Unsweetened cocoa powder is keto-friendly when you use it in tablespoon amounts. It’s very high in fiber: about ~20.9g net carbs per 100g, which works out to roughly ~1g net carbs per tablespoon (5g). The real keto problem is sweetened “hot cocoa mix,” not plain cocoa powder.
Plain unsweetened cocoa powder is keto-friendly in small amounts—measure tablespoons, not cups.
Avoid “cocoa mix” and sweetened hot chocolate powders; they’re usually sugar-heavy.
For keto hot cocoa, combine cocoa + erythritol/monk-fruit-sweetener + warm heavy-cream (diluted with water or almond milk).
Per 100g (raw)
Source: USDA FoodData Central
| Serving | Net Carbs | Total Carbs | Calories | Notes |
|---|---|---|---|---|
| 1 tsp (2.5g) | ~0.5g | ~1.4g | ~6 | Great for “dusting” desserts or adding chocolate flavor without many carbs. |
| 1 tbsp (5g) | ~1.0g | ~2.9g | ~11 | A common keto-friendly amount for shakes, mug cakes, and hot cocoa. |
| 2 tbsp (10g) | ~2.1g | ~5.8g | ~23 | Still workable on keto if you budget it and keep the rest of the recipe low carb. |
| 1/4 cup (20g) | ~4.2g | ~11.6g | ~46 | A larger amount—treat it like a carb ingredient and plan your day around it. |
| 100g (reference) | 20.9g | 57.9g | 228 | Reference values for easy comparison. |
Whisk cocoa powder with sweetener and a pinch of salt, then add warm heavy-cream + water (or almond milk) and heat gently.
Whip whipped-cream (or heavy cream) with cocoa + sweetener + vanilla-extract for a fast dessert topping.
Stir cocoa into coffee with cream and sweetener for a café-style mocha without the sugar.
Mix cocoa with chia-seeds, unsweetened milk, and sweetener; chill until thick.
Use a little cocoa powder with chili powder, salt, and spices as a rub for beef or pork (skip added sugar).
Yes—unsweetened cocoa powder can fit keto. It’s about 20.9g net carbs per 100g, which is roughly ~1g net carbs per tablespoon (5g).
Usually yes, in the same way cocoa is. Both are chocolate powders without added sugar; the difference is mostly processing. Measure portions and track net carbs.
About ~1g net carbs per tablespoon (5g) for unsweetened cocoa powder.
Usually no. Most hot cocoa mixes are mostly sugar and can be very high in carbs. Make your own with unsweetened cocoa + keto sweetener + cream.
Unsweetened cocoa powder has very little natural sugar per 100g. The big sugar risk is sweetened cocoa mixes and chocolate drink powders.
Many people can, as long as it fits your daily carb budget. Keep servings small, avoid sugar, and pay attention to caffeine/theobromine sensitivity.