The keto diet has become increasingly popular in recent years as a way to lose weight and improve health. This low-carb, high-fat diet puts the body into a metabolic state called ketosis, which has been linked to benefits like weight loss, improved blood sugar control, and reduced risk factors for heart disease.
However, the keto diet is also very restrictive, requiring followers to limit carbohydrate intake to only 20-50 grams per day. This leads many people to wonder whether they can still enjoy sweet fruits like cherries on the keto diet.
Are Cherries Keto-Friendly?
Cherries contain about 13 grams of carbohydrates in a one cup serving. They have a moderate glycemic index (GI) of 63. This means they cause a medium spike in blood sugar levels compared to other foods.
For most people on a standard keto diet, cherries would be too high in carbs to fit their macros. The typical keto macro split is:
– 70-80% of calories from fat
– 15-25% of calories from protein
– 5-10% of calories from carbs
In a 2000 calorie keto diet, this would equal just 20-50 grams of net carbs per day. One cup of cherries already provides 13 grams, so there wouldn’t be much room left for other carb sources.
However, some variations of the keto diet do allow for more carbs. On a targeted keto diet or cyclical keto diet, carbs are increased to 50-100 grams per day around workouts. This may provide enough leeway to enjoy cherries in moderation.
It’s also important to consider net carbs when evaluating the keto-friendliness of foods. Net carbs are calculated by subtracting fiber from total carbs, as fiber does not impact blood sugar the same way.
One cup of cherries has about 3 grams of fiber. So the net carb count comes out to about 10 grams. This lower number makes cherries a little more compatible with a keto diet.
Nutrition Facts for Cherries
Here is the full nutrition profile for 1 cup (154g) of sweet cherries (9):
– Calories: 97
– Fat: 0.3 g
– Carbs: 25 g
– Fiber: 3 g
– Sugar: 19 g
– Protein: 1 g
So while cherries are high in carbs, they are low in calories and provide fiber, vitamins, minerals, and plant compounds like anthocyanins.
Benefits of Eating Cherries on Keto
Although cherries don’t fit the typical keto macros, there are still some potential benefits to eating them in moderation on the diet:
1. Provide Antioxidants
Cherries are one of the best fruit sources of antioxidants. They contain beneficial plant compounds like anthocyanins, quercetin, and catechins (1).
Studies show that eating cherries can raise antioxidant levels in the bloodstream and reduce markers of inflammation (2, 3). This may help combat oxidative stress.
Since keto diets tend to be low in fruits and vegetables, adding cherries can be a good way to increase antioxidant intake.
2. May Improve Sleep
Cherries contain melatonin, a hormone that helps regulate the sleep-wake cycle.
In one study, tart cherry juice increased melatonin levels and improved sleep quality and efficiency (4). Participants also had less insomnia and woke up fewer times at night.
Improving sleep quality while following a keto diet may help reduce tiredness and fatigue. It can also support the natural metabolic rhythms of the body.
3. Support Exercise Recovery
The antioxidants and nutrients in cherries may help reduce muscle damage and soreness after intense exercise.
One study had participants drink tart cherry juice for seven days before a long distance relay race. The cherry juice group experienced less muscle pain afterwards compared to the placebo group (5).
Supporting exercise recovery with cherries can be useful on keto, since intense workouts deplete glycogen stores faster on low-carb diets. The anti-inflammatory compounds may help with muscle repair.
4. Could Lower Uric Acid
High levels of uric acid have been linked to gout, kidney stones, and metabolic syndrome risk. Uric acid levels tend to increase in ketosis, due to the breakdown of fat and protein.
Some studies show that eating cherries could help lower uric acid levels and reduce gout attacks. It’s thought that the anthocyanins in cherries inhibit the enzymes involved in uric acid production (6, 7).
If you are prone to gout or high uric acid, eating some cherries while on the keto diet may be beneficial. Monitor uric acid levels and adjust carb intake as needed.
Cons of Eating Cherries on Keto
While fresh cherries offer some potential benefits, there are also some downsides to consider:
Could Kick You Out of Ketosis
The main goal of the keto diet is to keep carb intake low enough to induce ketosis. For most people, eating a cup of cherries would probably supply too many carbs to stay in ketosis.
Everyone has a personal carb tolerance, so you may be able to fit in a small serving. But it could become easy to overdo it on cherries, quickly leading to excess carbs.
May Cause Digestive Issues
Because they are high in fiber and fructose, large amounts of cherries may irritate digestion. Issues like bloating, gas, and diarrhea are possible, especially if your system is sensitive or not accustomed to higher carb intake.
Contains Fructose
Cherries contain about 4 grams of fructose per cup. Although fruit in moderation is generally healthy, excess fructose consumption can be problematic on keto.
High amounts of fructose may contribute to fatty liver, insulin resistance, and stalled weight loss on low-carb diets (8).
Higher in Carbs Than Other Berries
If you do choose to include some berries on keto, there are lower carb options than cherries. Here are the net carbs per cup of some popular berries:
– Raspberries: 4 grams
– Blackberries: 4 grams
– Strawberries: 6 grams
– Blueberries: 12 grams
– Cherries: 10 grams
So while cherries are delicious, other berries can better fit your macros on keto.
Can You Eat Dried Cherries on Keto?
Dried cherries, also known as dried tart cherries, have a more concentrated nutrition and sugar content.
One cup of dried cherries contains (10):
– Calories: 330
– Carbs: 84 grams
– Fiber: 4 grams
– Sugar: 59 grams
Because the drying process removes water, the total carbohydrate and sugar content becomes very high. 84 grams of carbs is too high an amount for the keto diet.
Even when accounting for the fiber and going by net carbs, one cup of dried cherries would come out to 80 grams. It would be very easy to overeat on carbs and quickly get kicked out of ketosis by eating dried cherries.
A small 1-ounce (28 gram) serving of dried cherries contains about 21 grams of carbs. So while this portion size would still be considered high for keto, it may potentially fit into some people’s daily carb limit in moderation.
When cooking or baking with dried cherries on keto, use very small amounts. And be sure to account for the carbs in your macros.
Healthier Keto-Friendly Cherry Substitutes
If you want to enjoy the flavor of cherries on a keto diet, these lower-carb alternatives can create a similar taste and texture:
1. Frozen Cherries
While fresh cherries are higher in carbs, an alternative is to eat them frozen.
Frozen cherries have a candy-like texture and increased sweetness. This allows you to use just a small portion. Add several frozen cherries into a smoothie rather than a whole cup of fresh.
2. Cherry Extract
Cherry extract provides an intensely concentrated cherry flavor. Just a few drops can give foods or drinks a cherry taste without added carbs.
Use cherry extract to flavor things like baked goods, yogurt, protein shakes, or chia pudding.
3. Sugar-Free Cherry Syrup
Look for a syrup made with natural cherry flavor and sweetened with a keto-friendly zero-carb sweetener like stevia or monk fruit.
Drizzle a small amount onto desserts or mix into beverages for a cherry flavor. Be sure to account for any minor carbs.
4. Cherry Juice Concentrate
Cherry juice concentrate still contains the fruit’s natural sugars. However, because it’s condensed, you can use very small amounts.
Stir a teaspoon or two into smoothies, chia puddings, yogurt, or cottage cheese for a nutritional cherry boost.
Optimal Consumption of Cherries on Keto
When incorporating cherries into a keto diet, moderation and portion control are key. Here are some tips:
– Limit intake to 1⁄2 – 1 cup maximum per day
– Count carbs and net carbs to fit cherries into macros
– Enjoy cherries post-workout when carb tolerance is higher
– Pair cherries with protein, fat, and fiber for slower carb absorption
– Choose tart cherries over sweet cherries when possible
– Drink plenty of water to stay hydrated
– Test ketones and monitor symptoms to ensure you remain in ketosis
Consuming just a small serving of cherries occasionally can let you add some nutritional variety while following a keto diet. But stick within your carb limits and adjust intake based on your individual tolerance.
Cherry Keto Recipes
Here are some keto-friendly recipe ideas for enjoying cherries in moderation:
Keto Cherry Smoothie
Blend together:
– 1⁄2 cup unsweetened almond milk
– 1⁄4 cup plain Greek yogurt
– 1⁄4 cup frozen cherries
– 1 tbsp almond butter
– 1⁄2 tsp vanilla extract
– Optional: collagen, whey protein, spinach
Keto Cherry Garcia Popsicles
Blend and freeze:
– 1 cup coconut milk
– 1⁄4 cup heavy cream
– 2 tbsp powdered monk fruit/erythritol sweetener
– 1⁄4 tsp almond extract
– 1⁄4 cup frozen chopped cherries
Keto Cherry Cheesecake Cups
Combine:
– 4 oz cream cheese, softened
– 1⁄4 cup powdered erythritol
– 1 egg
– 1 tsp vanilla
– 2 tbsp lemon juice
Spoon into muffin cups. Top each with 2 frozen cherries before baking.
Keto Cherry Coconut Bars
Make a crust with:
– 1 cup almond flour
– 1⁄4 cup coconut flour
– 1⁄4 cup melted butter or coconut oil
– Pinch of salt
Spread into a pan and bake 15 minutes. Allow to cool.
Make the filling by mixing together:
– 1 (8-oz) package cream cheese, softened
– 1⁄4 cup powdered erythritol
– 1 egg
– 1⁄2 tsp almond extract
– 1⁄4 cup chopped cherries
Spread on top of the crust and return to oven for 10 minutes. Allow to cool before cutting into bars.
The Bottom Line
Cherries can be incorporated into the keto diet in moderation. While they are too high in carbs to consume freely, enjoying a small portion occasionally provides beneficial nutrients and antioxidants.
Potential benefits of cherries on keto include increased antioxidants, lower inflammation, improved sleep quality, and faster exercise recovery. Drawbacks to watch out for are digestive issues, getting kicked out of ketosis, and excess fructose.
When eating cherries on the keto diet, be mindful of portions. Limit intake to 1⁄2 – 1 cup maximum per day, and count the carbohydrates toward your daily allowance. Substitute frozen cherries, cherry extracts, or juice concentrates when possible.
By customizing your carb intake and making adjustments as needed, you can incorporate cherries into a keto diet in a healthy, sustainable way.