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Are Blackberries Keto-Friendly?

On the ketogenic diet the goal is to keep your carbohydrate intake low enough. What about blackberries, are they keto-friendly?

Blackberries are a type of fruit that can be consumed on their own, in combination with other foods like yogurt, or as a part of a variety of recipes.

The net amount of carbs, which comes down to total carbs minus carbs from fiber, in raw blackberries is around 4.9 grams per 100 grams.

While it depends on the rest of your diet, for most people blackberries are keto-friendly in limited amounts. That being said, you do want to make sure you don’t overdo it if you want to stay in ketosis.

If you want to eat some fruit on the keto diet but don’t like blackberries, you also have a few other options.

When is a food keto-friendly

The goal of the ketogenic diet is to put your body into ketosis, a state where it starts mainly burning fat as a fuel (1). This comes down to more or less getting 55%-60% of your macronutrients from fat, 30%-35% from protein, and 5%-10% from carbohydrates.

For most people this comes down to eating around 20g – 50g of carbohydrates a day.

In reality, this number is different depending on a lot of factors. For example, people who exercise a lot may be able to consume more carbohydrates before getting kicked out of ketosis.

That being said that daily amount can be a good general guideline.

It is also common to exclude fiber from this amount since it doesn’t get absorbed into your body the same way as regular carbohydrates.

Carbs in blackberries

100 grams of raw blackberries contains the following amounts of carbs (2):

  • Total carbs: 10.2 grams
  • Of which fiber: 5.3 grams
  • Net carbs: 4.9 grams

Whether the 4.7 grams of net carbs in 100 grams of raw blackberries is enough to kick you out of ketosis depends a lot on things like the rest of your diet, your lifestyle habits, how big you are, etc.

One ounce of raw blackberries is about 28 grams, and contains the following amounts of carbs:

  • Total carbs: 2.9 grams
  • Of which fiber: 1.5 grams
  • Net carbs: 1.4 grams

The number of net carbs in 1 ounce of blackberries, 1.4 grams, is easier to fit into a keto diet. Whether or not blackberries are keto for you ultimately depends on your individual situation and the rest of your diet.

Other nutrients in blackberries

Other nutrients like fat, protein, vitamins, and minerals also still matter on the ketogenic diet.

100 grams of raw blackberries contains the following nutrients (2):

  • Calories: 43
  • Protein: 1.4 grams
  • Carbs: 10.2 grams
  • Part of the carbs that is fiber: 5.3 grams
  • Fat: 0.5 grams
  • Vitamin C: 35% of the DV (Daily Value)
  • Manganese: 32% of the DV
  • Vitamin K: 25% of the DV
  • Copper: 8% of the DV
  • Folate: 6% of the DV

And some other vitamins and minerals in smaller amounts.

Besides being reasonable in net carbs, blackberries can also provide you with nice amounts of valuable nutrients. This can be a decent combination for a ketogenic diet.

How to avoid eating too many blackberries

To be able to fit blackberries into your keto diet, you may have to exercise some portion control. Having a big bowl of blackberries near you and hoping that you don’t eat too much is not the ideal way to do this.

You can avoid eating too many blackberries with some of the following tips:

  • Plan ahead, how many blackberries will you eat?
  • Put the planned amount in a bowl and leave the rest of the blackberries out of sight
  • Don’t eat during other activities like watching TV
  • Consider not buying blackberries if you can’t control yourself

If you notice you get out of ketosis you may need to reduce the number of blackberries you eat.

Alternatives for blackberries on keto

Blackberries are not the only option when you want to eat fruit on the ketogenic diet. This fruit is actually one of the options that are the lowest in net carbs but there are a few other fruits that can be decent on the keto diet.

Some of the following substitutes may be better for the keto diet. These are the net carb values per 100 grams (3, 4, 5, 6, 7, 8):

  • Raspberries: 5.4 grams of net carbs
  • Strawberries: 5.7 grams of net carbs
  • Watermelon: 7.1 grams of net carbs
  • Lime: 7.7 grams of net carbs
  • Cranberries: 7.6 grams of net carbs
  • Cantaloupe: 7.9 grams of net carbs

Keep in mind that you will have to exercise some portion control with these alternatives. That being said, if you don’t like blackberries but still want to eat fruit on a ketogenic diet, these can be good options.

What is your goal with keto?

Even a small portion of blackberries added to certain daily diets could potentially put you just over the net carbs border, out of ketosis. Depending on the goal you have with keto this may or may not be a problem.

If your goal is to stay strictly in ketosis 24/7 you want to be careful about your carbohydrate intake.

If your goal is to lose weight and become healthier, blackberries can be a good food option even if they potentially put you at a carbohydrate level slightly above your ketosis level.

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Matt Claes

Matt Claes founded Weight Loss Made Practical to help people get in shape and stay there after losing 37 pounds and learning the best of the best about weight loss, health, and longevity for over 4 years. Over these years he has become an expert in nutrition, exercise, and other physical health aspects.

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