Blueberries are naturally sweet, slightly addicting, and easy to eat right off the bush. But are blueberries keto? Learn all about this tasty berry, along with nutrition information, low-carb recipes, and health benefits this tiny powerhouse fruit offers!
If you have a sweet tooth, a ketogenic diet might seem impossible to follow! Because on a high-fat keto diet, sugars are limited heavily – even the natural varieties.
While fruits are often a big no-no on a low-carb diet, there are some exceptions (hooray!).
In this post, were diving deep into the carb count, health benefits, and appropriate portion sizes for this sweet fruit.
Plus, I also share some of my favorite keto blueberry recipes and give a definitive answer to the question on all of our minds, “are blueberries keto?”
Note: Check out my guide on the best keto-friendly & low-carb fruits. Also, for even more food groups, this keto food list is perfect for anyone starting the keto diet.
Berries are one of the few fruits that you can enjoy on a keto diet because of their relatively low carb counts.
Blueberries contain approximately 14 grams of total carbs and 12 grams of net carbs per 100g serving.
With this being said, blueberries are definitely on the higher end of keto-approved fruits in terms of carbohydrates. Blackberries, raspberries, and strawberries all contain about half the net carb content for the same serving size.
Its important to limit your blueberry consumption so as to not affect your ketosis. For example, drinking an unmeasured glass of blueberry juice could very well kick you out of ketosis!
So, what exactly makes blueberries suitable for a keto diet? Essentially, its feasible to fit a serving size of blueberries into your meal plan without consuming too many net carbohydrates.
Beyond the macros, blueberries have several health benefits related to including them in your 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.
Blueberry lemonade popsicles
My blueberry lemonade popsicles are excellent for keto dieters when theyre craving a little something sweet.
Prep this easy treat with lemon juice, blueberries, water, and a sugar substitute.
Then, whenever the craving hits, youll have a full stock ready for you in the freezer!
Healthy gluten-free blueberry crisp
Next, try my gluten-free blueberry crisp for a healthy, low-carb version of this classic comfort food.
Its made with plump blueberries, nutmeg, cinnamon, and pecan topping (how can you resist?).
Why are blueberries not Keto friendly?
FAQ
Are blueberries bad for keto?
How many blueberries will kick you out of ketosis?
What fruits to avoid on keto?
Will berries break ketosis?
Are blueberries keto friendly?
Other blueberry products like jellies or pie fillings are too high in sugar and carbs for keto. While raw blueberries can be part of a keto diet, some other berries are even lower in total and net carbs and may be a better fit. For example, 1/2 cup (72 grams) of raw strawberries contains only 6 grams of total carbs and 4 grams of net carbs ( 6 ).
Is eating blueberries bad for type 2 diabetes?
According to some research, the berry is rich in polyphenols and bioactive anthocyanin compounds, the substance is known for its anti-diabetic, anti-cancer, anti-inflammatory, antimicrobial and anti-obesity functions, in addition to helping to prevent cardiovascular diseases.
How many carbs are in blueberries on a keto diet?
As we established earlier, blueberries contain 14.57 grams of net carbs per 100 grams. Given that individuals on a strict keto diet aim to consume only 20 to 50 grams of net carbs per day, even a moderate serving of blueberries could significantly consume a large portion of this daily carb allowance.
Can you eat berries on a keto diet?
Most other fruits are too high in carbs to be eaten regularly on a keto diet, but berries make a great fruit option for keto dieters. Raw strawberries, raspberries, and blackberries are lower in total and net carbs than raw blueberries, making them better choices for the keto diet.