KETO VERDICTMODERATE
Blueberries can fit keto in small, measured portions. With ~12.1g net carbs per 100g, keep servings to ~20–40g (≈1–3 Tbsp or ~¼ cup) for 2.4–4.8g net carbs; enjoy occasionally rather than daily.
Is Blueberry Keto?
Berries
Blueberries can fit keto in small, measured portions. With ~12.1g net carbs per 100g, keep servings to ~20–40g (≈1–3 Tbsp or ~¼ cup) for 2.4–4.8g net carbs; enjoy occasionally rather than daily.
- Net carbs (100g)12.1g
- Protein (100g)0.7g
- Fat (100g)0.3g
- Keto verdictEnjoy in moderation
NUTRITION FACTS
Per 100g (raw)
Net Carbs
12.1g
Total Carbs
14.5g
Fiber
2.4g
Protein
0.7g
Fat
0.3g
Calories
57
Source: USDA FoodData Central
HOW TO ENJOY IT ON KETO
- Moderate net carbs require portion control but are manageable in small servings
- Rich in anthocyanins—one of the most antioxidant-dense common fruits
- May support brain health and healthy insulin response
- Naturally sweet whole food to curb cravings in tiny amounts
- Flexible use: toppings, sauces, or baked into low-carb recipes
- Easy to measure by tablespoons or grams for precise tracking
HEALTH BENEFITS
- High in anthocyanins and polyphenols with antioxidant activity
- May support cognitive function and healthy aging
- Supports heart health markers and vascular function
- Some evidence for improved insulin sensitivity in portions
- Contains pterostilbene and vitamin C for immune support
- Supports eye health as part of a varied diet
PREPARATION SUGGESTIONS
BLUEBERRY MUFFINS
Make almond-flour muffins sweetened with erythritol; fold in measured blueberries (e.g., 20–40g per batch/serving).
ANTIOXIDANT SMOOTHIE
Blend a small handful (15–30g) with spinach, coconut-milk-full-fat, and mct-oil.
GREEK YOGURT PARFAIT
Layer greek-yogurt-full-fat with a spoonful of blueberries and keto-granola-bar crumbles.
BLUEBERRY SAUCE
Simmer blueberries with erythritol and lemon juice; spoon a measured drizzle over keto pancakes or keto-cheesecake.
SALAD TOPPING
Add 1–2 Tbsp to arugula or spinach with nuts and blue-cheese.
FROZEN TREATS
Freeze a small portion for a refreshing, portion-controlled sweet bite.