Answer: Yes, blackberries are generally considered Keto-friendly. Despite their naturally occurring sugars, their carbohydrate content is relatively low, making them suitable for a ketogenic diet.
To add a sweet touch to your Keto diet without disrupting your carb limit, blackberries can be a great choice. Here are some key points to consider:
- Low in Net Carbs: Blackberries have a total carbohydrate content of 9.61g per 100g. Subtracting the dietary fiber content of 5.3g, which does not impact blood sugar levels, we are left with a net carb amount of approximately 4.31g. This is quite low, making blackberries a good fruit option for a Keto diet.
- Rich in Dietary Fiber: Blackberries are high in dietary fiber, with a content of 5.3g per 100g. Fiber helps you feel fuller for longer, which can assist in managing your appetite on a diet like Keto where calorie intake is often reduced.
- Minimal Impact on Blood Sugar: With sugars only amounting to 4.88g per 100g, blackberries can provide a sweet note to your meals without causing a significant spike in blood sugar levels – a crucial aspect to maintain while on a ketogenic diet.
- Nutrient Dense: Apart from their carb content, blackberries are a great source of several essential nutrients. They offer a good amount of protein (1.39g per 100g) and are rich in potassium (162mg per 100g), which can help balance electrolytes in the body, especially important on a ketogenic diet.
So, while maintaining a keen eye on portion sizes, feel free to include blackberries in your Keto meal plan for a touch of natural sweetness and a boost of vital nutrients.
- Amount Per ServingCalories43
- % Daily Value *
- Total Fat
- Saturated Fat 0.01g 1%
- Cholesterol 0mg 0%
- Sodium 1mg 1%
- Potassium 162mg 5%
- Total Carbohydrate
- Dietary Fiber 5.3g 22%
- Sugars 4.88g
- Protein 1.39g 3%
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.