Are Blueberries Keto?
Fresh fruit can be a gamble when it comes to a ketogenic diet. So it’s easy to get confused when it comes to blueberries: are they keto-friendly or not?
Like many foods up for questioning, this answer can depend on the type of diet you follow, your body’s individual needs, and the quantity or method in which you consume them.
But don’t worry! We’ll keep it simple for you because following a keto or low carb diet should be just as easy as following any other diet. We’ll go over the nutritional information of blueberries, the types of blueberries, and whether they can be part of your keto diet, as well as a few great recipes that are sure to satisfy your cravings.
Nutritional Information of Blueberries
Before determining whether blueberries can or cannot be part of a healthy keto diet, it’s important to understand the health benefits of blueberries and how they can impact your daily macronutrient intake.
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. These are natural sugars, which are much lower on the glycemic index than added sugars found in processed foods.
Blueberries are also high in vitamin C and vitamin K, as well as manganese and antioxidants. Compared to other fruits, blueberries have a relatively low calorie count, with only 80 calories per cup.
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. Just keep in mind the portion size and daily carb limit to avoid going over your carb intake.
Let’s look at the macros for blueberries to understand why they’re a great fruit choice for keto diets.
A 1-cup serving of fresh blueberries contains:
- Total fat: 0.5g
- Total carb content: 21g
- Protein: 1g
- Net carbs: 18g
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. That means that one cup of blueberries will nearly meet your entire daily carb limit.
However, this doesn’t mean you can’t enjoy blueberries on keto! It just means that they should be enjoyed in small amounts, depending on your personal carb intake.
What About Dried Blueberries?
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. If you’re on a keto diet, it’s best to only eat unsweetened dried blueberries, as sweetened ones can add a significant amount of sugar and carbs to your diet.
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! We are using Costco’s Kirkland brand of unsweetened dried blueberries for reference below.
A 1-cup serving of Kirkland unsweetened dried blueberries contains:
- Total fat: 0g
- Total carb content: 94g
- Protein: 3g
- Net carbs: 88g
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. You can still eat dried blueberries but in much smaller amounts, like a light sprinkling on top of a dish for added flavor, but that is totally up to your keto goals and preferences.
FAQ
Plenty of keto-friendly fruits, such as avocados, lemons, peaches, watermelon, tomatoes, cantaloupe, strawberries, blueberries, raspberries, and blackberries, can be enjoyed in moderation.
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.
There are many creative ways to enjoy blueberries while following a keto diet. Here are a few ideas:
– Add them to a low-carb smoothie or protein shake
– Use them as toppings for low-carb pancakes or waffles
– Bake them into keto-friendly muffins or bread
– Enjoy them as a topping for salads or yogurt
My Top 5 Favorite Recipes Using Keto Fruits
Blueberries aren’t the only low-carb fruit that can be part of a keto diet. Avocados, raspberries, lemons, limes, blackberries, and strawberries would all make great additions to any keto recipe.
The following recipes are creative ways in which I incorporate keto fruits into my diet. They are simple and super versatile, so feel free to swap out any fruit for blueberries if you wish!
1. Frozen Chocolate Covered Raspberries
A dessert trio you’ve been waiting for, these frozen chocolate covered raspberries with pistachios are a delicious and healthy keto-friendly treat. Juicy raspberries are stuffed with salty pistachios, covered in melted chocolate, and frozen to create the ultimate flavor combination.
Of course, you can swap the raspberries for blueberries or try different types of nuts and chocolate for a unique twist on this recipe.
2. Creamy Avocado Salsa with Pistachios
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. It’s the perfect example of what citrus fruit and avocados can add to a dish when incorporated into a keto diet.
3. Cottage Cheese Ice Cream
This cottage cheese ice cream is my own take on the viral trend. It’s a delicious and healthy dessert option that takes only five minutes to prep.
The cottage cheese gives it a creamy texture, while the strawberries, sweetener, and hazelnuts add delightful flavors. You can easily swap out the strawberries for other keto-friendly berries like blueberries or raspberries for a tasty alternative.
4. Baked Mediterranean Cod
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! Lemon juice is your best friend for recipes like these, as it adds flavor without adding too many carbs.
5. Crispy Butterflied Chicken Legs
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. Like lemon juice, lime juice is a great keto-friendly fruit that will add incredible flavor without adding extra carbs.
Like this guide? Check out…
- Are Gluten-Free Noodles Low Carb?
- Best Low Carb Rice Alternatives
- 10 High Protein Meal Prep Recipes
- 10 Low Carb and High Protein Snacks and Appetizers
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