Strawberries are among the most popular fruits because of their sweet taste and recipe versatility.
Are strawberries, therefore, not suitable for keto and other low-carb diets? This article precisely describes how many strawberries can fit into a ketogenic diet.
Are Strawberries Keto?
Strawberries are a type of hybrid fruit in the genus Fragaria. Strictly speaking, they are not berries at all. The strawberry is an aggregate fruit. Each seed the fruit’s outside is one of the flower’s ovaries and contains a strawberry seed.
When I see strawberries, I immediately think of desserts. Can this sweet fruit be suitable for keto and other low-carb diets?
To clarify, we need to look closely at their carbohydrate content.
Carbs in Strawberries
Berries have a reputation for being poorer in carbohydrates than other fruits. Therefore, do strawberries 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 Strawberries?
100 grams of strawberries provide the following average nutritional values (*):
- Energy: 32 calories
- Protein: 0.7 grams
- Fat: 0.3 grams
- Carbohydrates: 7.7 grams
- Dietary fiber: 2.0 grams
- Net carbs: 5.7 grams
The nutritional data is astounding. Sweet strawberries have far fewer carbohydrates than one might think. In addition, their fiber content is relatively high.
However, they have a fat-to-net carbohydrate ratio of only 0.05, which is a good value for fruit.
Are Strawberries Keto-Friendly?
So make sure you do not eat them in bulk.
100 grams of strawberries contain 0.47 grams of sucrose and 2 and 2.5 grams of glucose and fructose (*).
Sucrose is what we understand by table sugar. This ordinary sugar, in turn, consists of 50% glucose and 50% fructose.
100 grams of strawberries provide an equivalent of about 5 grams of table sugar, which is extremely low for fruit.
Strawberries are a fruit more suitable for the ketogenic diet than most others. 250 grams of strawberries are perfectly safe to eat as a sweet dessert on keto.
Are Strawberries Healthy?
Strawberries are first-class donors of vitamin C. 100 grams of strawberries cover almost the entire daily requirement of vitamin C. In addition, the same amount can cover 19% of the daily requirement of manganese. Otherwise, strawberries do not contain any outstanding amounts of vitamins or minerals (*).
Nevertheless, strawberries are far healthier than apples, for example, which do not contain significant amounts of vitamins. They also have significantly less sugar.
In addition, polyphenols give strawberries anti-inflammatory and wound-healing properties (Van de Velde et al. 20191).
Strawberries Are Great for Keto
The bottom line is that strawberries are a fruit that will be welcome in any keto pantry.
Strawberries are suitable for keto and other low-carb diets if you don’t go overboard and eat a whole pound.
Carbs in Strawberries: Keto FAQ
How many strawberries can I have on keto?
You must eat a pound of strawberries to get kicked out of ketosis.
How many carbs are in 1 cup of fresh strawberries?
A cup of strawberries has 11.1 grams of carbs and 8.2 grams of net carbs.
Can I eat 3 strawberries on keto?
You can even eat 30 strawberries on keto since they are low in net carbs.
Are strawberries low-carb?
Strawberries are as low-carb as it gets for sweet fruit.
1Van de Velde F, Esposito D, Grace MH, Pirovani ME, Lila MA. Anti-inflammatory and wound healing properties of polyphenolic extracts from strawberry and blackberry fruits. Food Res Int. 2019 Jul;121:453-462. doi: 10.1016/j.foodres.2018.11.059. Epub 2018 Nov 28. PubMed PMID: 31108769.
Stephan is a writer and a true man of science, holding multiple diplomas and master's degrees in different research areas. His greatest passion is closing the gap between the conventional perception of health and the latest scientific evidence – always following the data.