Are Blueberries Keto?

by Pam Berg

While eating a lot of blueberries would have you consuming a large amount of net carbs, blueberries are a fruit that is generally recognized as “keto-friendly.” Even the lowest carbohydrate fruits must be enjoyed in moderation while on a keto diet.

Carbs, Calories, and Nutrients in Blueberries

A one-half-cup serving size of blueberries has 63 calories. That serving has 11 carbs, but due to the fiber content in the berries, there are only 9 net carbs.

A superfood, blueberries are chock full of nutrients. Packed with potassium, Vitamin C, and antioxidants, they are a nutritional powerhouse that doctors say can lower your chance of getting heart disease and cancer while working as an anti-inflammatory.

How Many Blueberries Can You Eat on Keto?

Determining how many blueberries you can eat on keto depends on how many net carbs you eat daily. The standard keto diet reduces carbs to under 50 daily, while some strict keto dieters go considerably lower. If you eat a fruit like blueberries, you will need to make sacrifices elsewhere in your diet for the day.

Limiting your amount of blueberries to a serving or two is a great way to enjoy the delicious fruit without taking yourself out of ketosis.

Best Way to Eat Blueberries When On a Keto Diet

Baked Goods: Don’t assume you cannot eat any baked goods when on a keto diet. Peek at the links to our delicious keto blueberry recipes!
Breakfast: Top your yogurt or keto overnight oats with blueberries.
Salad: Salads don’t have to be savory. Top your salad with a few blueberries and strawberries, and use sugar-free poppyseed dressing for a sweet salad.
Shake or Smoothie: Blueberries go great in a protein shake for a quick snack or meal replacer.
Snack: Blueberries, keto nuts, and sugar-free chocolate chips will satisfy you.
Topper: Think outside of the box. Blueberries would taste great on top of some vanilla protein ice cream. Check out these recipes!

Keto Friendly Blueberries Recipes

What Fruits Are Not Keto-Friendly?

In a ketogenic diet, where the goal is to remain in a state of ketosis by minimizing carbohydrate intake, certain fruits are considered not keto-friendly due to their high sugar and overall carb content.

Here's a list of fruits that are typically avoided or consumed very sparingly on a keto diet:

Bananas: High in starch and sugars, bananas are among the highest carb fruits.
Grapes: Both red and green grapes are high in sugar.
Mangoes: Known for their high sugar content.
Cherries: While nutritious, cherries are relatively high in sugars.
Pineapples: High in sugar and carbs, making them not suitable for keto.
Apples: Medium to high in carbs, depending on the size and variety.
Pears: Similar to apples, pears are also higher in sugars.
Oranges: Citrus fruits like oranges are high in sugar.
Peaches: Can be high in sugars, especially ripe ones.
Watermelons: Though water-rich, they are also high in sugars.

It's important to note that moderation is key, and small portions of these fruits might still fit into a keto diet, depending on one’s individual daily carbohydrate allowance. However, most people on a strict ketogenic diet tend to avoid these fruits to maintain ketosis.

Instead, they focus on lower-carb options like berries (raspberries, strawberries, blackberries, and blueberries) in moderation, which provide the sweetness and nutritional benefits of fruit without exceeding carb limits.