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Keto Berries: A Keto Guide to Fruits and Berries

Nov 12, 2018 | Blog

Keyto Takeaway

  • Many fruits can be a problem on the ketgoenic diet due to high sugar and net carb content, but there are some exceptions.
  • The best fruits are avocados and most berries.
  • Avocados contain only 2 grams of net carbs while providing about 20g of healthy fats!
  • 1 whole cup of raspberries, strawberries, or blackberries are all 7 grams of net carbs or less, though blueberries are suspect coming in at 13 grams of net carbs per 1 cup

Keto and Most Fruits

Many fruits contain high amounts of sugar. These sweet, high sugar fruits include bananas, grapes, cherries, watermelon, peaches, apples, and can cause you to fall out of ketosis.

The Best Fruit For Keto

Avocados on a ketogenic diet are ideal. They’re packed with a ton of beneficial nutrients, which is probably why they’ve rightly earned their ‘superfood’ badge.[ii]

Half an avocado contains approximately 112 calories, 10 grams of fat, 6 grams of carbs, and 5 grams of fiber, which means that an avocado’s net carbs is only 1 gram for half of the fruit.

Berries For Keto

Berries are slightly higher in sugar than avocados, but they’re still relatively low carb compared to other fruits, which means you can still get your fruit fix when they’re consumed in moderation.

Berries also have a great nutritional profile, and they’re packed with beneficial minerals, antioxidants, and fiber. Not only do they contain a lot of goodness, berries have been found to improve blood sugar, reduce inflammation, and protect against some diseases.[iii]

Here are the net carb counts for a 1-cup serving of your favorite berries:

  • Raspberries – 7 grams of net carbs
  • Blackberries – 6 grams of net carbs
  • Blueberries – 17 grams of net carbs
  • Strawberries – 8 grams of net carbs

 

[i] https://www.ncbi.nlm.nih.gov/pubmed/23719144

[ii] https://www.ncbi.nlm.nih.gov/pubmed/23638933

[iii] https://www.healthline.com/nutrition/11-reasons-to-eat-berries#section2