Strawberries are a rich source of nutrients. They contain phytochemicals such as ellagic acid and anthocyanins, as well as vitamin C. These compounds have antioxidant effects on your body, helping to suppress free radicals and combat oxidative stress.
So, can you eat Strawberries on a keto diet? Although these berries are primarily composed of carbohydrates (about 96%), they can still be included in a keto diet due to their low calorie content and high fiber content. In moderate amounts, strawberries can safely add sweetness and nutrients to your keto diet.
Nutritional Profile of Strawberries
100 grams of strawberries contain:
Calories – 32 kcal Fat – 0.3 g Total carbohydrates – 7.68 g Fiber – 2 g Net carbs – 5.68 g Protein – 0.67 g
Strawberries can be a part of a well-balanced keto diet as long as you account for their carbohydrate content within your daily macros. It’s important to monitor your overall carbohydrate intake to maintain ketosis.
Here is a table comparing the macronutrient content of various berries and fruits, including strawberries:
Comparison of Nutritional Values – Berries and Fruits
| Fruit | Serving Size | Calories | Protein | Fat | Carbohydrates | Fiber | Sugar |
|---|---|---|---|---|---|---|---|
| Avocado | 1/2 fruit (152 g) | 182 | 3.5 g | 15 g | 12 g | 8.5 g | 3.5 g |
| Fresh Blackberry | 1/4 cup (36 g) | 15 | 0.5 g | 0.2 g | 3.5 g | 2 g | 4 g |
| Frozen Blackberry | 1/4 cup (38 g) | 24 | 0.5 g | 0.2 g | 6 g | 2 g | 4 g |
| Frozen Blueberry | 1/4 cup (39 g) | 20 | 0.2 g | 0.3 g | 5 g | 1 g | 4 g |
| Pitted Sour Cherry | 1/4 cup (39 g) | 19 | 0.4 g | 0.1 g | 5 g | 1 g | 4 g |
| Pitted Sweet Cherry | 1/4 cup (39 g) | 24 | 0.4 g | 0.1 g | 6 g | 1 g | 5 g |
| Sliced Cranberry | 1/4 cup (28 g) | 13 | 0.1 g | 0 g | 3 g | 1 g | 2 g |
| Fresh Currant (Red and White) | 1/4 cup (28 g) | 16 | 0.4 g | 0.1 g | 4 g | 1 g | 3 g |
| Gooseberry | 1/4 cup (38 g) | 16 | 0.3 g | 0.2 g | 4 g | 1.5 g | 2.5 g |
| Cantaloupe Melon | 1/4 cup (44 g) | 15 | 0.4 g | 0.1 g | 3.5 g | 0.5 g | 3 g |
| Honeydew Melon | 1/4 cup (44 g) | 16 | 0.2 g | 0.1 g | 4 g | 0.5 g | 3.5 g |
| Fresh Raspberry | 1/4 cup (31 g) | 16 | 0.4 g | 0.2 g | 4 g | 0.5 g | 3.5 g |
| Frozen Raspberry | 1/4 cup (35 g) | 18 | 0.4 g | 0.2 g | 4 g | 2 g | 2 g |
| Sliced Fresh Strawberry | 1/4 cup (42 g) | 13 | 0.3 g | 0.2 g | 3 g | 1 g | 2 g | Frozen Strawberry | 1/4 cup (37 g) | 13 | 0.2 g | 0 g | 3.5 g | 1 g | 2.5 g |
| Whole Fresh Strawberry | 1 large (18 g) | 6 | 0.1 g | 0.1 g | 1.5 g | 0.5 g | 1 g |
In Conclusion
Strawberries, raspberries, and blackberries can be enjoyed in moderate amounts as part of a keto diet. They offer a rich array of nutrients and antioxidants while being relatively low in calories and net carbohydrates. However, it’s advisable to limit the consumption of blueberries due to their slightly higher carbohydrate content. As with any diet, it’s important to maintain a balanced approach and monitor your overall carbohydrate intake to ensure you stay within your desired ketogenic state.
