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:

  • Net Carbs per Serving: How many carbs are in this thing?

  • Net Carbs per 100 calories: Since serving sizes often vary significantly, a net carb per 100 calorie ratio is a more consistent measure of keto-friendliness than net carbs per serving. Lower ratios are also an indicator of higher fat content because fat has more calories per gram than protein and carbohydrates.

  • Sugar: Sugars have a higher glycemic index and larger negative impact on ketosis than other carbohydrates.

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

  • Easy to Overeat: Some foods are easy to over-eat and require extra willpower to limit overeating which is an important factor to consider.

  • Nutritional Density: Foods that are relatively high in net carbs per 100 calories but are high in nutrition per calorie can still be worth eating like broccoli and cauliflower.

Net-Carbs-Per-100-Calories-Range-small.png

Lily's Chocolate Keto Friendly Grades:

Overall factors: Adding 1g of hidden carbs to the chocolate that has Dextrin fiber in it. Dextrin 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
    4.4 Net carbs per 100 calories (Red+)
    <1g Sugar

  • Salted Almond & Milk: F+
    +1g Hidden Carbs (Dextrin)
    5g Net carbs per 170 calorie 40g half bar
    3 Net carbs per 100 calories (Red)
    1g Sugar

  • Sour Cherry Double Chocolate Crunch: F
    +1g Hidden Carbs (Dextrin)
    4g Net carbs per 110 calorie 28g bar
    3.6 Net carbs per 100 calories (Red)
    <1g Sugar

  • Blood Orange 70% Dark: D
    4g Net carbs per 170 calorie 40g half bar
    2.4 Net carbs per 100 calories (Orange)
    <1g Sugar

  • Baking Bars: F-
    2g Net carbs per 50 calorie 14g piece
    4 Net carbs per 100 calories (Red+)
    <1g Sugar

  • Original Dark: C-
    +1g Hidden Carbs (Dextrin)
    3g Net carbs per 170 calorie 40g half bar
    1.8 Net carbs per 100 calories (Yellow)
    <1g Sugar

  • Almond Dark: D
    +1g Hidden Carbs (Dextrin)
    4g Net carbs per 170 calorie 40g half bar
    2.4 Net carbs per 100 calories (Orange)
    <1g Sugar

  • Caramelized & Salted Milk: D
    +1g Hidden Carbs (Dextrin)
    4g Net carbs per 170 calorie 40g half bar
    2.5 Net carbs per 100 calories (Orange)
    1g Sugar

  • Extra Dark 70%: D
    4g Net carbs per 170 calorie 40g half bar
    2.4 Net carbs per 100 calories (Orange)
    <1g Sugar

  • Salted Almond 70% Dark: C-
    3g Net carbs per 170 calorie 40g half bar
    1.8 Net carbs per 100 calories (Yellow)
    <1g Sugar

  • Coconut Dark: C-
    +1g Hidden Carbs (Dextrin)
    3g Net carbs per 170 calorie 40g half bar
    1.8 Net carbs per 100 calories (Yellow)
    <1g Sugar

  • Creamy Milk: D
    +1g Hidden Carbs (Dextrin)
    4g Net carbs per 160 calorie 40g half bar
    2.5 Net carbs per 100 calories (Orange)
    1g Sugar

  • Double Chocolate Crunch: F
    +1g Hidden Carbs (Dextrin)
    4g Net carbs per 110 calorie 28g bar
    3.6 Net carbs per 100 calories (Red)
    <1g Sugar

  • Sea Salt 70% Dark: D
    4g Net carbs per 170 calorie 40g half bar
    2.4 Net carbs per 100 calories (Orange)
    <1g Sugar

  • Baking Chips: F-
    3g Net carbs per 55 calorie 60 chips
    5.5 Net carbs per 100 calories (Red++)
    0g Sugar

Lily's Chocolate Keto Friendly Conclusion:

 
Lily's-vs-Treats.png
 

Lily's chocolate is relatively low carb chocolate compared to average store-bought chocolate, but it's not what I would call keto friendly. Le'ts compare Lily's Chocolate to some of the keto friendliest desserts out there:

 

Lily's Chocolate vs ChocoPerfection, Nui Cookies, and Keto Bars

 

Lily's chocolate has a lot going for it and it is relatively low carb chocolate but it's high enough in carbs for me to avoid it in most cases. If you see some at the store and you just really want some chocolate you can do a lot worse, but if you want to have chocolate on a more frequent basis like I do, there are better options like ChocoPerfection.

So in conclusion Lily's chocolate is relatively low carb compared with regular chocolate but not nearly as keto friendly as ChocoPerfectionNui cookiesKeto Bars, and F-Bomb pouches. My personal favorite is ChocoPerfection, it gets an A- keto friendly grade and an A+ in taste from me.

ChocoperfectionSmall.png

They have a lot of great flavors too, dark and dark mint are my favorites and Raspberry is the only flavor I don’t like. The dark mint with a handful of macadamia nuts tastes just like thin mint cookies. You get the classic mint chocolate flavor with the salty and crunchy macadamia nuts, it’s my favorite ultra low carb dessert.

If you’re interested in trying some I’d recommend getting the 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.

For more expertly curated and guaranteed keto friendly products check out the Keto Shop!

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.