Blueberries are one of my favorite foods. They are not only tasty but there are also loaded with nutrition. However, this does not necessarily mean that they are appropriate for all diets. The keto diet, for example, is a diet that is high in fats and very low in carbs. Compared to most other fruits blueberries are pretty low in carbs. But are they low enough in carbs for the keto diet? In other words, are blueberries keto-friendly?
Though you could eat a small number of blueberries and stay in ketosis, they contain too many carbs for me to consider them keto-friendly. You have probably heard that you can have some berries on the keto diet, however, blueberries contain more carbs than the other popular berry varieties.
However, as I said you could eat a small number of blueberries as long as you keep your net carbs to fewer than about 25 per day for most people. That said, I simply do not think it would be worth it. It would be better to go with another berry such as blackberries as they contain much fewer carbs than blueberries.
How Many Carbs Are In Blueberries?
Now compared to other fruits blueberries are lower in carbs. That said when following a keto diet we need to make sure we keep our carbs very low. With that in mind, let us look at how many blueberries we could fit into a keto diet. Just one cup of blueberries contains roughly 85 calories, .5 grams of fat, 21 carbs, 3.6 grams of fiber, and 1.1 grams of protein.
To get the net carbs we simply need to subtract the fiber from the total carbs. This would equate to 17.4 net carbs per cup of blueberries. By these numbers, you could assume that though blueberries may be a good fit for many diets, it’s not the best choice for keto. If you really wanted to I guess you could fit 1/4 cup of blueberries into your diet. However, for me, this simply does not seem worth it. Especially when I could fit in almost 2 chewy keto chocolate chip cookies for just about the same number of carbs.
If you are a fan of berries don’t get your hopes down too much. The good news is that many of the other berries contain much fewer carbs than blueberries do. With that said, let us take a look at the best berries to eat for the keto diet.
Best Berries For Keto
Blackberries are in my opinion the best berry for the keto diet. One cup of blackberries contains roughly 62 calories, 13.8 total carbs, and 7.6 grams of fiber. This equates to 6.2 net carbs per cup. That is roughly 11.2 net carbs few than a cup of blueberries. Of course, even at 6.2 net carbs, you will still need to limit the number of blackberries allowed on a keto diet. That said, you could easily fit in a half cup of blackberries a day and have plenty of carbs to spare.
Blackberries are one of the only fruits I use in my keto dessert recipes. I love fruity desserts like apple pie and peach cobbler. However, these fruits contain too many carbs to even consider. I do however have a keto blackberry cobbler and a blackberry tart recipe. These are two great options if you miss these kinds of desserts as I do.
The second best berry for the keto diet is the raspberry. Raspberries contain just a tiny bit more carbs than blackberries. However, if you prefer raspberries the difference is small. One cup of raspberries contains about 64 calories, 14.7 total carbs, and 8 grams of fiber. Giving it about 6.7 net carbs per cup. Just a half a net carb more than blackberries. However, it still contains 10.7 fewer net carbs than blueberries per cup. So if you love raspberries you can fit a small amount into your diet without getting kicked out of ketosis.
The last berry you can get away with on the keto diet is the strawberry. Of course like the other berries you will have to limit the amount you can eat on a daily basis. Though strawberries contain fewer carbs than blueberries, they do have more carbs than blackberries or raspberries do. One cup of strawberries contains roughly 49 calories, 12 total carbs, and 3 grams of fiber. So one cup has about 9 or so net carbs. That said, though you can have some, I would limit strawberries to less than a half-cup a day.
Why You Should Eat Berries On Keto
There are many reasons I would suggest that you should eat berries on a keto diet. That is with the exception of blueberries. Of course, that does not mean blueberries are bad. In fact, they are very healthy. They simply contain too many carbs to be worth the trouble on a keto diet. That said, there are numerous health benefits to blueberries.
Luckily for us, there are also many health benefits in the other lower-carb berries as well. Blackberries, for example, contain Vitamin-C, Vitamin-K, and Vitamin-A just to name a few. They also contain many other minerals and nutrients. Like blueberries, they are packed full of antioxidants. In addition, also like blueberries, they might have a positive impact on brain function.
Raspberries are also loaded with nutrition. Just one cup of raspberries contains half of the RDA of Vitamin-C. It also Vitamin-K, Vitamin-E, and some B-Vitamins. In addition, raspberries contain many minerals and electrolytes. One great example is that one cup contains roughly 40% RDA of manganese! There are many more reasons to eat raspberries but that would take up a whole blog post by itself.
Strawberries are also very healthy. They contain Vitamin-C, potassium, folic acid, and plenty of fiber. Because of the folic acid, many people recommend strawberries when pregnant. Either way, strawberries are a great source of nutrition.
So as you can see as long as you do not overeat berries they should be included in a keto diet. Of course, you don’t have to, but I figured you have read this far because you want to. They are loaded with nutrition and taste amazing. Though they are often thought of a being tart fruits, you might find them quite sweet if you have not had sugar for an extended period of time.
Blueberries are not the best choice for the keto diet. However, I do recommend adding other types of berries like blackberries and raspberries into your diet. Of course, you need to make sure you keep your net carbs in check on a daily basis. That said, berries are very good for you and can make for a great keto treat.
Since they are lower in fats, however, It might be good to eat them alongside a high-fat food. Or perhaps treat them as a dessert after a nice fatty keto dinner. Anyway, I hope you enjoyed this article. If you are just starting your keto journey I suggest you check out my keto diet guide for beginners. It contains just about everything you need to know to start the keto diet.