Whether you garnish your smoothie with these delights, your salads, ice cream, desserts, or yogurt parfait, Blackberries are one of the most widely liked and used fruit that adds versatility to any dish they are added to.
They're generally known as a superfood because the are infused with potential antioxidants, minerals, fiber, vitamins, carbs, and fat, while being low in calories.
These sweet and dark berries taste as amazing as their nutritional profile, but are Blackberries keto friendly?
The good news is, yes, they are! They make the perfect garnish or snack for various diets, including keto.
Let's delve deeper into these juicy treats and find out how we can add Blackberries into our keto meal plan to augment vitality and overall health.
What Are Blackberries?
Blackberries are a low-calorie, versatile, and low-carbohydrate fruit generally used in vegetable salads, fruit salads, sauces, baked goods, and jellies. They're also popularly consumed out of hand.
These small berries are packed with beneficial elements that enhance antioxidant power and allow protection against various diseases. With a succulent, juicy flavor and bright color, they also boost brain health and have multiple other potential health benefits.
Blackberries are rich in fiber, minerals, vitamins such as K and C, and other beneficial compounds like manganese. They're a seasonal condiment known to be native to the United States and Europe.
They're famous for their fruity contribution to fruit salsa, dessert spreads, and as a condiment to seafood. With a peak season from June to August, they're generally available all year round.
Blackberries: Nutritional Profile
The nutritional profile of one serving – about 100 grams – of Blackberries are as follows:
| Calories | 43 |
| Total Fat | 0.5 grams |
| Saturated Fat | 0 grams |
| Polyunsaturated Fat | 0.3 grams |
| Monounsaturated Fat | 0 grams |
| Cholesterol | 0 milligrams |
| Total Carbohydrate | 10 grams |
| Sodium | 1 milligram |
| Potassium | 162 milligrams |
| Dietary Fibre | 5 grams |
| Sugar | 4.9 grams |
| Protein | 1.4 grams |
| Vitamin A | 4% |
| Vitamin C | 35% |
| Calcium | 2% |
| Iron | 3% |
| Vitamin D | 0% |
| Vitamin B-6 | 0% |
| Magnesium | 5% |
| Cobalamin | 0% |
Are Blackberries Keto Friendly?
The answer to “Are Blackberries keto?” is, thankfully, yes. Blackberries are an excellent and healthy option for individuals on a keto diet who wish to satisfy their sweet tooth.
A half-cup serving of Blackberries contains only 3.1 grams of net carbohydrates, which makes it an excellent keto-friend snack. Their versatility earns considerable brownie points as well: you can add them to a vegetable or fruits salad, sprinkle them on top of a dessert, or just simply eat a handful raw when craving a snack.
Not only is a half-cup serving of Blackberries low in net carbs, but it also contains minimal fat – less than 0.5 gram, according to USDA data.
In contrast, the same serving size contains a handful of fiber, potassium, vitamin C, Vitamin K, and other beneficial compounds. With a shallow carbohydrate content, they make a suitable keto-friendly snack to nibble on.
Since fiber is vital to dissolve excess food and fat, it allows an easy release of waste materials from the digestive tract. This process also allows vital nutrients to be absorbed by the body quickly.
It is quite difficult for people on keto diets to find fruits that offer the necessary nutrients while keeping the carb count low, and Blackberries are one of them. Therefore, they are a fruity piece of good news for people who wish to lose weight but do not have the time to exercise.
Although fresh Blackberries are low in carbs and keto-friendly, it is crucial to steer clear of dried and artificially canned variants. Dried and canned Blackberries are full of carbohydrates, which makes them highly unfit for a keto diet.
They also contain a considerable amount of artificial sugars for their preservation in the canning and drying process. Although this ordeal prevents them from decaying for more extended periods, it makes them unfit for a keto diet.
What Are The Benefits Of Blackberries On A Keto Diet?
Research shows that Blackberries contain the highest antioxidant content among all fruits and anthocyanins – a potent phytonutrient. Let's look into some other prominent benefits of Blackberries.
They:
- Prevent some cancers – anthocyanins present in Blackberries can lower the risk for cancer development
- Reduce cholesterol levels – they can decrease the oxidation process of low-density lipoprotein cholesterol by a whopping 50%
- Prevent gum infections and thus promoting oral health – the anti-inflammatory and antibacterial properties of this fruit can prevent bacterial growth, the development of cavities, and gum diseases, and worsening of sore throats and periodontal infections
- Support brain health – their antioxidant capabilities can hamper the progression of Alzheimer's disease caused by aging, prevent alteration in neurons' or the brain's composition, and decrease brain inflammation
- Augment cognitive functions – their nutritional profile helps reduce the effects of age-related medical conditions, and prevent motor and cognitive issues generally faced by older people
- Strengthen the bones – rich in vitamin K, vitamin C, and calcium, this fruit strengthens the bones and prevents bone fracturing, heavy menstrual bleeding, and easy bruising. They are considered effective proteins for bone development.
- Support the digestive tract – their high fiber content can help in the regulation of sugar consumption, high blood sugar levels, and the prevention of digestive tract complications such as constipation, bloating, and stomach pain
- Rejuvenate the skin – a normal serving of Blackberries contains about 35% of a normal person's daily Vitamin C requirement, helping to make the skin look rejuvenated and younger by promoting the production of elasticity promoting collagen
- Maintain a healthy eyesight – they contain vitamin A that can combat infections, bolster the immune system, and help produce pigments in the retina to promote good eyesight
What berries are the best for a Keto Diet?
All of the following berries are excellent options for a keto diet:
Strawberries
Sweet, juice, delicious, and filling, keto-lovers can eat strawberries in moderation on a keto diet. They also have various health benefits, and contain anti-inflammatory and anti-oxidant capabilities.
Nutritional Facts
| Total Carbs | 11 grams |
| Sugar | 7 grams |
| Fiber | 3 grams |
| Net Carbs | 8 grams |
Raspberries
Raspberries are a good option for a keto-friendly diet and contain robust antioxidants and flavonoids that can promote healthier veins and arteries and decrease blood pressure. They are also low in carbs, and thus great for a keto-friendly diet.
Nutritional Facts
| Total Carbs | 15 grams |
| Sugar | 5 grams |
| Fiber | 8 grams |
| Net Carbs | 7 grams |
Blueberries
Blueberries also make a good option for keto and healthy diets as they are infused with Vitamin C, antioxidants, and several other minerals. Therefore, they can help with an enhanced cognitive function, prompt healthy skin, and improve overall health.
Nutritional Facts
| Total Carbs | 21 grams |
| Sugar | 15 grams |
| Fiber | 4 grams |
| Net Carbs | 17 grams |
Goji Berries
Goji berries are low in carbs but sweet in taste, and great to eat raw, or as herbal tea or juice on a keto diet. They are also widely consumed as tablets, powders, and extracts. Goji berries are highly beneficial for health as they contain particular antioxidants known as Lycium Barbarum polysaccharides.
Nutritional Facts:
| Total Carbs | 21 grams |
| Sugar | 12 grams |
| Fiber | 6 grams |
| Net Carbs | 17 grams |
Wrapping Up
Blackberries are one of the few fruits that are sweet in taste, beneficial for overall health, and low in calories. Their versatility adds to their popularity, making them one of the most suitable keto options.
Now that you know the promising answer to “Are Blackberries Keto”, it is time to take out the fresh berries lying in your fridge and munch on them! Once you are done eating, come back for some more information about health and keto diets!
Please click one of the links below to learn more about keto friendly foods: