Blackberries are a delicious, nutritious fruit that can be a great addition to a low-carb or ketogenic diet when consumed in moderation. In this article, we’ll take a close look at the net carb count of blackberries to help you determine if and how they can fit into your daily carbohydrate limits.
What are Net Carbs?
Net carbs are the total carbohydrates in a food minus the fiber. To calculate net carbs, you subtract the grams of dietary fiber from the total carbohydrates. The idea is that fiber doesn’t raise blood sugar levels, so we don’t need to count it as a carb gram. Net carbs give a more accurate look at a food’s effect on blood sugar and insulin compared to total carbs.
Total Carbs in Blackberries
One cup of raw blackberries (144 grams) contains approximately:
- Total carbohydrates: 14 grams
- Dietary fiber: 8 grams
- Sugars: 7 grams
As you can see, blackberries contain a high amount of fiber per serving. This fiber content is important when determining the net carbs.
Net Carbs in Blackberries
To find the net carbs in a serving of blackberries, we take the total carbs and subtract the fiber:
Total carbs in 1 cup blackberries: 14 grams
Dietary fiber in 1 cup blackberries: 8 grams
14 grams total carbs – 8 grams fiber = 6 grams net carbs
Therefore, one cup of raw blackberries contains around 6 grams of net carbs.
Daily Net Carb Intake on a Keto Diet
On a ketogenic diet, the general recommendation is to keep net carbs between 20-50 grams per day. The exact amount can vary based on individual needs:
- For most people, aim for less than 50 grams of net carbs per day.
- To help achieve nutritional ketosis, aim for 20-30 grams of net carbs.
- Athletes or very active people may go up to 50 grams and remain in ketosis.
With about 6 net grams of carbs per cup, blackberries can easily be incorporated into a keto diet. A serving of blackberries represents just 12-30% of the total daily carbohydrate limit on keto.
Tips for Including Blackberries on Keto
Here are some tips for enjoying blackberries on a ketogenic diet:
- Stick to a serving size of 1 cup fresh blackberries or 1⁄2 cup frozen unsweetened blackberries.
- Combine blackberries with low-carb yogurt or cottage cheese for a satisfying snack or light breakfast.
- Mix blackberries into a keto green smoothie along with healthy fats and protein.
- Use blackberries as a topping for keto pancakes or waffles.
- Blend blackberries into a homemade low-carb jam.
- Top salads with fresh blackberries for a pop of sweetness and fiber.
Blackberry Nutrition Facts
Blackberries are highly nutritious. Here are some of the health benefits of blackberries:
- Vitamin C: 1 cup provides 50% of the RDI for vitamin C. This important antioxidant supports immune function.
- Fiber: With 8 grams per cup, blackberries provide 32% of the RDI for fiber. Fiber benefits digestion and heart health.
- Vitamin K: Needed for proper blood clotting, 1 cup of blackberries provides around 30% of the RDI for vitamin K.
- Manganese: Blackberries provide around 50% of the RDI for manganese, which aids bone health and metabolism.
- Antioxidants: Blackberries contain beneficial plant compounds like anthocyanins that have antioxidant effects and help reduce inflammation.
Precautions with Blackberries
Blackberries contain small seeds that could possibly cause issues for people with diverticulosis or diverticulitis. Their high fiber content may also cause gastrointestinal issues for some people. Enjoy them in moderation and be aware of any personal tolerance issues.
Fresh vs. Frozen Blackberries
Both fresh and frozen blackberries can fit into a keto diet. Here’s a comparison:
| Fresh Blackberries | Frozen Blackberries |
|---|---|
| Higher water content | May be slightly more concentrated in nutrients after freezing process |
| Shorter shelf life | Can be kept frozen for months |
| Softer texture | More firm texture |
| Better for eating raw | Work well for cooking or baking |
| More delicate | Sturdier and easier to wash and handle |
| Higher price when not in season | Usually more affordable option |
Both fresh and frozen blackberries are good choices. Buy fresh when blackberries are in season for maximum flavor and cost savings. Opt for frozen during the off-season or when fresh blackberries are expensive.
Dried Blackberries
You can also find dried blackberries, but they have a very different nutrition profile than fresh or frozen. The drying process removes a lot of the water content, concentrating the calories and carbs.
A 1⁄4 cup serving of dried blackberries contains approximately:
- Calories: 110
- Total carbohydrates: 29 grams
- Fiber: 5 grams
- Sugars: 24 grams
So 1⁄4 cup of dried blackberries has a whopping 24 grams of net carbs! This makes them hard to fit into a keto diet except in very small portions. Dried blackberries also lose some of their vitamin content in processing.
The Best Ways to Eat Blackberries on Keto
Here are some of the top ways to enjoy fresh blackberries on a keto diet:
- Keto Blackberry Smoothie: Blend blackberries with heavy cream or coconut milk, collagen peptides, almond butter, and ice for a filling smoothie.
- Blackberry Salad: Toss blackberries into a keto salad with greens, feta cheese, avocado, nuts, olive oil, and balsamic vinegar.
- Blackberry Almond Cake: Make mini keto cakes using almond flour and top with fresh blackberries.
- Blackberry Chia Pudding: Mix chia seeds with coconut milk and top with blackberries for a quick high-fat breakfast.
- Blackberry Ice Cream: Make a creamy keto ice cream base and stir in fresh blackberries.
FAQ
Are blackberries keto?
Blackberries are one of the best berries for keto due to their high fiber content and low net carbs. Enjoy them in moderation as part of a healthy low-carb diet.
Can you eat blackberries on keto?
Yes, blackberries can absolutely be part of a ketogenic diet. A 1 cup serving contains just 6 grams of net carbs, so they fit easily into daily carb limits.
Are blackberries high in carbs?
Blackberries contain 14 grams of total carbs per serving. But with 8 grams coming from fiber, the net carb count is only 6 grams.
What are the carbs in blackberries?
One cup of raw blackberries contains approximately 14 grams total carbs and 6 grams of net digestible carbs after subtracting fiber.
Can I eat blackberries at night on keto?
Blackberries are fine to eat in moderation as part of your dinner or an evening snack on keto. Just count the net carbs as part of your daily totals.
The Bottom Line
Blackberries are one of the lowest carb fruits, making them a smart choice for low-carb and ketogenic diets. While they contain 14 grams of total carbs per serving, much of this comes from fiber. The net carb count is just 6 grams for 1 cup of berries.
Enjoy fresh or frozen blackberries in smoothies, salads, desserts, and snacks to take advantage of their great nutrition and flavor while maintaining ketosis.
