Strawberries are keto-friendly because they are low in carbs and high in fiber, delicious, and full of health benefits. Strawberries can be a part of your keto grocery list.
You’ve always loved strawberries for as long as you can remember. Whether it’s making strawberry jam with your mother during the holiday season—a family tradition or baking strawberry cream cheese fat bombs for dinner parties, your love for these tasty red berries knows no bounds.
But since you are officially on a ketogenic diet after months of deliberation, can you still enjoy strawberries without preventing your body from reaching the state of ketosis?
Let’s explore this table of various strawberry types.
Carbs In Various Types Of Strawberries
|Type Of Strawberry||Carbs||Fiber|
|Raw Strawberry (1 cup)||11.1 g||2.88 g|
|Frozen Strawberry (1 cup)||13.7 g||3.15 g|
|Canned Strawberry ( 1 cup)||58.8 g||4. 25 g|
|Strawberry Milk Whole (1 cup)||29.3 g||0 g|
|Strawberry Juice (100g)||7.8 g||0.1 g|
When looking at the table above, notice that the serving size from the USDA Food Database is in a 1 cup serving. That’s a lot of strawberries. You’re going to want your keto strawberry serving to be smaller.
Fresh strawberries (11.1 g) have fewer carbs than frozen strawberries (13.7g) and significantly fewer carbs than canned strawberries (58.8 g). If you are eating strawberries on a keto diet, stick to fresh strawberries.
Are Frozen Strawberries Keto Friendly?
Frozen strawberries are another delicious, sweet, and filling way of consuming your favorite fruit and you can eat in moderation on the keto diet.
Here is the number of net carbs present in 1 cup of frozen fresh strawberries.:
Carbs In Frozen Strawberries
|Total Carbs||13.7 g|
|Net Carbs||10.55 g|
However, as I said above, fresh is better than frozen.
How Many Carbs Are Present in Fresh Strawberries?
Packed with antioxidants, folic acid, and vitamin C, strawberries aren’t only a perfect substitute for satisfying your sugar cravings but also the perfect fruits to include in your keto meal plan.
100 grams (2/3 cup) of strawberries contain 7.75 grams of carbs and 2.1 grams of fiber giving them 5.65 grams of net carbs. This means you can safely add strawberries to your keto meal plan without ruining your progress.
So, either sprinkle some strawberries in the mornings over your cereal, add them to your smoothie, or eat them like it.
However, keep in mind that including too much of these berries can easily exceed your daily recommended carb intake of 20 grams to 50 grams. Why?
Because at the end of the day, fresh strawberries, just like every other fruit, are carb-heavy. So, make sure to add them to your keto diet in moderation to avoid throwing your body out of ketosis.
Are Strawberries Allowed On Keto?
Strawberries are moderately carb-heavy, however, the high level of fiber content in them can easily bring down the net carbs which makes them keto friendly in moderation.
But despite all of that, keep in mind that you can only enjoy them in moderation if you don’t want to disrupt your progress. Therefore, keep a close eye on the portion size when including strawberries in your diet.
So, for instance, if 100 grams of strawberries contain 5.65 grams of net carbs, control your portion size by including only 50 grams into your daily meal plan. Remember, the keyword here is moderation.
Also, don’t forget that canned strawberries will contain significantly higher net carbs than their raw counterparts.
As a matter of fact, canned strawberries in syrup contain a whopping 21.83 net carbs per 100 grams. Therefore, make sure that you’re only including fresh or raw strawberries into your meal plan.