For those following a ketogenic diet, understanding the carbohydrate content of different foods is crucial for maintaining ketosis. Fresh fruit can be a gamble when it comes to a ketogenic diet. Blueberries, while packed with nutrients, require careful consideration due to their carbohydrate content. This comprehensive guide will help you navigate how to incorporate these beneficial berries into your keto lifestyle effectively.
Understanding the Keto Diet
The keto diet is a low-carb eating plan designed to put a person into a state of ketosis. A typical keto diet strictly regulates calorie intake for each of the three macronutrients, or macros: fats, protein, and carbs. Here are typical recommended calorie percentages for each macro on a keto diet:
- 55-60% of calories should come from fat
- 30-35% of calories should come from protein
- 5-10% of calories should come from carbohydrates
The keto diet limits the foods a person can eat, including fruit, due to their carb count. While people following this diet may think it is best to exclude all fruits, some fit the keto dietary plan in moderation.
Can You Eat Fruit on a Keto Diet?
You've likely been told that fruit on a ketogenic diet is a massive no-no. It's time to bust this myth. With a few clever swaps and a bit of attention to your portions, you can get all the goodness from fruit without waving goodbye to ketosis. The main job on keto is cutting your carb intake, so it’s easy to see why fruit gets a bad reputation. But here’s the thing, completely avoiding this colourful food group means you miss out on vital vitamins and minerals that support your health. While keeping your daily carb limit low is the key to staying in ketosis, you don’t want to miss out on the health benefits that fruits offer. Sure, many tropical fruit options are off the table. But choices like berries and avocados are great keto fruits that can make a great addition to your diet.
Fruits contain natural sugars that add to a person’s daily carbohydrate intake. People can eat some fruits on the keto diet. However, a person needs to be careful of the type and amount they consume to stay within their allotted macros. The number of carbs from fruit and other sources should not exceed the daily limit for a keto diet. People consume this diet to put their bodies into a state of ketosis, where the body burns more fat. While there is no carb intake guideline for all people following the keto diet, the Harvard School of Public Health state most people should try to keep their total carbs under 50 grams (g) per day. Some people may even limit their intake to 20 g per day. Not all fruits contain the same amount of carbs and fiber. Those higher in sugars and lower in fiber are generally not well suited to a keto diet, although they are a healthful addition to most other diets with a less restricted carb intake. Fruits lower in sugars and higher in fiber may be suitable on a keto diet, but a person should eat them in moderation. Fiber is an important factor in the keto diet. A person’s body cannot digest this substance. Therefore, to calculate the carbs eaten from food containing fiber, subtract the carbs from fiber from the total amount of carbs in the food. This would give the net carb count of the food, which is important to note for those counting carbs. However, a person following a keto diet to manage a medical condition, such as epilepsy, should limit their total carbs to under 20 g. Fruits high in fiber are generally lower in net carbs and are suitable on a keto diet.
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Are Blueberries Keto-Friendly?
Yes! Blueberries are keto-friendly fruits that make a great addition to any low-carb diet. They’re not only great for blood sugar levels, but they’re also a great source of fiber and antioxidants. Looking at this list, you’ll quickly come to find that yes, blueberries are keto, but in moderation. On a strict ketogenic diet, you would need to limit your daily carb intake to 20-50 grams per day. However, this doesn’t mean you can’t enjoy blueberries on keto!
If you’re following a ketogenic diet and counting carbs, then raw blueberries are a good, low-carb addition to your meals. Blueberries are low in sugar and calories, packed with nutrients, and flavorful, making them a great fruit choice to enjoy on their own, as a garnish, or in smoothies or desserts. On keto, most people aim to eat 50 or fewer grams of total carbs per day, or 25 grams of net carbs, which refers to the total carb content minus the fiber and sugar alcohol contents. This puts your body in a state of ketosis, in which it burns fat as a primary fuel source instead of carbs. Ketosis provides some advantages for weight loss, blood sugar control, and epilepsy management
Understanding Blueberry Carb Content
Fresh blueberries contain approximately 17.8 grams of total carbohydrates per cup (148 grams), with about 2.4 grams of fiber, resulting in 15.4 grams of net carbs. For keto dieters who typically aim to stay under 20-50 grams of net carbs daily, this means blueberries must be portioned thoughtfully.
A 1/4 cup of blueberries contains 4.1 grams of total carbs and 0.7 grams of fiber, bringing the net carb count to 3.4 grams. Blueberries have a good amount of fiber, so the carb count is lower than some other fruits. Net carbs are found by subtracting the fiber from the carb count.
Fresh vs. Dried Blueberries
Fresh blueberries are the better choice for keto dieters compared to their dried counterparts. Dried blueberries are significantly more concentrated in carbohydrates, with approximately 70-80 grams of net carbs per cup. This concentration makes them generally unsuitable for a ketogenic diet.
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Blueberries aren’t just enjoyed eaten in their raw and supple form. You can also find them in dried form to use as toppings for various dishes, such as yogurt or salads. It’s also important to note that there are many brands of dried blueberries, and the carb count can vary greatly. When in doubt, check the label! As you can see, dried blueberries have a much higher carb count compared to fresh ones. This is because the drying process removes most of the water content, making them more compact and concentrated with sugar.
Dried fruits tend to have a large portion of added sugar, so no, most dried blueberries are not low carb. However, you can find Dried Blueberries with No Added Sugar, which are a safe option those trying to remain in ketosis. Be sure to carefully read the labels on dried fruits- some may claim to only contain natural ingredients, but those ingredients may include sugar or honey.
Carb Content of Blueberries: Raw vs. Dried
The carb content of blueberries varies drastically depending on whether they’re raw (fresh or frozen) or dried.
One-half cup (74 grams) of raw blueberries contains :
- Calories: 63
- Total carbs: 11 grams
- Fiber: 2 grams
- Net carbs: 9 grams
On the other hand, 1/2 cup (60 grams) of dried blueberries contains :
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- Calories: 190
- Total carbs: 48 grams
- Fiber: 5 grams
- Net carbs: 43 grams
Dried blueberries are likely to be found in trail mixes or as a salad garnish. While this nutrition information is for unsweetened dried blueberries, some dried blueberries are sweetened with sugar, which increases their carb count even more . Raw blueberries contain 11 grams of total carbs and 9 grams of net carbs per 1/2-cup (74-gram) serving, while unsweetened and sweetened dried blueberries are significantly higher in carbs.
Portion Control on Keto
To include blueberries in a ketogenic diet, consider measuring smaller portions. A quarter cup (37 grams) serving contains roughly 4-5 grams of net carbs, making it more manageable within daily carb limits. This portion size allows you to enjoy the benefits of blueberries while maintaining ketosis.
Health Benefits Worth Considering
According to WebMD, blueberries are considered a superfood with plenty of nutritional benefits. They provide a good source of fiber, with about 3.5 grams of fiber per cup, and have a low sugar content compared to other fruits, with only 14 grams per cup. Blueberries are also high in vitamin C and vitamin K, as well as manganese and antioxidants.
Despite their carb content, blueberries offer exceptional nutritional benefits that may make them worth incorporating in moderation:
- High in antioxidants, particularly anthocyanins
- Rich in vitamin C and vitamin K
- Contains beneficial fiber
- Supports brain health
- Provides anti-inflammatory properties
How to Include Blueberries in Your Keto Diet
Blueberries can definitely be part of a keto diet, particularly if they’re raw. However, you need to be mindful of your portion size. While 1/2 cup (74 grams) of raw blueberries can easily be worked into your day if you’re counting total carbs, it may be more of a challenge if you’re focusing on net carbs. One the other hand, sweetened and unsweetened dried blueberries are packed with sugar and carbs. As such, they’re not a great fit for keto, even in small portions. You should also be aware that products like canned blueberry pie filling, blueberry juice, or blueberry jams and jellies are typically loaded with sugar unless the label explicitly states they’re sugar-free. Even then, the product may be too high in carbs to work on the keto diet. When including blueberries in a healthy keto diet, be mindful of your portion size, and - in the case of products that contain blueberries, including dried blueberries - the total and net carb counts.
To successfully incorporate blueberries into your ketogenic lifestyle:
- Measure portions carefully using a food scale
- Count blueberries as part of your total daily carb allowance
- Consider eating them earlier in the day for better energy utilization
- Pair with high-fat foods like heavy cream or nuts to slow carb absorption
- Track your ketone levels to understand your personal tolerance
Comparing to Other Keto-Friendly Berries
When considering berry options on keto, it's helpful to compare alternatives:
- Raspberries: 5.4g net carbs per cup
- Blackberries: 6.5g net carbs per cup
- Strawberries: 8.1g net carbs per cup
- Blueberries: 15.4g net carbs per cup
Blackberries and blueberries are lower in carbs compared to other fruits, but out of all berries, they contain the most carbs. So, it’s important to watch your portion sizes when consuming them on a keto diet.
Here are some other great low carb fruit options:
- Blackberries: Blackberries are a keto friendly fruit. A serving only contains 1.5 grams of net carbs.
- Raspberries: Raspberries are another great option on a keto diet.
- Strawberries: Strawberries are another keto safe fruit. A 1/4 cup contains about 2 net carbs.
- Cranberries: Cranberries are another low carb berry. A quarter cup has 2 grams of net carbs.
Other Keto-Friendly Fruits
Fruits contain natural sugars, but some are suitable as part of a keto meal plan. Avocados, lemons, tomatoes, berries, and kiwis are among the options. While some low-carb fruits can fit into a keto diet, portions must be controlled to avoid disrupting ketosis. Berries are great but stick to 1/2 cup or less daily. A 1/4 cup or less is a good guideline for moderate-sugar fruits like blueberries and starfruit. That being said, with mindful portions and smart substitutions, even fruits with more natural sugars can be enjoyed occasionally on keto. After you have been in Ketosis for some time, you become able to handle a few more carbs than when starting out.
Here are the only fruits you need to think about on keto:
- Avocado: This is the undisputed king of keto fruit! An avocado is a high-fat superstar, very low in net carbs. Avocados are full of healthy fats and are a fantastic good source of potassium. Being so rich in fat and fibre, they really help you feel full and keep your blood sugar steady. An average avocado of 150 g contains about 12.8 g of carbs and 10 g of fiber. The amount of fiber in avocado means it has only around 2.8 g of net carbs. This fruit also provides a good portion of healthful fat and several necessary vitamins and minerals.
- Strawberries: Strawberries are relatively low in carbs and can fit into your lifestyle in moderation. They won't send your blood sugar on a rollercoaster. You might be surprised that one cup of strawberry halves contains just about 8.5 grams of carbs, not bad at all! Strawberries provide a range of disease-fighting antioxidants and polyphenols, including anthocyanins, which give strawberries their red colour. In a 2/3 cup serving of 100 g, strawberries contain 7.6 g of carbs and 1.8 g of fiber, which comprise 5.8 g of net carbs.
- Raspberries: Like strawberries, raspberries are fantastic low-carb fruits to eat. With only 5 g of net carbs per 100g, these are an easy choice. They are packed with antioxidants and other nutrients like potassium and vitamin c while being naturally low in calories. Raspberries contain about 14.7 g of carbs and 8 g of fiber in a 123 g serving, accounting for 6.7 g of net carbs. They also contain vitamin C and manganese, as well as antioxidants, making them a healthful addition to a keto diet.
- Blackberries: The fibre helps keep you regular and feeling full. A small serving offers a huge punch of vitamin C. Some early research indicates blackberries could help prevent and manage metabolic syndrome, which raises your risk for stroke, heart disease, and diabetes. Blackberries provide about 14.4 g of carbs and 7.95 g of fiber in a 150 g serving, comprising around 6.4 g of net carbs. Blackberries also contain a variety of vitamins and minerals, including vitamins C, K, and A.
- Lemons: Don’t forget these citrus heroes! They fit perfectly into a keto diet. Lemons shine on a ketogenic diet thanks to their low net carb count and high vitamin C content. One 100g serving provides over 50% of the RDI for vitamin C. Research indicates that the vitamin C in lemons lowers blood pressure and cholesterol levels, reducing risk factors for heart disease. Lemons add a citrus flavor to meats, poultry, fish, and drinks. They are also acceptable on the keto diet, with an average-sized lemon containing about 6 g carbs and 1.8 g of fiber, accounting for around 4.2 g of net carbs.
- Limes: Like lemons, limes provide a nutritious, low-calorie, low-carb fruit option. Limes are low in net carbs while providing good amounts of vitamin C - over 30% of the Daily Value in 100g. Limes also have antimicrobial properties, likely due to compounds like limonene in their peels.
- Coconut: Coconut is loaded with fibre and a great source of the keto ‘wonder fats’, MCTs. Consuming coconut oil or coconut butter makes adding MCTs to meals and beverages easy.
- Star Fruit: With only 5g of net carbs per 100g serving, star fruit earns its place among low-carb fruits.
- Tomatoes: Tomatoes are a fruit, though many people use them in savory dishes and sauces. They are also keto-friendly, with about 4.8 g of carbs and 1.5 g of fiber in a whole tomato weighing 125 g. This means they each typically contain 3.3 g of net carbs. The exact amount of carbs in tomatoes will vary based on their size and type. In general, a small serving should allow a person to enjoy them without breaking their keto diet.
- Plum: A whole plum of 75 g contains 8.5 g of carbs and about 1 g of fiber, providing net carbs of 7.5 g.
- Kiwifruit: A person on a keto diet may only want to eat kiwifruit on rare occasions. A kiwifruit of 75 g contains about 10.5 g of carbs and 2.25 g of fiber, bringing its net carbs to around 8.25 g. Because kiwifruit is higher in net carbs than other fruits on this list, a person eating it may wish to monitor their carb intake throughout the day when trying to maintain ketosis.
Fruits to Avoid on Keto
When choosing fruit on keto, choose lower sugar, higher fiber options. Blueberries don't quite qualify as a low-carb fruit at about 12 grams of net carbs per 100 grams. Blueberries are a nutritional powerhouse, but they do have more carbs. Higher sugar options like bananas and grapes should be avoided. They can have over 15 grams of carbs per serving and will knock you out of ketosis.
Not all fruits are suitable for people following a keto diet. A person should restrict or eliminate the following fruits from their diet when limiting their carb intake. Though the fruits in this table may not be suitable for a keto diet, they are healthful and nutritious. A person can still benefit from including these fruits in many other diets that are less restrictive in carbs.
Creative Ways to Enjoy Keto Fruits
Blueberries aren’t the only low-carb fruit that can be part of a keto diet. The following recipes are creative ways in which I incorporate keto fruits into my diet.
- A dessert trio you’ve been waiting for, these frozen chocolate covered raspberries with pistachios are a delicious and healthy keto-friendly treat.
- Put the lime with the avocado and mix it all up! This creamy avocado salsa with pistachios is a great snack or appetizer option. The avocados, cherry tomatoes, red onions, jalapeños, and roasted pistachios combined with cilantro, lime juice, and chile lime seasoning create a burst of flavors that will make your taste buds dance.
- The cottage cheese gives it a creamy texture, while the strawberries, sweetener, and hazelnuts add delightful flavors.
- Take your white fish to the next level with this baked Mediterranean cod recipe. The cod is coated in a vibrant, lemony Mediterranean topping made with processed garlic, herbs, artichokes, lemon juice, and toasted walnuts - all keto-friendly ingredients!
- These crispy butterflied chicken legs are a must-try keto-friendly recipe that pairs with a delicious lime-cilantro dipping sauce! The chicken is air-fried to perfection and served with a dreamy, creamy cilantro sauce that goes so well with the crispy skin on the outside of the tender, juicy meat.
Frequently Asked Questions
- What are the carb counts in blueberries and how can they fit into a keto diet?A cup of fresh blueberries contains 15.4g net carbs. They can fit into a keto diet when consumed in smaller portions of 1/4 to 1/2 cup, depending on your daily carb allowance.
- Are dried blueberries suitable for a ketogenic lifestyle?No, dried blueberries are not recommended for a ketogenic diet due to their concentrated carb content, which is approximately 70-80g net carbs per cup.
- What are the health benefits of eating blueberries, and how do they compare to other berries?Blueberries offer high antioxidant content, vitamins C and K, and anti-inflammatory properties. While higher in carbs than raspberries or blackberries, their unique nutritional profile may make them worth including in measured amounts.
- Can eating too many blueberries kick me out of ketosis?Yes, consuming too many blueberries can potentially kick you out of ketosis. Eating more than 1/2 cup might exceed your daily carb limit depending on your personal carb threshold.
- How do I manage my daily carb intake while including blueberries in my keto diet?Carefully measure portions, track your total daily carbs, and consider blueberries as an occasional treat rather than a daily staple.
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