Are Blueberries keto?
Keto in moderation 4.8 g net carbs per a small handful (40 g) — 24% of a 20 g keto day.
Short answer: In moderation. A small handful (40 g) of blueberries: 4.8 g net carbs — 24% of a strict 20 g keto day — with 0.1 g fat and 0.3 g protein.
Log blueberries in KetoraFree. Weigh it once and Ketora remembers your portion.
Blueberries are the highest-carb of the common berries — roughly double raspberries per gram. They can fit, but as a measured topping rather than a bowlful.
How blueberries fits a keto carb budget
On a 20 g day, one serving uses 24% of your budget, leaving 15.2 g for everything else. Measure portions rather than eyeballing them.
Worked example. 40 g of blueberries = 5.8 g total carbs − 1 g fibre = 4.8 g net carbs, 0.1 g fat, 0.3 g protein and 23 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 a small handful (40 g) |
|---|---|---|
| Calories | 57 kcal | 23 kcal |
| Fat | 0.3 g | 0.1 g |
| Protein | 0.7 g | 0.3 g |
| Total carbohydrate | 14.5 g | 5.8 g |
| Fibre | 2.4 g | 1 g |
| Net carbs | 12.1 g | 4.8 g |
Where the energy comes from:
How to eat blueberries on keto
- Weigh 30–40 g rather than eyeballing a handful.
- Mix with raspberries to stretch the flavour further.
Lower-carb swaps
| Swap | Net carbs / serving | Saves |
|---|---|---|
| Raspberries (half a cup) | 3.3 g | 1.5 g |
| Blackberries (half a cup) | 3.1 g | 1.7 g |
| Strawberries (five large strawberries) | 5.1 g | 0 g |
Compared with other fruits
Blueberries ranks #12 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 |
| Blackberries | 4.3 g | 3.1 g |
| Raspberries | 5.4 g | 3.3 g |
| Strawberries | 5.7 g | 5.1 g |
| Coconut (fresh flesh) | 6.2 g | 2.8 g |
See all fruits ranked by net carbs →
Frequently asked questions
How many net carbs are in blueberries?
Blueberries has about 12.1 g of net carbs per 100 g (14.5 g total carbohydrate minus 2.4 g fibre), and about 4.8 g per a small handful (40 g).
Can you eat blueberries on keto?
In measured portions. One a small handful uses about 24% 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.