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A great way to swap out your favourite sticky sweets is with some fresh fruits like blueberries. But when you’re following a certain diet plan, i.e. ketogenic or low-carb, you might wonder whether blueberries are keto-friendly. Although many would assume that eating lots of fruits like blueberries is a healthier option, however most fruits and berries contain quite a lot of carbs, that’s why they taste so deliciously sweet – like nature’s candy. Usually the sweeter, or larger the fruit the more sugar it contains. On a keto diet, its best to eat fruits that are high in carbs, in moderation, so let’s discuss whether blueberries are a good fruit to add to your keto diet.
Table of Contents
- 1 What is Keto?
- 2 Can You Eat Fruit on a Keto Diet?
- 3 Carbs in Blueberries
- 4 Can You Eat Berries on Keto?
- 5 Switching Foods for Fruits
- 6 So are Blueberries Keto?
What is Keto?
The ketogenic diet, is a macro restriction diet, which means that you’ll be counting the grams of proteins, carbs or fats that you consume on a daily basis. Mainly focusing on your daily carb intake, but that doesn’t mean that you have to restrict certain food types like vegan or vegetarian diets do.
Being on a keto diet is all about achieving health benefits by determining your optimal macro breakdown. Typically this means the majority of your carbs should come from fat (70-75%), a sensible amount from protein (20%) and a small percentage from carbohydrates (5-10%).
Can You Eat Fruit on a Keto Diet?
The primary goal of low-carb or keto diets is carb restriction. Limiting foods like sweets, sugary fizzy drinks, and root vegetables like potatoes, not forgetting grain products like pasta and bread, as they contain the most carbohydrates. But fruits – despite the praises of health surrounding them, also happen to be fairly rich in carbohydrates, essentially the simpler sugars like glucose, and fructose. Here is the net carb count for some fruits:
|Grapes (1 cup)||26 grams|
|Banana (1 medium)||24 grams|
|Pear (1 medium)||22 grams|
|Apple (1 medium)||21 grams|
|Pineapple (1 cup)||20 grams|
|Blueberries (1 cup)||17 grams|
|Oranges (1 medium)||12 grams|
|Kiwi (1 medium)||9 grams|
|Strawberries (1 cup)||8 grams|
|Lemon (1 fruit)||6 grams|
Fruits are a lot higher in carbs compared to low-carb veggies, but they are much lower in carbs than foods like bread or pasta.
Carbs in Blueberries
Blueberries are low in sugar and calories, loaded with nutrients, and are exceptionally flavourful, making them a great fruit choice to enjoy on their own, blended in a smoothie, or dropped into a bowl of creamy yoghurt. On keto, most people aim to eat 50 or fewer grams of carbs in total per day or 25 grams of net carbs which refers to the total carb content minus the fibre and sugar alcohol elements.
The carb content of blueberries varies majorly, depending on whether they’re raw or fresh. So one-half cup (74 grams) of raw blueberries contains:
- Calories: 63
- 11 grams of carbs
- 2 grams of fibre
- Net carbs: 9 grams
But half a cup (60 grams) of dried blueberries contains:
- Calories: 190
- 48 grams of carbs
- 5 grams of fibre
- Net carbs: 43 grams
Dried blueberries are most likely discovered in trail mixes, or as a salad garnish, some dried blueberries can be sweetened with sugar which would increase their carb count even more.
Can You Eat Berries on Keto?
One of the most loved and tasty fruits are berries, and who wouldn’t love them? Berries according to most people, are high in calories and low in fat; containing varying amounts of carbs and sugars. They are packed with important vitamins and minerals, plus fibres. Many people who are on a keto diet have to limit their carb intake to 40 grams per day. Which is why they tend to eliminate fruits, like berries due to their high levels of sugar and carbs present in them. Let’s take a closer look at the berries that can be eaten whilst on a keto diet, providing that they are eaten in moderation:
- Goji Berries
Blueberries are packed with antioxidants and vitamin C, which can help promote healthy skin, cognitive function, and overall health. Blueberries have the highest amount of carbs compared to other berries, so its best to limit the amount of blueberries you eat whilst on a keto diet. One cup of blueberries contain:
- Total carbs: 21 grams
- Sugar: 15 grams
- Fibre 4 grams
- Net carbs: 17 grams
So the number of blueberries you eat would determine the total amount of carbs you would have left to eat for the rest of the day. You might choose to eat 40 grams worth of blueberries one day, which is perfectly fine, as long as you don’t exceed your limit.
Strawberries are deliciously sweet, and a filling fruit that you can eat in moderation on a keto diet. It also has antioxidant and anti-inflammatory benefits. One cup of sliced strawberries contain:
- Total carbs: 11 grams
- Sugar: 7 grams
- Fibre 3 grams
- Net carbs: 8 grams
Another great berry to snack on, whilst you’re on a weight loss journey is these beautiful blackberries, a great addition to your keto diet. Each cup of blackberries contain:
- Total carbs: 14 grams
- Sugar: 7 grams
- Fibre: 8 grams
- Net carbs: 17 grams
Raspberries are a great addition to a low-carb or keto diet. Not only are they deliciously healthy, but they happen to be very good for the heart; containing powerful antioxidants that can help reduce blood pressure and promote healthier arteries. One cup of raspberries contain:
- Total carbs: 15 grams
- Sugar: 5 grams
- Fibre: 8 grams
Goji berries have a sweet taste and can be eaten raw or consumed in the form of juice or herbal tea. They can also be taken as extracts, powders or tablets. However they are high in carbs, which means that a handful of goji berries is plenty!
- Total carbs: 21 grams
- Sugar: 12 grams
- Fibre: 6 grams
- Net carbs: 17 grams
On a keto diet having small amounts of strawberries, blackberries and raspberries are perfectly fine, but you should eat small portions of blueberries, as their carbs can rapidly add up, so you can either choose to eat a little everyday, or none at all.
Switching Foods for Fruits
When it comes to cutting out carbs from your diet, it’s not only pastries and bread you have to worry about. Carbs are also present in fruits which is reflected through their sweetness, so one might suggest eliminating fruits from a keto diet completely – but there’s no need. Keto is all about eating certain foods in moderation, so that you don’t exceed the limitations you’ve set yourselves. It’s never wise to avoid fruits, because they contain all the necessary minerals and nutrients for your body. Some fruits have a lower amount of carbs compared to others which would make them a better choice, so in order to achieve your weight loss goal, it’ll help to choose which fruits would be best to snack on.
Oranges are a great choice to have on a low-carb or keto diet. A small orange usually contains 9 grams of net carbs, they are a source of potassium which can help lower blood pressure. Achieving your dream body isn’t the only element to focus on when following a keto diet. It’s important to keep your internal organs, teeth and bones healthy and kicking.
Sometimes reffered to as vegetables, avocados are actually fruits, and they are a natural and healthy choice when it comes to a keto diet, as they contain 1.9 grams of protein, 1.9 grams of carbs, and 19.7 grams of fat per 100g. They also contain a lot of essential nutrients including potassium, calcium, magnesium and B vitamins. Blend it in a smoothie, or slice some into your favourite salads!
Surprisingly olives are a fruit too, they’re a great source of unsaturated fats as well as iron and vitamin E. These can essentially lower the risks of heart disease and diabetes. Olives are also high in sodium so you might have to watch how many olives you plan to eat if this would be a daily snack. With just 3 grams of net carbs per serving they can be eaten alongside any meal you like, from snacking on them with keto-friendly crackers, in salads or even some of your favourite dips.
Though it is considered as one of the sweetest fruits, some might assume that it is not suitable for those on a keto diet, but you can most certainly eat this succulent fruit in moderation. One kiwi with the skin on (for additional fibre) has 8 grams of net carbs, and are loaded with vitamin C. The antioxidants present in kiwi can help support your immune function which can help lower the risk of the cold and flu. They’re delicious eaten raw, blended in smoothies or a homemade ice lolly – yum.
Peaches are the perfect summer time fruit because they’re so versatile – you can eat them raw, or chop them into a salad, or throw them on a grill for a tasty side dish at dinner. One small peach contains 10.5 grams of net carbs. You can eat these in small amounts, as there are far too many carbohydrates present in this simple fruit, which is why some may choose to steer completely far away from these little yellow hued globes.
Having half a cup of cherries makes it possible for one to remain within their keto diet limitations, and enjoy this sweet and juicy fruit. Enjoying a cup of cherries might come at a cost, because you would have to prevent yourself from eating other foods that have certain levels of carbs in them. To make matters easier, you might want to stick to a quarter cup of cherries, so that you can enjoy and snack on other foods.
Cantaloupe can be eaten whilst on a keto diet, as long as they are eaten in smaller amounts, so that you don’t exceed your daily carb limit. In a whole cantaloupe you can expect to find 48 grams of carbohydrates, but it’s not like you can eat an entire cantaloupe in one day! Measuring one cup of chopped cantaloupe you can expect to find 12.4 grams of net carbs which is a lot better, and can easily be slotted into your keto diet, providing that you don’t plan to eat any foods with high carb content on the same day.
Looking to cut carbs but increase hydration? Watermelon is your fruit. Just one cup of watermelon contains 139 grams of water, and 11 grams of net carbs. You can incorporate this decadent fruit into your keto diet, as long as you make sure that you’re eating this fruit in moderate portions.
Honeydew contains antioxidants which help prevent cell damage, with one cup of this sliced fruit containing 14g of net carbs, and plenty of vitamin C, this is the perfect fruit to snack on during the day. Although this fruit can most definitely make it to the list of fruits to eat whilst on a keto diet, they are quite high in carbohydrates, which is why you’d have to eat as little as you can everyday. Depending on whether this fruit is your absolute favourite, you could choose to keep eating it, or replace it with much lower carb fruits instead.
Since grapefruits are mostly sour than sweet, many assume that this fruit is very low in carbohydrates. In fact 1 whole small grapefruit contains around 20 grams of carbohydrates, 3 grams of fibre, and 17 grams of net carbs. Since average keto diet allows 20 grams of carbs per day, this fruit would be far too much to consume whole, you could eat half and leave the rest for the next day. But some people are allowed to eat up to 50 grams of carbs per day, so that would mean 1 small grapefruit would make the perfect snack.
Lemons contain 6.52 grams of net carbs per 100 gram serving, and it’s important to limit the amount of lemons you plan to consume as the amount of carbs can add up to a lot, minimising your opportunity to eat other carb foods for the rest of the day. Squeeze some lemon in your morning water, or your favourite salads, to add that excellent tang we all love.
So are Blueberries Keto?
Eating blueberries in moderation especially if they’re raw, would be completely fine for anyone who’s on a keto diet. But if you choose to eat dried blueberries you’ll find that they are too high in carbs for keto. Thankfully there are many many other fruits that are deliciously sweet, and available to eat whilst on keto. Though eating in moderation seems to be the keto to a successfully met keto diet.