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Keto berries are the best bet when it comes to fruit while low carb.

But do some berries work better for keto than others?

Absolutely! 

Berries are still fruit. And fruit is mostly made up of sugar called fructose. Berries, though, work better for keto for three reasons:

1. They’re small
2. They’re loaded with fiber
3. They tend to have less fructose

Out of 25+ types of berries around the world, we’ve narrowed down the absolute best keto berries for your snacking delight.

Let’s go!

The Best Keto Berries

All nutritional information was sourced from the USDA. All serving sizes are measured in 100g (½ cup) servings.

Blackberry – 4.5g net carbs

The modest blackberry is the undisputed champion of low carb berries. At only 4.5g of net carbs per half cup, this deep purple juice pocket is packed with nutrients and antioxidants. Gram for gram, they have a quarter of the potassium of an entire medium banana and more than half of the fiber compared to pinto beans.

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Raspberry – 5.5g net carbs

The beloved raspberry is next in line for the best low carb berry. Similar to the blackberry, its bright red cousin comes in at 5.5g net carbs per half cup. But this berry has even more vitamin C, fiber, and potassium than the blackberry — which is really saying something! A great trade off for that one extra gram of net carbs. 😉

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Strawberry – 6g net carbs

No one can think of summer without thinking of strawberries. Dip ‘em in chocolate or whipped cream or slice them over your favorite low carb vanilla ice cream and you can’t go wrong. Although they don’t contain quite as much fiber and have a few more carbs than blackberries or raspberries, they do taste sweeter, have just as much potassium, and have three times the vitamin C.

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Boysenberry – 7g net carbs

The boysenberry, although less common, deserves a place on this list because of its similarities to blackberries and raspberries. A little sweeter with a few more carbs, this berry is also packed with fiber and nutrients like vitamin E and folate.

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Blueberry – 12g net carbs

Sadly, the blueberry contains the most carbohydrates out of any on this list at 12g net carbs per half cup. But don’t get too bummed because they have some of the highest antioxidant ratings of any fruit, and are loaded with nutrients like vitamin C, potassium, and manganese. Also, they’re easier to sprinkle on meals and snacks in small quantities for that extra pop of flavor.

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Keto Berry Tips

• Always choose fresh berries whenever possible, as dried or canned berries can have a much higher sugar content.
• Learn to preserve berries in order to enjoy them year around.
• Most berries come in a powdered form these days. The powdered form tends to have lower carb counts per serving and can add tons of flavor to deserts, meals, and smoothies!

Which Keto Berries Are Your Favorite?

As always, let us know which ones are your favorite and if we missed any!

And don’t hesitate to enlighten us with any delicious ways you incorporate berries into your low carb diet. 🙂

Keto fruits and veggies go a long way to keep the low carb diet fresh, healthy, and exciting. 

So which fruits and veggies are best for keto? Well, it all depends on the carb count — the net carb count — because fruits and veggies consist primarily of carbohydrates. 

That’s why this quick guide has the net carb count on all the best keto fruits and veggies.

Let’s get to it!

Best Keto Fruits

1-4g of net carbs

Avocado – 2g net carbs Tomato – 2.5g net carbs Lemons – 4g net carbs Star Fruit – 4g net carbs Blackberries – 4.5g net carbs

5-7g of net carbs

Limes – 5g net carbs Raspberries – 5.5g net carbs Blueberries – 6g net carbs Coconut (“meat”) – 6g net carbs Strawberries – 6g net carbs Watermelon – 7g net carbs Boysenberry – 7g net carbs Cantaloupe – 7g net carbs

8-12g of net carbs

Grapefruit – 9g net carbs Papaya – 9g net carbs Plums – 10g net carbs Kiwi – 12g net carbs

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Best Keto Veggies

1g of net carbs (or less!)

Spinach – <1g net carb Kale – <1g net carbLettuce – <1g net carb Olives – <1g net carb Broccoli Raab – <1g net carb Celery – 1g net carb Basil – 1g net carb Cilantro – 1g net carb Mustard Spinach – 1g net carb Collard Greens – 1g net carb Garlic – 1g net carb

2-3g of net carbs

Mushrooms – 2g net carbs Radishes – 2g net carbs Arugula – 2g net carbs Bok Choy – 2g net carbs Swiss Chard – 2g net carbs Zucchini – 2.5g net carbs Eggplant – 2.5g net carbs Parsley – 3g net carbs Cauliflower – 3g net carbs Asparagus – 3g net carbs Cucumber – 3g net carbs Cabbage – 3.5g net carbs Jalapeno – 3.5g net carbs

4-5g of net carbs

Broccoli – 4g net carbs Bell Peppers – 4g net carbs Bean Sprouts – 4g net carbs Brussels Sprouts – 4.5g net carbs Okra – 4.5g net carbs Green Beans – 4.5g net carbs Artichoke – 5g net carbs

6-7g of net carbs

Rutabaga – 6.5g net carbs Pumpkin – 7g net carbs Beet Roots – 7g net carbs Onion – 7.5g net carbs

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How Many Carbs Should I Have on Keto?

Carb levels on keto can differ depending on several factors. Here are some of the most common reasons your carb count shouldn’t be locked in stone.

• We all have different and unique bodies
• We have different goals (weight loss, epilepsy treatment, athletic performance, etc.)
• There are different types of keto (modified keto, cyclical keto, targeted keto, etc.)

In general, though, most people typically eat 20g – 50g of net carbohydrates per day.

How to Calculate Keto Net Carbs

One skill everyone on a low carb diet needs to learn is how to calculate net carbs. Luckily, net carbs are super easy to calculate.

Here’s how:

Start with:	Subtract:	Equals:
Total Carbohydrates	Dietary Fiber	Net Carbs

Here’s an example for chia seeds.

Total Carbohydrates 12g Dietary Fiber 10g Net Carbs 2g

Pick Out Your Favorite Keto Fruits and Veggies

Now that you have a great list and know how to calculate net carbs for keto fruits and veggies, you’re well on your way to diversifying your low carb diet.

Let us know your favorites!

And, as always, let us know if we missed any…!

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