Keto Foods

Are Blueberries Keto-friendly? – Sugar Content, Net Carbs and Health Benefits

By Bree

Blueberries are widely considered to be one of the very best superfoods out there. This antioxidant-rich berry certainly has earned its reputation because of how genuinely nutrient-dense it is, in addition to being a versatile ingredient.

Are Blueberries Keto?

But are blueberries keto?

Today we’ll be taking an in-depth look at the popular berry in order to definitively answer that very question.

There are quite a few reasons why blueberries are a popular choice for people following low carb diet plans. Here are some of the most common ones:

  • Blueberries are generally considered one of the best dietary sources of antioxidants out there.
  • In addition to being antioxidant-rich, blueberries are also a rich source of dietary fiber.
  • Blueberries are incredibly nutrient-dense. They offer an abundance of essential vitamins, minerals, and other beneficial polyphenols.
  • They’re low in both calories and carbs with a rich, sweet flavor that lends itself perfectly to a variety of low carb dishes.
  • They can be enjoyed as a snack on their own or used to make a variety of keto-friendly recipes.

Are Blueberries Keto?

Blueberries are indeed a 100% keto-friendly fruit option to include as part of your keto diet.

Not only are they incredibly low carb, but they’re also low in calories as well, which means they won’t affect your macros too much in either direction. With that being said though, they’re also a rather solid source of dietary fiber, which makes them slightly more satiating than many people would first guess.

In addition, blueberries are also rich in a variety of beneficial nutrients: vitamins, minerals, antioxidants, and more.

All of these factors combine to make blueberries an easy recommendation to include as part of your keto diet.

Keto-friendly Blueberry Recipes

Keto Lemon Blueberry Bread

Lemon and Blueberry Keto Cheesecake Fluff

Blueberry Keto Breakfast Shake

Keto Blueberry Lemon Mug Cake

Cream Cheese Keto Blueberry Muffins

Blueberry Keto BBQ Ribs

Blueberry Lemon Keto Cheesecake in a Jar

Keto Blueberry Cobbler

Keto Blueberry Scones

Blueberry Keto Fudge

Blueberry Keto Gummy Bears

Blueberry Nutrition Facts

Here is the approximate nutritional breakdown for a 100 gram serving size of fresh blueberries:

  • 57 calories
  • 0.3 grams fat
  • 0.7 grams protein
  • 14 grams carbs
  • 2.4 grams dietary fiber
  • 10 grams sugar
  • 0 mg cholesterol
  • 1 mg sodium
  • 77 mg potassium

Blueberry Health Benefits

There’s a good reason why blueberries are considered such a popular ‘superfood’; they’re actually ridiculously nutrient-dense. Here are 3 of the top health benefits that you can gain by including blueberries in your diet:

  • Disease prevention. Blueberries can help to protect against diseases like cancer, Alzheimer’s, and more thanks to the fact they’re so antioxidant-rich. (1)
  • Improved digestion. Blueberries can help to prevent constipation by keeping your bowel movements regular thanks to their high fiber content. Beyond this, dietary fiber helps to promote overall gut health and may even help to further protect against certain types of cancer, such as colon cancer. (2)
  • May help improve cognitive function. There’s even evidence that the antioxidants found in blueberries can help to improve memory and overall brain function. One particular study found that adults with mild cognitive impairments who consumed blueberry juice for approximately 12 weeks experienced significant improvements in several markers related to brain function. (3)

Keto Blueberry Alternatives

There’s a good reason why berries are one of the most commonly recommended types of fruit while on the keto diet. They’re all great sources of essential nutrients and antioxidants. If you’re ever in a situation where you don’t have blueberries on hand, then you can just use one of the following berry substitutes:

  • Raspberries
  • Blackberries

(Learn more: Are Strawberries Keto?)

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