Blueberries | Carbs | Keto | Health | Bottom Line | FAQ
Blueberries are often at the top of the list for low-carb fruits because they are a rich source of antioxidants.
But do sweet blueberries fit into a low-carb diet like the keto diet?
Here’s how many blueberries you can eat daily on a ketogenic diet.
Are Blueberries Keto-Friendly?
Blueberries are one of the most nutrient-dense and antioxidant-rich fruits and can promote brain and heart health. In addition, they are super tasty and sweet.
Few people know that blueberries are a 20th-century invention. Before, you could only find these American natives in the wild.
Blueberries are lovely in desserts, yogurt, or snacks. However, can these sweet fruits still fit into a low-carb diet?
To find out, we need to look closely at their carb content.
Carbs in Blueberries
Berries have a reputation for being poorer in carbohydrates than other fruits. Is that why blueberries might even fit into a ketogenic diet in rough amounts?
The nutrition facts will tell us what amounts we can eat.
How Many Carbohydrates Are in 100 Grams Blueberries?
100 grams of raw blueberries provide the following average nutritional values (*):
- Energy: 57 calories
- Protein: 0.7 grams
- Fat: 0.3 grams
- Carbohydrates: 14.5 grams
- Dietary fiber: 2.4 grams
- Net carbs: 12.1 grams
The nutritional information is surprising. Blueberries have an extremely high amount of carbohydrates for berries. Their fiber content is also relatively low.
Are Blueberries Keto?
Blueberries are only suitable for keto in moderation.
Just 200 grams of blueberries can throw people out of ketosis. 100 grams of blueberries contain 0.1 grams of sucrose but 5 grams each of glucose and fructose (*).
Sucrose is what we mean by table sugar. Ordinary sugar, in turn, consists of 50% glucose and 50% fructose.
Therefore, 100 grams of blueberries are equivalent to 10 grams of table sugar, which is enormously high for berries.
Are Blueberries Healthy?
Blueberries contain high amounts of vitamins C, K, and manganese (*).
However, what makes blueberries interesting are various antioxidants.
Compared to blueberries and strawberries, blueberries have the most and more phenols, flavonoids, and anthocyanins (Huang et al. 2012).
The anticancer properties of blueberries also fit nicely with the health benefits of ketogenic diets (Adams et al. 2010).
In addition, researchers say they can provide memory-enhancing benefits for older adults (Krikorian et al. 2010).
Limit Blueberries on Keto
Blueberries are keto only in moderation.
Blueberries are not unhealthy per se, yet they are nature’s candy. Therefore, enjoying them only in small amounts is better on a ketogenic diet.
Among keto-friendly berries, blackberries, raspberries, and strawberries are better choices.
In any case, a handful of blueberries won’t hurt you or throw you right out of ketosis.
Carbs in Blueberries: Keto FAQ
How many blueberries can I eat on keto?
About 100 blueberries will kick you out of ketosis.
Are blueberries low-carb?
Blueberries have a moderate amount of carbohydrates.
How many blueberries is 20 carbs?
80 blueberries have 20 grams of net carbs.
Mag. Stephan Lederer, MSc. is an author and blogger from Austria who writes in-depth content about health and nutrition. His book series on Interval Fasting landed #1 on the bestseller list in the German Amazon marketplace in 15 categories.
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