Answer: Yes, mulberries can be incorporated into a keto diet, but in limited quantities. Their carbohydrate content should be taken into account when planning your daily carb intake.
Mulberries, while being relatively low in calories, do have a higher carbohydrate content which is a point of consideration for those following a ketogenic diet:
- Carbohydrate Content: Each 100g serving of mulberries contains 9.8g of carbohydrates, which is a significant portion of the typical daily limit for a keto diet (usually around 20-50g).
- Natural Sugars: The sugars in mulberries account for 8.1g per 100g serving. These are natural sugars, and not as harmful as refined sugars, but still count towards your total carb intake.
- Dietary Fiber: With 1.7g of dietary fiber per 100g, mulberries can contribute to your daily fiber intake, which is important for digestive health, even on a keto diet.
- Low in Fat: Mulberries contain very little fat (0.39g per 100g), so they don’t contribute much to the high-fat intake typically required on a keto diet.
Remember, the key to a successful keto diet is maintaining the right balance of macronutrients – high fat, moderate protein, and low carbohydrate. Mulberries can certainly fit into this plan, but like with all fruits, they should be consumed in moderation.
- Amount Per ServingCalories43
- % Daily Value *
- Total Fat
- Saturated Fat 0.03g 1%
- Cholesterol 0mg 0%
- Sodium 10mg 1%
- Potassium 194mg 6%
- Total Carbohydrate
- Dietary Fiber 1.7g 7%
- Sugars 8.1g
- Protein 1.44g 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.