Strawberries On Keto: How Many Carbs?

Strawberries are a tasty treat, but can you eat them while following a keto diet? The answer is yes, strawberries are keto-friendly! While fruit is often off-limits on keto due to its high natural sugar content, strawberries are an exception. This is because they have a low-calorie count and are rich in fibre, which means the net carb count is relatively low. A 1-cup serving of strawberries contains around 11 grams of carbs and 8 grams of net carbs. So, if you're following a keto diet, you can safely add strawberries to your shopping list and enjoy them as a sweet treat.

Strawberries are keto-friendly

The ketogenic, or keto, diet is a very low-carb, high-fat eating plan. Carb intake is often restricted to less than 20–50 grams per day. Strawberries are a keto-friendly fruit because they are low in carbs and high in fibre.

A 1-cup (152-gram) serving of strawberries provides just 11.7 grams of carbs and 3 grams of fibre. This equates to 8.7 grams of net carbs. Strawberries are also an excellent source of vitamin C, manganese, and folate.

Like other types of berries, strawberries are loaded with antioxidants, such as anthocyanins, ellagic acid, and procyanidins. These compounds have an antioxidant effect in your body, helping to quench free radicals and combat oxidative stress.

Strawberries are a great addition to a keto diet because of their low-carb count and high nutritional value. They can be added to Greek yoghurt, tossed in a salad, or used to flavour water.

However, it is important to remember that moderation is key. While strawberries are keto-friendly, you should stay within your carb allowance to avoid kicking yourself out of ketosis.

Carb count in strawberries

Strawberries are a tasty treat, but what's their carb count? Well, it depends on how many you're eating! A single strawberry contains, on average, 1.38 grams of total carbs and 1 gram of net carbs. If you're eating a cup of strawberries (about 8 berries), that's 11.5 grams of total carbs and 8.5 grams of net carbs.

Strawberries are a rich source of nutrients and are especially high in vitamin C, manganese, folate (vitamin B9), and potassium. They also contain antioxidants and beneficial plant compounds, including pelargonidin, ellagic acid, ellagitannins, and procyanidins.

So, can you eat strawberries on a keto diet? The answer is yes! Strawberries have a low enough carb count that you can enjoy them fairly often, but as with all things, moderation is key. The amount you can eat will depend on your personal macros, so be sure to calculate those to get a better idea of how many you can have.

Other keto-friendly fruits

While fruits are typically high in carbs, there are a few keto-friendly fruits that can be enjoyed in moderation as part of a well-balanced keto meal plan. Here are some examples of other keto-friendly fruits besides strawberries:

Avocados

Avocados are often used in savory dishes, but they are actually a fruit. They are a good source of healthy fats and are low in carbs, with around 8.5 grams of carbohydrates and 6.7 grams of fiber per 3.5-ounce fruit (100-gram serving). They also contain essential nutrients like vitamin C, vitamin K, potassium, and folate.

Tomatoes

Tomatoes are another low-carb fruit that can be included in a keto diet. They come in various sizes, so the total carb amount per serving can vary. For example, a medium-sized tomato (123 grams) provides 4.78 grams of carbs, while a cup of cherry tomatoes (149 grams) has around 5.8 grams. Tomatoes are also a good source of lycopene, beta carotene, vitamin C, potassium, and folate.

Lemons

Lemons are an excellent choice for the keto diet. A whole lemon contains 6 grams of carbs and 1.8 grams of fiber, while a wedge has around 0.7 grams of carbs. They are low-glycemic, meaning they won't cause spikes in blood glucose levels, and are a good source of vitamin C.

Blackberries

Blackberries are another keto-friendly berry option. They have a comparatively low carb count, with one cup (144 grams) containing 13.8 grams of carbohydrates and 7.6 grams of fiber. They are packed with vitamin C and other essential nutrients like vitamin K and manganese, which support the immune system.

Raspberries

Raspberries are a great choice for a keto diet as they are low in carbs and sugar compared to other fruits and berries. About 10 raspberries contain 2.3 grams of carbs and 1.2 grams of fiber, making them a perfect addition to a protein and fat-packed snack. They are also one of the healthiest fruits, containing high amounts of antioxidants that can help fight inflammation and lower the risk of chronic diseases.

Olives

Technically classified as a fruit, olives are another keto-friendly option. A cup of green olives contains around 5.18 grams of carbohydrates and 15.3 grams of healthy monounsaturated fatty acids, which may reduce the risk of stroke and heart disease.

Limes

Like lemons, limes can be enjoyed as a low-carb citrus option on a keto diet. A whole lime offers around 5 grams of net carbohydrates, while a spritz of lime juice provides few carbs but a good dose of immune-boosting vitamin C.

Cantaloupe

Cantaloupe is a low-carb melon that can be a satisfying and filling fruit option on a keto diet. A cup of diced cantaloupe has only 12.7 grams of carbs and 1.4 grams of fiber. It is also an excellent source of beta-carotene, which is associated with eye health, as well as vitamin K, potassium, and folate.

Star Fruit (Carambola)

Star fruit is a tropical fruit that is popular among those following a keto diet due to its low carb content. A cup of cubed star fruit contains only 8.8 grams of carbs and provides 3.7 grams of fiber. It is also a good source of vitamin C, potassium, magnesium, folate, selenium, and zinc.

Nutritional benefits of strawberries

Strawberries are a rich source of nutrients and can be a great addition to a healthy diet. Here are some of the nutritional benefits of strawberries:

High in Antioxidants and Plant Compounds

Strawberries are loaded with antioxidants and beneficial plant compounds, including pelargonidin, ellagic acid, ellagitannins, and procyanidins. Pelargonidin, the main anthocyanin in strawberries, gives them their bright red colour. Ellagic acid and anthocyanins are phytochemicals that have an antioxidant effect in the body, helping to combat oxidative stress. Anthocyanin-rich foods are associated with improved heart health.

Excellent Source of Vitamin C, Manganese, Folate, and Potassium

Strawberries are an excellent source of vitamin C, an antioxidant necessary for immune and skin health. They also contain good amounts of manganese, folate (vitamin B9), and potassium. Manganese is important for many bodily processes, while folate is essential for normal tissue growth and cell function, especially during pregnancy and in older adults. Potassium plays a role in regulating blood pressure.

Low in Calories and High in Fibre

Strawberries are low in calories, with about 32 calories per half a cup. They are also a good source of dietary fibre, which improves digestive health and can aid in weight loss and disease prevention. Fibre comprises around 26% of the carb content of strawberries, with 2 grams of fibre per 3.5-ounce (100-gram) serving.

May Improve Heart Health, Lower Blood Sugar, and Help Prevent Cancer

The high levels of antioxidants and plant compounds in strawberries are associated with a reduced risk of chronic diseases, including heart disease and cancer. Studies suggest that strawberries may improve heart health, lower blood sugar levels, and exhibit anti-cancer properties. Additionally, their low glycemic index score of 40 means they should not lead to spikes in blood sugar levels and are safe for diabetics.

Strawberry recipes for keto diets

Strawberries are a great fruit to incorporate into a keto diet. They are low in sugar, high in fibre, and packed with antioxidants and vitamin C. A cup of strawberries has 11.1 grams of total carbs, while a single strawberry has 1.38 grams. Here are some delicious keto-friendly strawberry recipes to try:

Keto Strawberry Shortcake

This dessert features vanilla cake with sweet and juicy strawberries and homemade whipped cream. It's an easy yet decadent treat.

Keto Strawberry Cheesecake

Strawberries and cheesecake are a match made in heaven. This keto cheesecake has an extra creamy texture and is gluten-free.

Keto Strawberry Muffins

These muffins are a delicious grab-and-go breakfast option or a healthy afternoon snack. They are ready in just 30 minutes.

Keto Strawberry Ice Cream

This ice cream is deliciously creamy and can be made without an ice cream maker. It's a perfect summer treat.

Keto Strawberry Smoothie

A simple and refreshing keto strawberry smoothie contains just four natural ingredients. It's an excellent choice for a hot summer day.

Keto Strawberry Mousse

This easy strawberry mousse uses coconut cream instead of whipped cream, making it dairy-free and airy.

Keto Strawberry Lemonade Cake

A moist and fluffy lemon cake with a creamy strawberry frosting. You can add more lemon zest to the batter to enhance the lemon flavour.

Keto Strawberry Tiramisu

A gluten-free and easy summer dessert with layers of cream, strawberries, and coconut flour cake.

Keto Strawberry Sauce

A smooth and sweet strawberry sauce that's perfect for topping cheesecakes, ice cream, or low-carb pancakes.

Keto Strawberry Rhubarb Crisp

A low-carb strawberry dessert that doubles as a nutritious breakfast. Warm strawberries and rhubarb taste even better with a buttery crumble on top.

Frequently asked questions