The ketogenic or “keto” diet has become incredibly popular in recent years as a way to lose weight and improve health. This low-carb, high-fat diet puts the body into a state of ketosis, which has been linked to benefits like weight loss, reduced appetite, and improved cognitive function.
One of the keys to success on the keto diet is limiting carbs to 20-50 grams per day. This means many high-carb foods like bread, pasta, rice, and sweets are off the table. However, you can still enjoy fruits in moderation on keto as long as you pay attention to your portions and carb counts.
Dried fruit, like dried cranberries, are often considered keto-friendly alternatives to fresh fruit since the drying process removes a lot of the fruit’s water content, thereby concentrating its natural sugars and increasing its carb count per serving. But are dried cranberries keto approved? Can they fit into a ketogenic diet plan or should they be avoided?
Are Dried Cranberries Allowed on Keto?
The short answer is yes, dried cranberries can be eaten in moderation on a keto diet. However, it is important to pay close attention to serving sizes.
Dried cranberries contain the following macronutrients per 1/4 cup serving according to the USDA:
| Calories | 110 |
| Fat | 0 g |
| Carbs | 29 g |
| Fiber | 2 g |
| Sugar | 24 g |
| Protein | 0 g |
As you can see, a 1/4 cup of dried cranberries contains 29 grams of carbohydrates. Of those 29 grams, 24 grams come from sugars while 2 grams come from fiber. On keto, net carbs (total carbs – fiber = net carbs) are what’s most important since fiber does not impact blood sugar levels like other carbs.
So in a 1/4 cup serving of dried cranberries, the net carbs would be 27 grams. That’s over 100% of the daily allotment of net carbs (20-50 grams) on a strict keto diet. However, many people can still achieve ketosis while consuming 50-100 grams of net carbs per day. This means a smaller serving may fit into some keto diets.
For example, a single 1 oz (28g) serving of dried cranberries contains:
| Total Carbs | 21 g |
| Fiber | 1 g |
| Net Carbs | 20 g |
At 20 grams of net carbs, a 1 oz portion would fit into a daily 50 gram net carb keto diet. Some people may even be able to work with a 2 oz portion (40 net grams). But any more than that would likely kick you out of ketosis.
So in summary, dried cranberries can be keto friendly but only in very small, measured portions. Track your servings carefully and don’t overdo it.
Benefits of Dried Cranberries on Keto
Here are some of the top benefits you can enjoy from eating dried cranberries in moderation on the keto diet:
Antioxidants
Dried cranberries are filled with disease-fighting antioxidants like polyphenols, proanthocyanidins, anthocyanins, flavonols, and vitamin C. Research shows the antioxidants in cranberries may help reduce inflammation, protect against certain cancers like prostate and colon cancer, improve immunity, and benefit heart health. The concentration of antioxidants is higher in dried cranberries compared to fresh.
Gut Health
The antioxidants and fiber in cranberries have been shown to help inhibit the growth of certain bacteria like E. coli in the gut while allowing beneficial bacteria to thrive. This may help reduce gut inflammation and improve digestive health.
Dental Health
Research indicates the polyphenols in cranberries can help prevent bacteria like streptococcus mutans from adhering to teeth, limiting dental plaque and cavities formation. The anti-inflammatory effects may also help reduce gum inflammation.
Blood Sugar Control
Studies show cranberries may help lower blood sugar responses after meals and improve insulin sensitivity. The polyphenols are believed to be involved in regulating carbohydrate metabolism. Improved blood sugar control is crucial on the keto diet.
Kidney Health
The antioxidants in cranberries may help prevent bacteria from adhering to kidney and urinary tract cells, which can reduce urinary tract infections (UTIs). This could be beneficial for those prone to UTIs on keto.
So in moderation, dried cranberries provide some nice health bonuses. Just stick to a 1-2 oz portion.
Are Dried Cranberries Keto-Friendly Substitutes for Other Fruits?
Dried cranberries make good substitutes for some higher carb fruits and berries like:
Fresh Cranberries
1 cup fresh cranberries has 46 net carbs, while 1 oz dried cranberries has just 20 net carbs, making them a lower carb alternative. Use dried in place of fresh in chutneys, compotes, muffins, and scones.
Grapes
Grapes are very high in sugar and carbs, with about 15 net carbs per 3.5 oz serving. Swap dried cranberries in to lower the carbs.
Cherries
Cherries contain 19 net carbs per 1/2 cup. Replace them with chopped dried cranberries in recipes.
Mango
Mango has over 20 net carbs per 1/2 fruit. Substitute dried cranberries in smoothies and salsa.
Banana
A medium banana has about 27 net carbs, which can quickly add up. Use dried cranberries instead in muffins, cookies, and breads.
So in many cases, dried cranberries can stand in for higher carb fruits. Just watch your portions and carb counts.
Should You Avoid Craisins on Keto?
Craisins is a popular brand of dried cranberries made by Ocean Spray. Many keto dieters wonder if Craisins are keto approved. The answer is yes, but they must be eaten in moderation.
Here are the nutrition facts for 1 oz (28g) of Original Craisins:
| Calories | 90 |
| Fat | 0 g |
| Carbs | 22 g |
| Fiber | 2 g |
| Sugar | 18 g |
| Protein | 0 g |
With 20 grams of net carbs, a 1 oz serving fits into a 50 gram/day keto diet. However, Ocean Spray also makes flavored Craisins that contain added sugars. For example, 1 oz of Craisins Dried Cranberries Lemonade Flavor has 33 grams of carbs, 29 of which are sugar. The added sugars would make these inappropriate for keto.
When buying Craisins, stick to the original or unsweetened versions and measure out 1 oz portions to keep net carbs in check. Avoid the sweetened flavors.
Keto-Friendly Ways to Enjoy Dried Cranberries
Here are some delicious and keto-friendly ways to enjoy dried cranberries in moderation:
Salads
Add a few dried cranberries to keto-friendly salads containing ingredients like spinach, kale, cheese, avocado, chicken, and nuts. The sweet/tart flavor balances nicely.
Yogurt Parfaits
Mix a few dried cranberries into plain Greek yogurt along with coconut, walnuts, flaxseed, and cinnamon for a protein-packed breakfast.
Cheese Boards
Scatter some dried cranberries over a custom keto-friendly cheese board with options like manchego, goat cheese, Parmesan crisps, olives, and fatty meats.
Meatballs
Blend a handful of dried cranberries into ground turkey or beef before making into meatballs to add moisture and flavor.
Coleslaw
Toss dried cranberries into keto coleslaw made with shredded cabbage, mayo, and a splash of vinegar.
Chicken Salad
Add diced dried cranberries to chicken or egg salad along with parsley and lemon juice. Serve between lettuce leaves or cucumbers.
Baking
Use dried cranberries in small amounts to add flavor, sweetness, and moisture to keto mug cakes, muffins, breads, and scones.
Oatmeal
For a lower carb breakfast, top keto oatmeal made with chia seeds, flax meal, and nut milk with a few dried cranberries.
Smoothies
Add 2-3 dried cranberries to keto smoothies with ingredients like avocado, spinach, collagen, nut butter, and unsweetened almond milk.
So in moderation, dried cranberries can be incorporated into both sweet and savory keto dishes. Just keep portions small.
Potential Downsides of Dried Cranberries on Keto
While dried cranberries can be enjoyed on keto, there are a few potential downsides to consider:
Carbs Can Add Up Quickly
With about 20 net carbs per ounce, carbs add up fast with dried cranberries. It’s easy to overdo it, kicking you out of ketosis. Measure portions and track carbs closely.
May Cause GI Upset
Some people may experience gas, bloating, or diarrhea when eating dried fruit on keto. This is due to the high fiber and sugar alcohols sometimes added. Start with small amounts.
Risk of Overeating
Dried fruit is easy to overeat since the volume is smaller. Be mindful of portions and don’t graze directly from the bag. Pre-portion into snack bags.
Could Lead to Sugar Cravings
The sweet taste of dried cranberries could trigger carb cravings and sugar addiction in some individuals, making keto adherence more difficult. Be cautious if you’re sugar-sensitive.
Laxative Effects
Prunes are notorious, but dried cranberries can also have a laxative effect if you eat too many. This can lead to loose stools or diarrhea.
Nutrient Deficiencies
Since dried fruit is so high in sugar and carbs, large amounts may crowd out other more nutrient-dense foods from your diet. Focus on quality nutrition.
So be mindful of portions and listen to your body’s response when incorporating dried cranberries into your keto diet.
Healthier Keto-Friendly Dried Fruit Options
If you want to incorporate some dried fruit into your keto diet but are concerned about dried cranberries spiking carbs, here are some healthier alternatives to consider:
Unsweetened Dates
Medjool dates only contain about 15 grams of net carbs for 3 dates, making them one of the lowest carb dried fruit options.
Dried Coconut
With just over 1 gram of net carbs per ounce, unsweetened dried coconut chips or shreds are a great crunchy, sweet keto snack.
Prunes
At 17 grams of net carbs for 3 prunes, they can fit into some keto diets in moderation and provide fiber.
Raisins
A small 1 oz portion of raisins contains about 20 net carbs, so raisins can be used sparingly for sweetness in keto baking.
Dried Apricots
With only 13 net carbs for 4 small dried apricot halves, this fruit makes the lower carb dried fruit list.
Focus on keeping portions of these around 1 oz to keep net carbs in check. Track carefully.
Are Dried Cranberries Keto-Friendly? The Verdict
Dried cranberries can be incorporated into a keto diet but should be eaten in very small 1 oz portions, and their carb counts need to be strictly tracked. Focus on unsweetened varieties and avoid those with added sugars.
Potential benefits of dried cranberries on keto include antioxidants, improved gut and dental health, better blood sugar control, and substituting for higher carb fruits.
However, their high natural sugar content means carbs add up quickly. This could lead to keto flu symptoms, GI issues, sugar cravings, and nutrient deficiencies if you overdo it.
Stick to just 1-2 oz at a time and be mindful of your body’s response. Or, opt for lower carb keto-friendly dried fruits like unsweetened coconut or dates instead.
Overall, dried cranberries can fit into a keto diet in strict moderation, but should not be a staple item. Be cautious with portions and track carbs closely to stay in ketosis.
