Raspberries are a refreshing snack and dessert all-rounder that naturally contain sugar.
Are raspberries not suitable for keto and other low-carb diets? I derive exactly how many raspberries daily fit into a ketogenic diet in this article.
Are Raspberries Keto?
Raspberries are the most popular berries after strawberries and blueberries.
The raspberry, or Rubus idaeus, originated in Asia Minor and North America. The Romans spread raspberries in Europe. They not only ate the berries but also used them for painting.
Interestingly, raspberries are harvested only twice yearly, making them a relatively rare food.
When I see raspberries, the main thing that comes to mind is how well they complement yogurt. Can this sweet fruit even be suitable for keto and other low-carb diets?
To clarify, we need to look closely at their carbohydrate content.
Carbs in Raspberries
Berries have a reputation for being poorer in carbohydrates than other fruits. Therefore, do raspberries fit into a ketogenic diet in rough amounts?
The nutritional information will tell us to what extent we can enjoy them.
How Many Carbohydrates Are in Raspberries?
100 grams of raspberries provide the following average nutritional values (*):
- Energy: 52 calories
- Protein: 1.2 grams
- Fat: 0.7 grams
- Carbohydrates: 11.9 grams
- Dietary fiber: 6.5 grams
- Net carbs: 5.4 grams
The nutritional facts are astounding. Raspberries have even fewer carbohydrates than strawberries. In addition, their fiber content is exceptionally high.
However, they have a fat-to-net carbohydrate ratio of only 0.13, which is an outstanding value for fruit.
Are Raspberries Keto-Friendly?
Raspberries are allowed on a ketogenic diet.
100 grams of raspberries contain only 0.2 grams of sucrose plus about 2 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.
Hence, 100 grams of raspberries provide just over 5 grams of table sugar, which is incredibly low for fruit.
The raspberry fruit is more suitable for the ketogenic diet than most others. Even 250 grams of raspberries can be safely consumed as a dessert on keto, as long as you barely eat any other carbohydrate sources.
Are Raspberries Healthy?
Raspberries are rich in vitamins C and K. In addition, they provide a lot of manganese (*).
They also contain anthocyanins and ellagitannins. These polyphenols have anti-inflammatory properties and protect cartilage in patients with arthritis (Jean-Gilles et al. 20121).
Raspberries are right next to blueberries on the ORAC scale, known for their antioxidants.
This property gives eating raspberries an anti-aging effect that contributes to glowing skin (Rattanawiwatpong et al. 20202).
Raspberries Are Ideal for Keto
Among keto-friendly berries, raspberries are the best choice. They provide the least amount of carbohydrates and the most nutrients.
Raspberries are suitable for low-carb, as long as you don’t overdo it and eat over half a pound. They are a vital source of antioxidants that is also incredibly versatile on a ketogenic diet.
Carbs in Raspberries: Keto FAQ
Can I eat raspberries on a low-carb diet?
Raspberries are allowed on low-carb diets.
How many raspberries can you have on keto?
You must eat more than a pound of raspberries to get kicked out of ketosis.
How many carbs are in 10 Red Raspberries?
There are 2.3 grams of carbs in 10 red raspberries, of which 1.1 grams are 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.
Stephan is a true man of science, having earned multiple diplomas and master's degrees in various fields. He has made it his mission to bridge the gap between conventional wisdom and scientific knowledge. He precisely reviews the content and sources of this blog for currency and accuracy.
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