Are Blackberries Keto-Friendly? Discover the Ultimate Guide to Eating Fruit on Keto!

The ketogenic (keto) diet, a high-fat, low-carb eating plan, has gained popularity for its potential benefits in weight loss, blood sugar management, and even preventing certain conditions. One of the key aspects of following a keto diet is understanding macronutrients and carefully monitoring carbohydrate intake to maintain ketosis, a metabolic state where the body burns fat for energy instead of carbs. This often leads to the question: Can you eat fruit on keto? While many fruits are high in carbs due to their sugar content, some low-carb options can be included in moderation. This article explores whether blackberries are keto-friendly and provides a comprehensive guide to incorporating fruit into a ketogenic diet.

Understanding the Keto Diet and Fruit

The standard keto diet typically consists of 70-80% of calories from fat, 10-20% from protein, and only 5-10% from carbs. This strict carb restriction, usually around 50 grams or fewer per day, forces the body to enter ketosis. Because fruit is normally considered a healthy food, it's also pretty high in carbs due to its high sugar content.

"Often, fruit is mostly or completely excluded from the keto diet, which removes many options for high-fiber, -vitamin, -mineral, and antioxidant foods," says Ginger Hultin, RDN, a Seattle-based registered dietitian, spokesperson for the AAD, and the owner of ChampagneNutrition. That’s why you should still try to incorporate fruit on keto, especially because this diet inherently lacks fiber, says Melissa Majumdar, RD, a spokesperson for the Academy of Nutrition and Dietetics (AAD). "Fiber can help keep us full, keep the bowels regular, and help manage cholesterol levels," she adds.

Blackberries: A Keto-Friendly Berry

Blackberries can be a great addition to a keto diet due to their relatively low carb content and high fiber. They offer an impressive amount of fiber-nearly eight grams in a cup, per the USDA. Plus, they have a ton of vitamin C: One cup has 30.2 milligrams, which is half of the daily recommended amount. (Step aside, oranges.) They're also known to be one of the richest sources of antioxidants-they can collect chemically generated radicals, potentially preventing many human disorders caused by said radicals, according to research from 2023 in the International Journal of Molecular Sciences. Plus, one cup includes six grams of net carbs, so it's not a bad idea to add these to your morning yogurt.

A ¾ cup serving of these berries has between 5-6g of net carbs, thanks to these berries being high in fiber.

Read also: Easy Low-Carb Cheese Crackers

Other Keto-Friendly Fruits

Here are some other fruits that can be enjoyed in moderation on a keto diet:

Avocado: This creamy fruit is a keto staple. Not only does a cup of sliced avocado contain a glorious 22 grams of heart-healthy fat, but it has less than three (!) grams of net carbs, per the United States Department of Agriculture. Avocado is also associated with better cognitive function, according to 2021 research in Nutrients. One half of a medium-sized avocado has 8g total carbs with 6g fiber which brings it down to 2g net carbs per serving, this is a major reason why it is such a favorite for keto dieters.
Olives: One cup of olives pack about 21 grams of fat and less than one net carb, per the USDA. Bonus: Not only are they known for their anti-inflammatory effects, but they're also great for heart health, according to 2020 research in the Journal of Nutritional Science.
Coconut: Rich in medium chain triglyceride fats and high in fiber, 1 cup of coconut meat has 6g of net carbs. When using shredded coconut, make sure to look for unsweetened varieties. A 1/2 cup of shredded coconut meat yields about 13 grams of fat, and a respectable five grams of net carbs. Plus, this fruit is loaded with fiber (one cup of it shredded has 7.2 grams, per the USDA), which is super healthy for your gut. Coconut has also been studied for its MCT (medium chain triglycerides) oil content that may help improve cognitive health, per a 2024 study in Phytochemistry Reviews.
Raspberries: One cup of raspberries contains 6.6 grams of net carbs-so toss them in a lunch salad or your morning smoothie. Thanks to their fiber and antioxidant content, raspberries have been studied for health benefits including reduced inflammation, per 2024 research in Food Frontiers, and lower risk of type 2 diabetes, according to a 2021 study in the International Journal of Environmental Research and Public Health.
Strawberries: A cup of strawberry halves contains a little more than eight grams of net carbs-but you can cut that number in half if you aim to eat a 1/2 cup. These berries offer serious perks: Eating them can reduce insulin resistance-which is when your body doesn’t respond properly to insulin and affects how you process sugar-according to 2020 research in Current Developments in Nutrition. They also may improve vascular health, per a 2021 study in The Journal of Nutrition.
Tomato: A cup of chopped tomatoes has just a little over five grams of net carbs, making it a great addition to your keto diet, either as a snack or salad topping. Tomatoes are great for heart health, as tomato consumption has been linked to preventing and managing hypertension due to the presence of the antioxidant lycopene, according to a 2023 study in the European Journal of Preventive Cardiology.
Cranberries: "A cup of [whole] cranberries has about eight grams of net carbs, so this tart, colorful berry can be included on a ketogenic diet," says Hultin, adding that they’re high in vitamin C. Plus, the fruit has been associated with improvements in visual memory, per 2022 research in Frontiers Nutrition.
Kiwi: "Kiwis are naturally portioned and a small fruit contains only eight to nine grams of net carbs," says Hultin. They "are rich in potassium and vitamin C, as well as a great source of fiber, so they do complement a ketogenic diet."

Fruits to Limit or Avoid on Keto

Kiwis, plums, clementines, apples, and blueberries are all sweet and delicious but have higher carb counts and lower fiber counts, so their total net carb amounts range from 10-17g per serving. Compared to the fruits discussed above, these fruits aren’t the best options for those following a ketogenic diet.

Take note that blueberries have about 12g of net carb due to higher amounts of sugar and a lower amount of fiber, so they are not considered a keto-friendly fruit.

Tips for Incorporating Fruit into a Keto Diet

Prioritize Low-Carb Options: Focus on fruits with lower net carb counts, such as blackberries, raspberries, strawberries, avocados, and olives.
Control Portion Sizes: Limit your serving sizes to stay within your daily carb allowance. Halving the serving size can help you save room for other keto-friendly foods.
Combine with Healthy Fats: Pair fruits with sources of healthy fats like nuts, seeds, or full-fat dairy to help balance blood sugar levels and increase satiety.
Get Creative with Recipes: Incorporate fruits into low-carb smoothies, breakfast spreads, or muffins. Add them to salads for a touch of sweetness and flavor.
Consider the Skin: The key to getting the most nutrients from your fruit is in the skin, says Kylie Bensley, RD, clinical dietician and founder of Sulinu Nutrition. "The skin of a fruit holds the majority of nutrients-the fiber, phytonutrients, the micronutrients," she says. "So don't be quick to peel that cucumber, apple, or even the kiwi."
Read Labels Carefully: When buying processed fruit products like shredded coconut, make sure to choose unsweetened varieties to avoid added sugars.
Use Helpful Apps: If you have questions about the carb count of any other fruit or food, there are numerous handy apps that make it easy to quickly look up this information.

Additional Keto-Friendly Foods

Besides fruits, here are some other healthy foods you can enjoy on the keto diet:

Seafood: Fish and shellfish are very keto-friendly. Fatty fish like salmon, sardines, and mackerel are high in omega-3 fats, which may help manage blood sugar levels and lower insulin levels in people with diabetes.
Meat and Poultry: Fresh meat and poultry contain no carbs and are rich in B vitamins and several important minerals.
Eggs: One large egg (50 g) contains less than 1 g of carbs and about 6 g of protein.
Cheese: Most types of cheese are very low in carbs and high in fat, making them a great fit for the keto diet.
Plain Greek Yogurt and Cottage Cheese: While they contain some carbs, you can eat them in moderation on keto.
Cream and Half-and-Half: Both cream and half-and-half are very low in carbs and high in fat.
Unsweetened Plant-Based Milk: Several varieties of plant-based milk, including soy, almond, and coconut milk, are keto-friendly.
Green Leafy Vegetables: Green leafy veggies are low in carbs and rich sources of vitamins, minerals, and antioxidants.
Peppers: Several varieties of peppers exist, all of which are appropriate for the keto diet.
Summer Squash: Summer squashes, such as yellow squash and zucchini, are versatile and low in carbs.
Nuts and Seeds: Nuts and seeds are high in fat and low in carbs.
Shirataki Noodles: Shirataki noodles contain less than 1 g of net carbs and only 15 calories per serving because they’re mostly water.
Dark Chocolate and Cocoa Powder: Choose dark chocolate that contains a minimum of 70% cocoa solids and eat it in moderation.
Olive Oil: As a pure fat source, olive oil contains no carbs.
Butter and Ghee: Butter and ghee are also carb-free.
Unsweetened Coffee and Tea: Coffee and tea are healthy, carb-free drinks.
Unsweetened Sparkling Water: These beverages are refreshingly fizzy and may be flavored but are generally free of sugar or sweeteners.

Potential Risks and Considerations of the Keto Diet

Before starting a keto diet, it's important to be aware of potential risks and considerations:

Keto Flu: As your body adjusts to ketosis, you may experience fatigue, irritability, headaches, and nausea.
Nutrient Deficiencies: The keto diet can be restrictive, potentially leading to deficiencies in certain vitamins and minerals.
Health Risks: Keto can pose health risks to some individuals, including people with type 1 diabetes and people with type 2 diabetes who are on medication, people who are at risk for heart disease, people with kidney disease, and women who are pregnant or breastfeeding.

It's always best to consult with a healthcare professional or registered dietitian before making significant changes to your diet, especially if you have any underlying health conditions.

Read also: Magnesium Supplements for Keto

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