KETO VERDICTYES
Blackberries are excellent for keto: ~4.9g net carbs and 5.3g fiber per 100g. Enjoy in small, measured portions (e.g., a small handful) for antioxidants and micronutrients without blowing carbs.
Is Blackberry Keto?
Berries
Blackberries are excellent for keto: ~4.9g net carbs and 5.3g fiber per 100g. Enjoy in small, measured portions (e.g., a small handful) for antioxidants and micronutrients without blowing carbs.
- Net carbs (100g)4.9g
- Protein (100g)1.4g
- Fat (100g)0.5g
- Keto verdictKeto-friendly
NUTRITION FACTS
Per 100g (raw)
Net Carbs
4.9g
Total Carbs
10.2g
Fiber
5.3g
Protein
1.4g
Fat
0.5g
Calories
43
Source: USDA FoodData Central
WHY IT'S KETO-FRIENDLY
- Very low net carbs (~4.9g/100g) among the lowest of fruits
- Exceptional fiber (5.3g/100g) supports satiety and gut health
- Rich in anthocyanins and polyphenols with metabolic benefits
- Low calorie density (43 kcal/100g) allows flexible portioning
- Fiber + polyphenols can help curb appetite
- Works well as a small, measured fruit serving within daily carb limits
HEALTH BENEFITS
- High in antioxidants (anthocyanins) to counter oxidative stress
- May support cardiovascular health via endothelial function
- Contains ellagic acid with studied anti-inflammatory/anticancer potential
- May aid cognitive health and healthy aging
- When paired with protein/fat, may help post-meal glucose control
- Prebiotic fiber supports a healthy gut microbiome
PREPARATION SUGGESTIONS
BERRY COMPOTE
Simmer blackberries with a splash of water and erythritol; thicken lightly with psyllium-husk for a topping on keto pancakes or cheese platters.
DARK CHOCOLATE DIP
Dip fresh berries in melted dark-chocolate-85 for an antioxidant-rich, low-carb dessert.
SMOOTHIE BOWL
Blend frozen blackberries with coconut-milk-full-fat; top with coconut-flakes and nuts.
BREAKFAST BOWL
Mix berries with greek-yogurt-full-fat, walnuts, and a sprinkle of erythritol.
SALAD ACCENT
Add to kale or spinach salads with goat-cheese, pecans, and olive-oil dressing.
KETO PIE FILLING
Cook berries with lemon and sweetener; thicken with a minimal amount of psyllium-husk for a low-carb filling.