Are Blackberries keto?
Keto in moderation 3.1 g net carbs per half a cup (72 g) — 16% of a 20 g keto day.
Short answer: In moderation. Half a cup (72 g) of blackberries: 3.1 g net carbs — 16% of a strict 20 g keto day — with 0.4 g fat and 1 g protein.
Log blackberries in KetoraFree. Weigh it once and Ketora remembers your portion.
Blackberries sit with raspberries at the bottom of the berry carb range. Their seeds add fibre, which is why the net figure is so much lower than the total.
How blackberries fits a keto carb budget
On a 20 g day you could eat about 6.4 servings before reaching the limit — in practice blackberries will never be what pushes you over.
Worked example. 72 g of blackberries = 6.9 g total carbs − 3.8 g fibre = 3.1 g net carbs, 0.4 g fat, 1 g protein and 31 kcal.
Portion is everything here. Weigh it the first few times, and use the keto macro calculator to see how much room your own carb budget leaves.
Nutrition facts
| Nutrient | Per 100 g | Per half a cup (72 g) |
|---|---|---|
| Calories | 43 kcal | 31 kcal |
| Fat | 0.5 g | 0.4 g |
| Protein | 1.4 g | 1 g |
| Total carbohydrate | 9.6 g | 6.9 g |
| Fibre | 5.3 g | 3.8 g |
| Net carbs | 4.3 g | 3.1 g |
Where the energy comes from:
How to eat blackberries on keto
- Good for a quick compote with water and a sweetener.
- Wash only before eating — they turn soft quickly.
Compared with other fruits
Blackberries ranks #3 of 15 fruits in our database by net carbs per 100 g (lowest first). Berries and avocado fit; most sweet fruit uses a whole day of carbs in one serving.
| Food | Net carbs / 100 g | Per serving |
|---|---|---|
| Avocado | 1.8 g | 1.3 g |
| Olives | 3.1 g | 1.4 g |
| Raspberries | 5.4 g | 3.3 g |
| Strawberries | 5.7 g | 5.1 g |
| Coconut (fresh flesh) | 6.2 g | 2.8 g |
| Lemon | 6.5 g | 3.1 g |
See all fruits ranked by net carbs →
Frequently asked questions
How many net carbs are in blackberries?
Blackberries has about 4.3 g of net carbs per 100 g (9.6 g total carbohydrate minus 5.3 g fibre), and about 3.1 g per half a cup (72 g).
Can you eat blackberries on keto?
In measured portions. One half a cup uses about 16% of a 20 g day, so plan the rest of the day around it.
Values are per 100 g of the raw or stated food, rounded, from USDA FoodData Central. Brands and varieties differ — check the label for packaged products.