Blueberries are tiny and juicy delights rich in nutrients, low in calories and sugar, and full of flavor, making them an excellent fruit choice. Their use is considerably versatile: they can be used in desserts, smoothies, or as a garnish.
You may be wondering, are blueberries keto? The answer is exciting: yes they are!
People on a keto diet generally eat less than 50 or 50 grams of total carbs or 25 grams of net carbs every day. Net carbs refer to the total carb content in a food, excluding the sugar alcohol and fiber contents.
Such a diet allows your body to attain ketosis; a state that is activated when the body in low in carbs and begins burning fat as a primary fuel source instead of the already deficient carbohydrates.
Ketosis is highly beneficial for people who wish to maintain fitness but do not have the time, energy, or will to exercise. In addition to weight loss, it is also advantageous for blood sugar control, and epilepsy management.
Let us delve further into these fruity delights and review their carb content and nutritional profile to better answer the question, “Are blueberries keto?”
What Are Blueberries?
Blueberries are purple or blue berries, and are a widespread group of perennial flowering plants. Biologically classified in the section Cyanococcus, these berries are a part of the genus Vaccinium, which also contain bilberries, Madeira blueberries, bilberries, and cranberries.
Blueberries contain anthocyanin, which is a compound that gives berries their blue color and contains several health benefits.
Blueberries are highly beneficial in maintaining bone strength, blood pressure, cancer prevention, heart health, skin health, mental health, and diabetes management. One serving of blueberries offers about 24% of the total recommended daily allowance of Vitamin C.
Blueberries are highly versatile in their use; they can be used to garnish and top yogurt, cereal, waffles, pancakes, oatmeal, blended to make syrups or smoothies, added to sweet breads or muffins, or simply eaten out of the palm.
Individuals on blood thinners – such as warfarin – must consult their medical professional before elevating intake of blueberries as they are rich in Vitamin K that can adversely affect blood clotting.
Blueberries: Nutritional Profile
| Serving | 100 grams |
| Water | 84.21g |
| Energy | 57 kcal |
| Protein | 0.74g |
| Fat | 0.33g |
| Carbohydrates | 14.49g |
| Fiber | 2.4g |
| Sugar | 9.96g |
| Calcium | 6mg |
| Iron | 0.28mg |
| Magnesium | 6mg |
| Phosphorus | 12mg |
| Potassium | 77mg |
| Sodium | 0.1mg |
| Zinc | 6mg |
| Vitamin C | 9.7mg |
| Thiamine | 0.037mg |
| Riboflavin | 0.041mg |
| Niacin | 0.418mg |
| Vitamin B6 | 0.052mg |
| Folate | 6mcg |
| Vitamin B | 12mcg |
| Vitamin A | 54IU |
| Vitamin E | 0.57mg |
| Vitamin K | 19.3mcg |
| Vitamin D | Traces |
Are Blueberries Keto Friendly?
Blueberries are a highly suitable dietary option for keto diet, especially when eaten raw. However, it is crucial to be mindful of your portion size. Half a cup of raw blueberries, which is about 74 grams, can be included in your keto diet while keeping the total carbs in check. However, if your primary focus is on net carbs, you may need to reduce the quantity.
Although raw blueberries are keto-friendly, sweetened or unsweetened dried berries contain substantial amount of carbs and sugars. Thus, they are not a good option for a keto diet, even in minute portions.
Certain other blueberry products, such as blueberry juice, blueberry jellies or jams, blueberry pie filling, and blueberry sauces, are rich in sugar, except in the cases the packaging explicitly labels them as sugar-free. Even in such cases, the particular sugar-free product might not be suitable for a keto diet.
All in all, blueberries are indeed keto-friendly, but it is imperative to keep your portion size in mind and not get carried away when munching on these juicy delights!
Health Benefits Of Blueberries
Blueberries are rich in phytochemicals – known as anthocyanin- and Vitamin C, which can help reduce the risks of various degenerative and metabolic diseases.
Some common health benefits of blueberries are as follows:
Reduced risk of cardiovascular diseases
Harvard School of Public Health research states that intake of a diet rich in blueberries can reduce the risk of cardiovascular disorders. Blueberries contain substantial amounts of soluble fiber which enhances glucose management, reduces cholesterol, and promotes cardiovascular disorder.
Decreased cancer risk
The American Cancer Society states that the high anthocyanin concentration present in blueberries helps lower the risk of particular cancer types, such as prostrate cancer, by decreasing inflammation and oxidative stress associated with cancer.
Enhanced brain health
Blueberries help improve the symptoms of mild cognitive impairment. Studies show that blueberries can also help improve brain health by prompting the production of high quantities of a neurotransmitter: dopamine.
Improved eye health
Rich in antioxidants, blueberries can help reduce stress and inflammation in the inner nerve layer of the retina and protect other eye structures and cells from damage.
Prompts gut health
Fiber is crucial to maintain adequate gut health. Blueberries thus help promote gut health as they are rich in fiber phytochemicals, minerals, and vitamins.
Which 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 |
Blackberries
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 | 10 grams |
| Sugar | 4.6 grams |
| Fiber | 3 grams |
| Net Carbs | 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
Blueberries are nutritious and healthy, and thus make an excellent option for keto diets if you are keeping total carbs in consideration.
However, not all products with blueberries in them are keto friendly: dried and canned blueberries contain substantial amounts of sugar and artificial sweeteners that make them unfit for keto.
Regardless, blackberries are an excellent way of including yummy and nutritious fruit in your diet, as long as you keep portion sizes in consideration.
Now that you know the answer to “Are blueberries keto?”, make sure you put a bag of fresh blueberries in your shopping cart the next time you go keto shopping!
Please click on one of the links below to learn more about keto friendly foods:
Are Black Olives Keto Friendly?
Is Canadian Bacon Keto Friendly?