Are Blueberries Keto? This informative guide will help you to enjoy your favorite fruits while sticking to a keto diet!
Are Blueberries Keto?
It can be very confusing to know which fruits you can and can’t enjoy while on a keto diet. Here’s a quick synopsis on eating blueberries while remaining on a low carb diet: Yes, blueberries are safe for a keto diet. Blueberries are a very healthy choice because they are naturally low carb, full of antioxidants, vitamins and minerals. They are commonly referred to as a ‘superfood’.
However, blueberries are an ingredient that you’re going to want to keep a close eye on in regards to your serving size. They’re the perfect size for snacking, so my recommendation is to portion out a serving. That way, you can enjoy the berries while being sure to not go over your carbs for the day. I generally try to enjoy this fruit in a quarter cup portions.
Carbs in Blueberries
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. Net carbs are what you will need to watch when calculating your carb intake for the day, or when meal planning.
Are dried blueberries low carb?
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 for a keto diet. 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. If you have a food dehydrator (or some Air Fryers come with a dehydration option), you can prepare your own dried blueberries.
Low Carb Berries
- Blackberries are a keto friendly fruit. A serving only contains 1.5 grams of net carbs. My Blackberry Bourbon Smash is one of my favorite keto cocktails.
- Raspberries are another great option on a keto diet. A quarter cup comes in at only 1.5 net carbs- check out my Keto Raspberry Lemon Bread for a great keto breakfast recipe.
- Strawberries are another keto safe fruit. A 1/4 cup contains about 2 net carbs. Enjoy this Strawberry Limeade Keto Fruit Pizza for a fun and easy keto dessert.
- Cranberries are another low carb berry. A quarter cup has 2 grams of net carbs. Low Carb Cranberry Sauce is a great way to incorporate this fruit during the holiday season.