Sugar

  • Baking Bars: F-
    2g Net carbs per 50 calorie 14g piece
    16% of calories from net carbs (Red)
    <1g Sugar

  • Original Dark: D
    +1g Hidden Carbs (Dextrin)
    4g Net carbs per 160 calorie 40g half bar
    10% of calories from net carbs (Orange)
    <1g Sugar

  • Almond Dark: D+
    +1g Hidden Carbs (Dextrin)
    4g Net carbs per 170 calorie 40g half bar
    9% of calories from net carbs (Orange)
    <1g Sugar

  • Caramelized & Salted Milk: C-
    +1g Hidden Carbs (Dextrin)
    4g Net carbs per 170 calorie 40g half bar
    8% of calories from net carbs (Yellow)
    1g Sugar

  • Extra Dark 70%: D+
    4g Net carbs per 170 calorie 40g half bar
    9% of calories from net carbs (Orange)
    <1g Sugar

  • Salted Almond 70% Dark: C
    3g Net carbs per 170 calorie 40g half bar
    7% of calories from net carbs (Yellow)
    <1g Sugar

  • Extremely Dark 85% Bar: C-
    4g Net carbs per 190 calorie 40g half bar
    8% of calories from net carbs (Yellow)
    <1g Sugar

  • Coconut Dark: D+
    +1g Hidden Carbs (Dextrin)
    4g Net carbs per 170 calorie 40g half bar
    9% of calories from net carbs (Orange)
    <1g Sugar

  • Creamy Milk: C-
    +1g Hidden Carbs (Dextrin)
    3g Net carbs per 160 calorie 40g half bar
    8% of calories from net carbs (Yellow)
    1g Sugar

  • Double Chocolate Crunch: D-
    +1g Hidden Carbs (Dextrin)
    3g Net carbs per 110 calorie 28g bar
    11% of calories from net carbs (Orange)
    <1g Sugar

  • Sea Salt 70% Dark: D+
    4g Net carbs per 170 calorie 40g half bar
    9% of calories from net carbs (Orange)
    <1g Sugar

  • Baking Chips: F-
    2g Net carbs per 50 calorie 60 chips
    16% of calories from net carbs (Red)
    0g Sugar

Lily's Chocolate Keto Friendly Conclusion:

 
Lilys-vs-ChocoPerfection.png
 
 

Lily's Chocolate vs ChocoPerfection

Percent of Total Calories from Net Carbs
 

Lily's chocolate is relatively low carb when compared to average store-bought chocolate, but it’s just too high in carbs to consider keto friendly. I also take issue with them putting Dextrin in nearly every bar. Luckily for us there is a delicious, ultra-keto friendly, and Dextrin free chocolate, ChocoPerfection that has less than half the net carbs of Lily’s and is my personal favorite chocolate and go to super low carb dessert.

I usually recommend getting a variety pack and a pack of the dark chocolate so you can try all their flavors and still have more of the dark which you’re going to like anyways. They have free shipping in the United States too which is sweet. Also check out the Keto Shop for more expertly curated and guaranteed keto friendly sweet treats, savory snacks, and more!

If you have any other burning keto diet questions you’d like to get comprehensive expert answers to, check out the Ask an Expert service! Starting a new job on Monday and want to know where the best keto friendly food spots are nearby? Or maybe your family likes to go to the Olive Garden on Sundays and you want to know what you can order on their menu? Whatever your question, get a rock-solid answer in your inbox within 24 hours!

Get a Savage Fuel Exclusive Fat is your Friend Mug!

Note: This post contains affiliate links that make me a small percentage of the sales at no cost to you. This is currently the best way for me to keep Savage Fuel sustainable and work towards developing and producing original ketogenic products that I wish existed.

Disclaimer: I am not a doctor. Please consult a medical professional before making any medical decisions. These are my personal opinions based on years of practicing the ketogenic diet.