Are Blueberries Keto (Carbs in Blueberries and Keto Blueberry Recipes)
on May 30, 2023, Updated Nov 21, 2023
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Are blueberries keto-friendly? How many carbs are in blueberries? Newbies to the keto diet often wonder which fruits are keto-friendly and which ones should be left out of their daily regimen. Can you eat blueberries on a keto diet? How many carbs in blueberries? If you’re looking for answers, we’re here to help.
Low in sugar and high in nutrients, blueberries have many health benefits. They also make a great addition to smoothies, desserts, cereals, and more.
Read on to find out what the carb count is for a bowl of blueberries and whether or not you can enjoy this fruit on a keto diet.
Are Blueberries Keto?
Yes. Whether they are served fresh or frozen, blueberries are a keto-friendly fruit you can enjoy. They’re low in calories as well so you don’t have to worry about exceeding your macro count either. Though low in calories, they are high in fiber, which makes them a filling snack option.
Blueberries are also high in other nutrients like vitamins, minerals and antioxidants.
Of course, everything is best in moderation. To avoid exceeding your carb count for the day, stick to a portion of about 1/2 cup per day of blueberries.
Dried blueberries are not recommended for keto dieters. They are found in products like store-bought jams and spreads. They are high in sugar and carbs when dried. This is often due to the excess sugar added to preserve them. Unless the package states they are sugar-free, avoid the dried version and opt for fresh or frozen instead.
Blueberries Nutrition (Macros)
Carbs in Blueberries
According to USDA, there are about 84 calories per cup of fresh blueberries, 21g of carbohydrates, and 4g of fiber.
The carb content and nutritional facts are different when it comes to dried blueberries.
You’ll typically find dried blueberries in trail mixes, pre-made granola bars or cereals, or garnishes. In this state, they normally have loads of excess sugar added to them. You can find up to 47g of carbs in a half cup of dried blueberries plus an additional 3g of fiber.
Fats
Blueberries contain very little fat. There is less than 1g of fat in one cup of fresh blueberries. They are also cholesterol-free.
Protein
One cup of fresh blueberries contains little protein, about 1g. You can mix blueberries with a significant source of protein for a more complete snack.
Calories
One cup of fresh blueberries is about 148g. It contains 84 calories, most of which come from carbohydrates. The rest of its contents includes just 5% protein and 5% fat.
How Many Net Carbs In Blueberries?
| 1/2 Cup Serving | Net Carbs |
| Raw Blueberries | 9g |
| Frozen Blueberries | 9g |
| Dried Blueberries | 43g |
FAQ
How Many Calories in 1/2 Cup Blueberries?
You will find 42 calories per 74g of blueberries, which is about a half cup.
How Many Blueberries Can I Have on Keto?
A portion of 1/2 cup of blueberries per day is keto-friendly. Avoid blueberries found in jellies, jams, fillings, and dried goods as they contain much more sugar and carbs.
Are Frozen Blueberries Keto-Friendly
Frozen blueberries are just as keto-friendly as fresh. They’re ideal for adding to yogurt, smoothies, and other snacks. Frozen blueberries are readily available when you need them and freezing them can also lower their carb content.
Other Keto-Friendly Fruits and Berries
Most fruits are off limit on a keto diet, however, here are a few keto-friendly fruits:
- Avocado
- Strawberries
- Raspberries
- Blackberries
Popular Keto Blueberry Recipes
Keto Blueberry Muffins
These flavorful blueberry muffins are super tasty and ready in just 30 minutes.
Moist, tender, and fluffy, these savory muffins are also sugar-free, dairy-free, and gluten-free.
- Net Carbs: 5 g
- Total Carbs: 10 g
- Calories: 192
- Fat: 15 g
- Protein: 5 g
Keto Blueberry Cobbler
This low-carb cobbler is a gluten-free dessert that is surprisingly delicious. Plus, it’s a cinch to prepare. Bonus: no sugar added either.
- Net Carbs: 5.9 g
- Total Carbs: 7.1 g
- Calories: 103
- Fat: 8.3 g
- Protein: 1.1 g
Keto Blueberry Cheesecake
Looking for a keto-friendly dessert to serve a crowd? This no-bake blueberry cheesecake is creamy, delicious, and simply delicious. There are only 4.8g of net carbs per slice.
No-bake cakes usually need gelatine to set but not this one. Even a newbie in the kitchen can whip up this scrumptious dessert.
- Net Carbs: 4.7 g
- Total Carbs: 6.6 g
- Calories: 222
- Fat: 21.5 g
- Protein: 4 g
Keto Blueberry Bread
Made with tangy lemon flavor, this moist and delicious cake is a tasty breakfast option or a yummy snack.
Easy to make and low in carbs, this bread is bursting with savory blueberries and loads of flavor.
It’s made with almond flour and coconut flour for a gluten-free and grain-free dessert everyone can enjoy. Topped with a sweet lemon drizzle, you won’t believe this is keto.
- Net Carbs: 4.1 g
- Total Carbs: 6.6 g
- Calories: 235
- Fat: 20.8 g
- Protein: 7.2 g
Keto Blueberry Pancakes
Love pancakes but not the carbs? These keto-friendly blueberry pancakes are fluffy, delicious, and satisfying. With only 3g of net carbs each, this is one tasty breakfast you can indulge in anytime.
- Net Carbs: 3 g
- Total Carbs: 6 g
- Calories: 148
- Fat: 12 g
- Protein: 7 g
Keto Blueberry Pie
There’s nothing quite like a fresh blueberry pie. And we promise this keto-version isn’t short on flavor.
Made with a fresh blueberry filling and a decadent double crust, this is a low-carb dessert you will not be able to resist.
- Net Carbs: 2.9 g
- Total Carbs: 4.9 g
- Calories: 217
- Fat: 38 g
- Protein: 6.9 g
Keto Blueberry Scones
The perfect snack to pair with your coffee or tea, these blueberry scones are delicious. Plus, they are gluten-free, grain-free, sugar-free, and low in carbs so they’re keto-friendly. They’re simple to make and practical to have on hand.
You can reach for them for breakfast, lunch, or a snack. Versatile and tasty, this recipe is about to be bookmarked.
- Net Carbs: 4 g
- Total Carbs: 6.7 g
- Calories: 131.1
- Fat: 10.8 g
- Protein: 3.4 g
Keto Blueberry Smoothie
Whether it’s an afternoon pick-me-up, a post-workout snack, or a meal replacement, this blueberry smoothie is always a good choice. Loaded with antioxidants, vitamin C, and folate, this keto smoothie is sure to be your new fave recipe.
This smoothie can boost your energy and promote a healthier immune system. Plus, it’s fresh and tasty, made with blueberries and vanilla. You can add protein powder, coconut milk, almond milk, or yogurt for added nutrition.
- Net Carbs: 4 g
- Total Carbs: 7 g
- Calories: 215
- Fat: 10 g
- Protein: 23 g
Keto Lemon Blueberry Cake
Tart and sweet, this blueberry lemon cake is too delish to resist. Perfect for serving guests or to enjoy alongside your favorite warm beverage, this gluten-free, sugar-free, keto, and THM-friendly cake is always a hit.
- Net Carbs: 5.1 g
- Total Carbs: 8.6 g
- Calories: 246.7
- Fat: 21.6 g
- Protein: 7.4 g
Keto Blueberry Crisp (Crumble)
This low-carb crisp is so delicious, you won’t believe it’s keto! Made with blueberries, lemon zest, and almond flour, this recipe is beginner-friendly. Even if you’re a novice baker, you can ace this one.
Simple and delicious, this recipe is perfect for serving a crowd. Serve with a scoop of keto-friendly ice cream for even more deliciousness in your bowl.
- Net Carbs: 6.2 g
- Total Carbs: 10 g
- Calories: 238
- Fat: 18.1 g
- Protein: 5 g
Keto Blueberry Jam
You’ll never reach for store-bought jam again once you try this simple and delicious recipe. Sweetened only with the natural sugar of blueberries and monk fruit sweetener, this keto-friendly, pectin-free jam is a tasty spread the whole family will love.
Made with only 5 simple ingredients in just 15 minutes, you’ll have no excuses not to make this. Spread over low-carb bread or biscuits for a sweet treat you’ll love.
- Net Carbs: 3 g
- Total Carbs: 3 g
- Calories: 10
- Fat: 0 g
- Protein: 0 g
Keto Blueberry Mug Cake
This five-minute mug recipe is about to become your new favorite. Keto-friendly, warm, and savory, this is a quick cake recipe you have to try out for yourself.
Made with fresh blueberries and vanilla flavor, this fluffy cake is a healthy treat you can enjoy any time you want.
- Net Carbs: 6 g
- Total Carbs: 11 g
- Calories: 361
- Fat: 30 g
- Protein: 10 g
Keto Blueberry Donuts
Healthier than the store-bought kind, these blueberry keto donuts are absolutely mouthwatering. Made with fresh or frozen blueberries, they’re savory and just sweet enough.
Itching for a little more sweetness? The blueberry glaze topping should do the trick!
- Net Carbs: 3 g
- Total Carbs: 6 g
- Calories: 118
- Fat: 10.1 g
- Protein: 3 g
Keto Blueberry Dump Cake
Made with tasty blueberries and a crispy topping, this low-carb dessert is cooked to golden brown perfection for a taste so yummy, you will need seconds.
Serve with keto-friendly ice cream or sugar-free frozen yogurt for added sweetness that won’t throw your body out of ketosis.
- Net Carbs: 8 g
- Total Carbs: 13 g
- Calories: 185
- Fat: 14 g
- Protein: 2 g
Keto Blueberry Bars
You won’t believe but we promise these delicious blueberry bars are actually low in sugar and carbs. Made with almond flour, pecans, vanilla, and berries, there are only 7g of net carbs per slice so you can indulge!
- Net Carbs: 7.2 g
- Total Carbs: 9.4 g
- Calories: 267
- Fat: 20.3 g
- Protein: 3.2 g
Keto Blueberry Muffins Recipe
Ingredients
- 2 cups, almond flour
- 1/4 teaspoon salt
- 1/2 teaspoon baking powder
- 1/4 cup coconut oil, or olive oil
- 1/4 cup keto-friendly sweetener
- 3 large eggs
- 1 teaspoon fresh lemon zest
- 1/2 cup blueberries
Instructions
- Preheat oven to 350°F. Line a cupcake pan with paper liners and set aside.
- Mix almond flour, salt, and baking powder together in a large bowl.
- Toss in oil, sweetener, eggs, and lemon zest. Mix to combine fully.
- Add in blueberries.
- Evenly fill up each cup.
- Bake until a toothpick inserted in the center of the muffin comes out clean, about 20 to 22 minutes.
- Allow muffins to cool for at least 5 to 10 minutes before serving.
- Store leftovers at room temperature in an airtight container.
Nutrition
Nutrition information provided is an estimate only and will vary based on ingredient brands and cooking methods used.
