Can I Have Blueberries on Keto?

Blueberries are packed with antioxidants and offer a vibrant sweetness that’s hard to resist. But can you have blueberries on keto?

Yes, blueberries can be incorporated into a keto meal plan in moderation as they contain some carbs but offer impressive health benefits and are excellent sources of vitamin C and fiber.

Learn how many blueberries you can enjoy on keto without interfering with fat-burning and discover delicious keto-approved berry recipes. 

Can I have blueberries on keto?

Yes, eating blueberries on a ketogenic diet is acceptable, provided they're raw or frozen rather than dried.

According to data released by the U.S. Department of Agriculture (USDA), 50 grams (1.7 ounces) of raw blueberries contain:

• 26 calories

• 0.3 g protein 

• 0.1 g fat

• 7 g total carbohydrates 

  • 1.2 g fiber

  • 5.8 g net carbs

Because of their carb count, blueberries are keto-friendly in moderation but should be included in your daily carb allowance to avoid interfering with fat-burning or disrupting ketosis. 

Conversely, dried blueberries are high in carbohydrates, containing as much as 40 grams of net carbs per 50-gram serving.

This is mainly due to the dehydration process that concentrates their natural sugars by removing water, making dried fruits unsuitable for those following a low-carb ketogenic diet.

Additionally, many dried fruit products contain added sugars, increasing their carb count even more, which can trigger significant blood sugar fluctuations and contribute to weight gain. 

Watch the video below to learn about the best berries on keto.  

More keto-friendly berries

If you want to add more low-carb fruits to your diet, strawberries, blackberries, and raspberries are excellent options that offer plenty of health advantages. 

Here are more keto-friendly berries you can incorporate into a low-carb diet. 

Strawberries

A 50-gram serving of fresh strawberries contains about 3.7 grams of net carbs, making them a nutritious addition to a low-carb diet. 

What’s more, strawberries are packed with vitamin C, which supports immune health, skin integrity, and collagen production.

"Strawberries are rich sources of antioxidants, which help fight free radicals and reduce inflammation," explains Dr. Berg.

Best of all, their natural sweetness makes them an excellent substitute for sweet treats that can spike insulin levels and derail your keto goals.

Blackberries

Fresh blackberries contain only around 2.8 grams of net carbs per 50-gram serving, which means that they won’t significantly impact blood sugar or insulin levels. 

Blackberries are juicy, dark berries native to Europe and North America, offering a rich source of vitamins, fiber, and antioxidants with a satisfyingly tart-sweet flavor.

Moreover, a study published in the Journal of Agricultural and Food Chemistry found that blackberries contain high concentrations of flavanols and ellagitannins, which contribute to their potent antioxidant profile and may help prevent chronic diseases.

Raspberries

A 50-gram serving of fresh raspberries contains about 5.4 grams of total carbs, with approximately 2.7 grams of net carbs, making them another popular berry with a low carb count.

These small, fragrant fruits are known for their vibrant color and nutritional properties, and regularly including raspberries in your diet can help promote a healthy body.

Research published in Nutrients shows that eating red raspberries benefits people with metabolic issues, including excess body fat and high blood pressure.

The study further explains how raspberries have been found to improve blood sugar balance, insulin regulation, and triglyceride levels while reducing certain inflammatory markers after a meal.

Aside from their nutritional perks, these keto-friendly fruits also provide an irresistible twist to sauces, dressings, and smoothies.   

Benefits of berries on keto

Various types of berries are on the keto diet food list as they provide a delightful taste and a rich source of nutrients, all while keeping carbohydrate intake low. 

Blueberries have a glycemic index (GI) of around 53, while strawberries, blackberries, and raspberries rank even lower, with GIs ranging between 25 and 40.

The GI is a measure of how rapidly a food increases blood sugar levels, and consuming these low-GI berries aids in maintaining stable glucose levels. 

This makes berries not only ideal for those following a ketogenic diet but also beneficial for individuals with diabetes or insulin resistance.

In addition, the ketogenic diet typically excludes many fruits due to their high carb content, but berries offer a welcome exception. They provide a natural sweetness and variety, allowing keto dieters to enjoy fruit without compromising ketosis.

There are many ways to incorporate berries into a ketogenic diet. For breakfast, they can be blended into a smoothie or served alongside Coconut Keto Crepes.

Berries also make a delicious addition to many dessert recipes, such as Keto Blueberry Crumble or Lemon Cream and Blackberry Fat Bombs.  

Keto recipes with berries

If you love berries but aren’t sure how to incorporate them into your low-carb lifestyle, you're in the right place.

Here are decadent and nutrient-dense dishes that include berries in creative ways.  

Keto Mixed Berry Mousse

Enjoy this luscious Keto Mixed Berry Mousse that blends the richness of heavy cream with the zest of lemon and a vibrant burst of mixed berries.

Each spoonful is a delightful harmony of tart berries and sweet, airy mousse, topped with crunchy pecans.

Not only is this dessert 100 percent keto-approved, but it’s also gluten-free and requires just six simple ingredients.

Coconut Almond Raspberry Bark

Every mouthful of this Coconut Almond Raspberry Bark offers a pleasing contrast of crunchy almonds, buttery coconut, and juicy berries, creating a deliciously satisfying treat that’s both indulgent and keto-friendly.

These bite-sized delights are ideal for a quick treat or dessert, providing a perfect balance of flavors that won't derail your low-carb goals.

Keto Acai Berry Bowl

Packed with vitamins, minerals, and antioxidants, this Keto Acai Bowl is a nutritional powerhouse featuring avocado, blueberries, and sugar-free acai berries.

It’s a satiating meal that’s as nutritious as it’s vibrant, providing healthy fats and natural flavors with every serving.

Keto Double Berry Cream Cheese Fat Bombs

Satisfy your sweet tooth with these rich and tangy Keto Double Berry Cream Cheese Fat Bombs crafted with cream cheese, coconut oil, butter, and fresh berries.

The silkiness of coconut oil and butter pairs beautifully with a pop of blueberry and raspberry, creating a perfect treat for those following a high-fat keto diet. 

Keto Blackberry Smash

For a refreshing mocktail, serve this Keto Blackberry Smash, combining juicy blackberries with zingy fresh lime and bubbly sugar-free ginger soda.

Garnished with rosemary, it’s a light, refreshing drink packed with aromatic flavors that awaken the senses and offer a refreshing twist to your beverage routine.

Fabulous for summer gatherings or a relaxing evening, this mocktail offers sweetness and delight without any hidden sugars.

Keto Lemon Blueberry Muffins

Bright and refreshing, these Keto Lemon Blueberry Muffins provide a zesty lemon flavor perfectly complemented by succulent blueberries.

With almond flour as the base, these muffins are moist and fluffy, delivering a low-carb twist on a classic favorite.

Perfect for breakfast or as a post-meal indulgence, Keto Lemon Blueberry Muffins are bursting with flavor, making them a delightful treat to enjoy at any time of day.

Sugar-free Raspberry Jam

If you are looking for a delicious low-carb topping, this Sugar-free Raspberry Jam delivers the perfect blend of sweetness and tartness.

Made with frozen raspberries and stevia, this easy, no-bake recipe creates a sensational low-carb jam ideal for serving with keto-approved bread and desserts.

Keto Strawberry Cheesecake

There's nothing like a creamy, tangy cheesecake topped with fresh strawberries.

This Keto Strawberry Cheesecake features a crumbly almond flour crust and xylitol as a sweetener, offering a delicious low-carb alternative to classic cheesecakes. 

Easy to make and perfect for any occasion, this decadent treat satisfies your cravings while keeping you in ketosis.

Key takeaways

Can you have blueberries on keto? Yes, blueberries can be enjoyed in moderation on a low-carb diet if you opt for fresh or frozen berries and avoid dried or processed varieties.

Not only do blueberries add variety, but they also offer numerous health benefits as they're low in carbs, high in fiber, packed with powerful antioxidants, and provide essential vitamins and minerals.

FAQ

1. Are blueberries keto-friendly?

Yes, fresh or frozen blueberries can be enjoyed in moderation on a low-carb diet as long as you monitor your carb intake. However, avoid dried blueberries; their higher carb content can quickly push you out of ketosis and disrupt fat burning.

2. How many blueberries can I eat on keto?

A recommended serving of blueberries on keto is around 50 grams (1.7 ounces) per day, providing around 5 grams of net carbs. This portion size allows you to enjoy blueberries while leaving plenty of room in your daily carb limit for other keto-friendly foods.

3. What fruits can I eat on a keto diet?

On keto, you can enjoy a variety of fruits, including berries, avocados, tomatoes, and olives. However, it's vital to avoid high-sugar fruits such as bananas, grapes, and mangos, which can kick you out of ketosis.

4. What berries are not keto-friendly?

Berries that are high in sugar and carbohydrates, such as raisins and dried cranberries, should be avoided on a Healthy Keto® diet. Additionally, fruit juice and store-bought jams made from berries are typically high in sugar and can quickly exceed your daily carb limit.

5. What are the best ways to eat blueberries on keto?

Blueberries can be enjoyed in various ways on keto, such as blended into smoothies, sprinkled over low-carb pancakes or salads, and incorporated into desserts such as mousse, fat bombs, and muffins.

Sources

1. https://fdc.nal.usda.gov/food-details/171711/nutrients 

2. https://pubmed.ncbi.nlm.nih.gov/22082199/ 

3. https://pmc.ncbi.nlm.nih.gov/articles/PMC7767072/