Is Chocolate Paleo Friendly? (You’d Be Surprised!)


Is Chocolate Paleo Friendly?

Chocolate is a widely known and extremely popular food item that has been making a name for itself for centuries. In its early days it was a revered ingredient in Mayan society and was used to make celebratory drinks or simply enjoyed with every meal. Chocolate has come a long way since those days and is readily available and can be found everywhere and in nearly everything. From chocolate covered nuts and fruits, to candy bars, to chocolate flavored cakes, to chocolate sauce, this ingredient is extremely versatile and widely loved. While many may enjoy chocolate and have a hankering for it on a regular basis, for those following a paleo dietary approach, is chocolate paleo compliant?

The majority of chocolate brands are not considered paleo-friendly due to the addition of refined sugars and milk. While these ingredients do not comply with the rules of the paleo dietary approach, there are several paleo-friendly chocolate brands available. These include Hu Simple Dark Chocolate, Thrive Market Organic Paleo Dark Chocolate 72%, and Julian Bakery Paleo Thin Organic Dark Chocolate.

In this article we will review the paleo-status of different chocolate varieties, discuss some health benefits of chocolate, its nutritional profile, and review several paleo-friendly chocolate alternatives. Let’s dig in!

Is Chocolate Allowed on the Paleo Diet?

Chocolate can certainly fit within the bounds of the paleo dietary approach. However, it is important to note that chocolate varieties such as white chocolate, milk chocolate, or others that contain added cane sugar or dairy, would not be considered paleo-friendly. 

For those wanting to enjoy chocolate while following the paleo dietary approach, it is best practice to opt for chocolate bars that contain no added cane sugar and no dairy products. Some popular paleo-friendly sweetener alternatives that can be used in chocolate products include honey, maple syrup, maple sugar, and coconut sugar. Natural sweeteners like dried dates would also be suitable for use in paleo-friendly chocolate. 

Health Benefits of Dark Chocolate

Dark chocolate has been touted as a health food for quite some time due to its antioxidant content and nutrient composition. Quality dark chocolate between 70-85% cacao typically provides nutrients such as fiber, iron, magnesium, manganese, copper, as well as potassium, phosphorus, zinc, and selenium. 

Chocolate is also a rich source of antioxidants. Antioxidants are useful for preventing damage on the cellular level and by doing so promote optimal health. Some of these antioxidants present in quality chocolate include polyphenols, flavanols and catechins. It is also important to note that the darker the chocolate –  the higher the percentage of cacao – the more antioxidant activity and health benefit that chocolate provides.   

Non-Paleo Chocolate Nutritional Information

Hershey’s Milk Chocolate Candy Bar

Hershey’s Milk Chocolate is one of the most popular chocolate brands in the world. It has a distinct flavor and smooth texture that sets it apart from other chocolate products. Although it is a beloved chocolate brand here in the United States, unfortunately, its milk chocolate products are not paleo-friendly due to their use of sugar, milk, and milk fat. This is the case for all milk chocolate products.   

Ingredients:

  • Sugar
  • Cocoa Butter
  • Milk Chocolate (Sugar, Milk, Chocolate, Cocoa Butter, Milk Fat, Lecithin, PGPR, Natural Flavor)

Nutritional Information (per 1 bar):

  • Calories: 220
  • Total Fat: 13g
  • Saturated Fat: 8g
  • Cholesterol: 10mg
  • Sodium: 35mg
  • Total Carbohydrates: 26g
    • Total Sugars: 25g
    • Fiber: 1g
  • Protein: 3g 

Ghirardelli Semi-Sweet Chocolate Bar

The Ghirardelli brand is known for creating a wide variety of different and delectable chocolate products. Their semi-sweet chocolate bar is no exception. It provides a sweetness that doesn’t overpower the classic chocolate taste. In regards to paleo, however, semi-sweet chocolate, both from this brand as well as others, contains added sugar and milk products. It is not paleo-compliant.

Ingredients:

  • Semi-Sweet Chocolate (Sugar, Unsweetened Chocolate, Cocoa Butter, Milk Fat, Soy Lecithin, Vanilla.)

Nutritional Information (per 1 Section):

  • Calories: 70
  • Total Fat: 5g
  • Saturated Fat: 3g
  • Cholesterol: 0mg
  • Sodium: 0mg
  • Total Carbohydrates: 9g
    • Total Sugars: 7g
    • Fiber: 1g
  • Protein: 1g 

Ghirardelli Midnight Reverie 86% Dark Chocolate Bar

For the purposes of this article, we will refer to dark chocolate as any chocolate that contains 70% cacao or more. While the higher the percentage of cacao, the more nutrients and less sugar it contains. Despite its lower sugar content, many of these commercially produced chocolates still have some added sugar and include milk products. Because of this, this particular bar, is not considered to be paleo-friendly. 

Ingredients:

  • Bittersweet Chocolate (Unsweetened Chocolate, Cocoa Butter, Sugar, Milk Fat, Soy Lecithin, Vanilla)
  • Natural Flavor

Nutritional Information (per 2.5 pieces):

  • Calories: 170
  • Total Fat: 17g
  • Saturated Fat: 10g
  • Cholesterol: 0mg
  • Sodium: 0mg
  • Total Carbohydrates: 10g
    • Total Sugars: 3g
    • Fiber: 24g
  • Protein: 2g 

Paleo Chocolate Nutritional Information

Hu Simple Dark Chocolate

The brand, Hu, has a large line of paleo friendly chocolate options ranging in flavors from mint, salty, hazelnut, vanilla, and cashew chocolate. Their chocolate continues to be one of our favorite go-to because it has excellent flavor combined with the benefits of no dairy, no palm oil, no sugar alcohols, no refined sugar, and no emulsifiers. This specific variety of Hu chocolate gives a simply sweet, slightly bitter flavor that is sure to fix any chocolate craving. 

Ingredients:

  • Organic Cacao
  • Unrefined Organic Coconut Sugar
  • Organic Fair-Trade Cocoa Butter

Nutritional Information (per ½ bar):

  • Calories: 180
  • Total Fat: 13g
  • Saturated Fat: 8g
  • Cholesterol: 0mg
  • Sodium: 15mg
  • Total Carbohydrates: 13g
    • Total Sugars: 9g
    • Fiber: 3g
  • Protein: 2g 

Thrive Market Organic Paleo Dark Chocolate 72%

Similar to the Hu brand, Thrive Market offers a wide range of different paleo-friendly chocolate bars in a plethora of different flavors. This particular chocolate bar boasts a smooth texture with just the right balance of sweet and bitter to satisfy your sweet tooth. Made using only two ingredients, this bar is not only paleo, but gluten-free, vegan, and organic. 

Ingredients:

  • Organic Cacao
  • Organic Coconut Sugar

Nutritional Information (per 1 ounce):

  • Calories: 158
  • Total Fat: 10g
  • Saturated Fat: 6g
  • Cholesterol: 0mg
  • Sodium: 2mg
  • Total Carbohydrates: 14g
    • Total Sugars: 8g
    • Fiber: 0g
  • Protein: 3g

Julian Bakery Paleo Thin Organic Dark Chocolate

This chocolate bar offers everything your standard dark chocolate bar offers, just without all the added sugar and unnecessary ingredients. It uses monk fruit to sweeten and also includes prebiotic fiber to boost the nutritional value of this chocolate treat. It is paleo-friendly, certified organic, and 100% gluten-free. 

Ingredients:

  • Organic Cocoa Nibs
  • Organic Soluble Prebiotic Fiber 
  • Organic Cocoa Butter
  • Organic Vanilla Powder
  • Organic Coconut Milk Powder
  • Organic Monk Fruit Extract

Nutritional Information (per ¾ ounce):

  • Calories: 99
  • Total Fat: 9g
  • Saturated Fat: 5g
  • Cholesterol: 0mg
  • Sodium: 0mg
  • Total Carbohydrates: 9g
    • Total Sugars: 0g
    • Fiber: 6g
  • Protein: 2g

Other Paleo Alternatives to Chocolate

HU Sour Goldenberries Hunks

Hu Hunks Vegan Chocolate Covered Sour Goldenberries | 2 Pack | Non-GMO, Gluten Free, Paleo, Organic Dark Chocolate Ingredients:

  • Organic Goldenberries
  • Organic Cacao
  • Unrefined Organic Coconut Sugar
  • Organic Fair-Trade Cocoa Butter

Nutritional Information (per 1 ounce):

  • Calories: 130
  • Total Fat: 6g
  • Saturated Fat: 3g
  • Sodium: 0mg
  • Total Carbohydrates: 17g
  • Total Sugars: 10g
  • Fiber: 4g
  • Protein: 2g

Hu Chocolate Chip Cookies

Hu Keto Cookies | Gluten Free Cookies, Chocolate Chip Cookies, Snacks for Kids, Dairy Free & No Added Sugar | Non GMO Certified. Paleo (Chocolate Chip Cookies, 3-pack) Ingredients:

  • Dates
  • Organic Coconut Oil
  • Organic Cocoa Butter
  • Organic Unsweetened Chocolate
  • Fiber (From Chicory Root or Agave Plant)
  • Cassava Flour
  • Cashew Flour
  • Egg (Free-Range, Certified Humane)
  • Flaxseed
  • Sea Salt
  • Baking Soda
  • Vanilla Bean
  • Organic Rosemary Extract

Nutritional Information (per 7 cookies):

  • Calories: 120
  • Total Fat: 8g
  • Saturated Fat: 5g
  • Cholesterol: 15mg
  • Sodium: 105mg
  • Total Carbohydrates: 13g
  • Total Sugars: 7g
  • Fiber: 3g
  • Protein: 1g

Lillabee Brownie Thins Chocolate Mint

Ingredients:

  • Almond Flour
  • Organic Coconut Sugar
  • Filtered Water
  • Avocado Oil
  • Organic Maple Syrup
  • Organic Raw Hemp Seed
  • Cocoa Powder
  • Organic Egg White Powder
  • Natural Flavors
  • Sea Salt
  • Organic Coconut Flour

Nutritional Information (per 1 ounce):

  • Calories: 70
  • Total Fat: 8g
  • Saturated Fat: 1g
  • Cholesterol: 0mg
  • Sodium: 40mg
  • Total Carbohydrates: 10g
  • Total Sugars: 9g
  • Fiber: 1g
  • Protein: 4g

Base Culture Almond Butter Brownie

Base Culture Almond Butter Brownies | 100% Paleo Certified, All Natural, Gluten Free, Grain Free, Non GMO, Dairy Free, Soy Free | 2.2oz, 10 Count Ingredients:

  • Honey
  • Eggs
  • Cashew Butter
  • Coconut Oil
  • Organic Date Paste
  • Unsweetened Chocolate
  • Almond Butter
  • Coconut Flour
  • Coconut Cream
  • Cocoa Powder
  • Baking Soda
  • Cream of Tartar
  • Sea Salt

Nutritional Information (per 1 Brownie):

  • Calories: 250
  • Total Fat: 15g
  • Cholesterol: 50mg
  • Sodium: 170mg
  • Total Carbohydrates: 23g
  • Total Sugars: 15g
  • Fiber: 4g
  • Protein: 6g

Main Takeaways

Chocolate is widely known and extremely popular across most of the world. It has been around for centuries, dating back to ancient Mayan and Aztec cultures. The cacao bean has been revered as more valuable than gold in some societies. 

There are numerous different types of chocolate, but some of the more popular varieties include white chocolate, milk chocolate, semi-sweet chocolate, and dark chocolate. Dark chocolate made with 70% or higher cacao is considered to be a healthy addition to any diet as it provides a variety of different beneficial nutrients and antioxidants.  

Much of the chocolate available today is highly processed and contains added sugar and dairy-based ingredients. Because of this, a large majority of chocolate is not considered to be paleo compliant. Only select chocolate varieties are paleo-approved. Hu Simple Dark Chocolate, Thrive Market Organic Paleo Dark Chocolate, and Julian Bakery Paleo Thin Organic Dark Chocolate are all paleo-friendly.

Related Questions

Is chocolate good for me?

Chocolate of the darker varieties are considered to be healthy due to their lower sugar content, antioxidant content, and nutrient profile that naturally occurs in cacao. This debate enters somewhat of a gray area, however, when we consider chocolate products that are loaded with sugar, cream and milk. The addition of these ingredients lessens the nutritional benefit of the chocolate. If health is your main goal, it is best to stick with dark chocolate products with 70% or more cacao. 

Is chocolate Whole30-friendly?

Unfortunately, any chocolate that is less than 100% cacao is off-limits while following the Whole30 dietary approach. Most chocolates that are 100% cacao are extremely bitter and often unpalatable. These are typically reserved for cooking and baking applications. 

Does chocolate have caffeine?

Yes! Chocolate does naturally contain some caffeine. Although it does have some caffeine, you may not want to go swapping your morning cup of coffee for chocolate. A typical serving of milk or dark chocolate will contain anywhere from 9 to 12 milligrams of caffeine, respectively. White chocolate has zero caffeine. 

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Ashley Patrick

Ashley is a registered dietitian who enjoys helping others develop healthy habits that fit seamlessly into their everyday life. She believes in a balanced approach to health with nutrition, physical activity, and mental health being the main focus. Through nutrition education and counseling she has helped countless individuals take back their health, improve their quality of life, and develop a balanced approach to maintaining their health long term.

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