Are blackberries keto friendly? – Calories, Nutrition and Keto Recipes
Are blackberries Keto-Friendly?
Yes, blackberries are considered to be keto-friendly. This is due to their low sugar content, high fiber content, and moderate amount of carbs. They can be included in a ketogenic diet which is a low-carb diet.
Nutritional Facts About blackberries
Blackberries are packed with essential nutrients and vitamins. They are a rich source of Vitamin C, Vitamin K, Vitamin A and also provide dietary fiber. They are also a source of manganese and magnesium. The high fiber content aids in digestion and contributes to satiety which can be particularly beneficial if you are trying to lose weight.
Calories, Carbs, Proteins and Fats
| Nutrition | Per 100 Grams | Per 1 Oz |
|---|---|---|
| Calories | 43 | 12 |
| Carbs | 9.6g | 2.7g |
| Sugar | 4.88g | 1.39g |
| Protein | 1.39g | 0.4g |
| Fat | 0.49g | 0.14g |
| Impact on Ketosis | Low | Low |
What is the Average Weight?
On average, a single blackberry weighs around 4grams. However, the weight of blackberries can vary based on their size.
Additional Information About blackberries
Blackberries are a great source of antioxidants. They contain anthocyanins which give them their dark color and are known to have anti-inflammatory properties. Blackberries also contain a good amount of antioxidants such as lutein, zeaxanthin and ellagic acid.
Other Foods To Match With
Blackberries can be combined with various foods. In a keto diet, they can be eaten with other low-carb fruits, including raspberries and strawberries. They can also be included in a fruit salad with nuts for added protein. If you are including dairy in your diet, blackberries can be an excellent topping for Greek yogurt or cottage cheese. Plus, they can be blended into a kale or spinach smoothie for added nutrition. The sweet and tangy flavor of blackberries makes them perfect to pair with savory foods like cheese, salads or meat dishes.
8 Famous Keto-Friendly Dishes To Try
1. Keto-friendly Blackberry Smoothie
This flavorful smoothie is not only keto-friendly, but it’s also packed with antioxidants from blackberries. Combined with a small amount of full-fat Greek yogurt, unsweetened almond milk, and a touch of stevia for added sweetness, it’s a great low-carb breakfast or snack that won’t spike your blood sugar levels and keep you feeling satisfied for hours.
2. Sugar-free Blackberry Chia Seed Jam
A delicious jam perfect for a low-carb and high-fat ketogenic diet. Blackberries, chia seeds, lemon juice, and a keto-friendly sweetener are all you need to make this delectable spread. You can enjoy it on a slice of keto bread or use it to sweeten your smoothies or desserts.
3. Keto Blackberry Cobbler
A delightful dessert that is both sweet and satisfying, featured by its lack of refined sugar and reduced carbohydrate content. The blackberries provide natural sweetness and antioxidants while the almond flour and butter crust offers healthy fats crucial for those on a keto diet.
4. Blackberry Spinach Salad
This simple salad is a fantastic keto-friendly lunch or dinner option due to its balance of healthy fats, protein, and low-carb fruits and vegetables. The blackberries add a sweet burst of flavor that complements the spinach, cucumber, and avocado, all drizzled with a tangy vinaigrette.
5. Keto Blackberry Cheesecake
A dessert that is incredibly decadent and satisfying, yet low in carbs. The creamy cheesecake base is made with cream cheese and sweetener, while the topping is a mixture of blackberries and a bit of keto-friendly sweetener.
6. Chilled Blackberry and Cucumber Soup
A refreshing and light soup that’s perfect for warm weather. The blackberries offer a hint of sweetness that contrasts nicely with the freshness of cucumber. To ensure this dish remains keto-friendly, use full-fat yogurt or a low-carb diary substitute for creaminess.
7. Keto Blackberry Muffins
These muffins incorporate fresh blackberries into a low-carb, high-fat batter made from almond flour and butter. They make a delicious breakfast or snack on-the-go, and you can enjoy them guilt-free knowing they fit right into your keto meal plan.
8. Raw Blackberry Coconut Bars
A dessert made from all-natural, keto-friendly ingredients: a layer of pureed blackberries sandwiched between two layers of coconut and nut mixture. Loaded with healthy fats and very low in sugars, these bars are perfect for satisfying a sweet tooth while keeping your diet on track.
Are Blackberries Keto Friendly?
Yes, blackberries are keto-friendly. They are low in net carbohydrates, with only about 6 grams per 100 grams serving. This low carbohydrate content makes them suitable for inclusion in a ketogenic diet, which aims to minimize the intake of carbohydrates.
How Many Net Carbs are in Blackberries?
Blackberries contain about 6 grams of net carbs per 100 grams serving. Net carbs are calculated by subtracting the fiber content of a food from its total carbohydrate content, due to the fact that fiber isn’t digested and converted into glucose like other carbohydrates.
What is the Glycemic Index of Blackberries?
The glycemic index of blackberries is very low, sitting at around 25. The Glycemic Index (GI) measures how much a food raises blood sugar levels. Foods with low GI are good for controlling blood sugar levels which is an essential part of all low-carb diets, including keto.
Are Blackberries Nutritious?
Yes, blackberries are rich in various essential nutrients. They are packed with Vitamin C, Vitamin K, Manganese, and are rich in antioxidants. Antioxidants strengthen the body’s ability to fight off disease and illness. They also contain fiber, which aids in digestion and contributes to feelings of fullness, possibly aiding in weight loss.
Can I Eat Blackberries on a Keto-friendly Dessert?
Yes, blackberries can be used in keto-friendly desserts. They can be used in a variety of ways, such as toppings for keto-friendly yogurt, incorporated into smoothies, or used in a low-carb berry crumble. Their natural sweetness adds flavor without contributing too many carbohydrates, making them an excellent choice for keto-friendly desserts. However, portion control is essential to not overconsume carbohydrates.
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