Strawberries make a great snack, especially when they’re in season and they are ripe, sweet, and juicy, but if you’re on a low-carb diet or worried about the amount of sugar you’re eating, you might be wondering if it’s okay to eat strawberries on a keto diet. Just how many carbs are in strawberries?
Before you reach for a handful of those delicious red berries, you’re going to want to know how many carbs are in strawberries and whether they are keto friendly. Well, the short answer is they are keto friendly, in moderation.
» You might also be interested in Foods to Avoid on a Low-Carb or Keto Diet.
In this article, we’ll go over the amount of carbs in strawberries, whether they are keto-friendly, mention some of the keto strawberry recipes on this site, and some other low-carb fruit options for you to consider on your journey to a healthy diet and a happy life.
How Many Carbs Are in Strawberries?
One cup of whole strawberries contains a total of 11 total grams of carbs. This total includes fiber, of which there is 2.9 grams in 1 cup. So there are 8.1 net grams of carbs in one cup of whole strawberries.
In case you’re wondering, that same cup of whole strawberries contains 1 gram of protein, .4 grams of fat, and 47 calories.
How many strawberries are in a cup? It varies depending on the size of the berry, but there are about 8 medium-sized strawberries in a cup, or 5 ounces of strawberries weighed. That give you the option of cutting the typical serving size in half and lowering the net carbs you’re getting.
If you consume just 4 strawberries as a snack or in a salad or dessert, it will equal approximately 4 net grams of carbs.
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Avoid Dried Strawberries
One thing to keep in mind is that the carb and nutritional content of strawberries is dramatically different between raw (fresh/frozen) and dried strawberries.
Dried strawberries, which are usually in trail mixes, granola, or garnishes are more concentrated and they often have been sweetened with sugar, so there are a whopping 93.9 total grams of carbs in a cup.
This total includes fiber, of which there is 9.1 grams, so there are 84.8 net carbs in 1 cup of dried strawberries. They also contains 3 grams of protein, 0 grams of fat, and 394 calories.
So as you can see, fresh or frozen strawberries have a much lower concentration of carbs than dried, and is therefore the only version that is ideal for the keto diet.
Strawberries on A Keto Diet?
Yes, raw or frozen strawberries are considered keto friendly. This is because they are low in sugar and low in carbs. They are one of the best berries to eat while on a keto diet, in fact.
As with all things, be mindful of portion sizes. One cup of whole strawberries is considered a typical serving size. If you slice those strawberries, quite a bit more than 8 medium-sized strawberries will fit into the cup, which is equivalent to 5 ounces.
This is why it might be more appropriate for you to measure the serving in weight, so you don’t accidentally exceed your carbs. Stick to
Dried strawberries and strawberry products, such as store-bought jams or juice, are unfortunately not ideal for a keto diet, due to their high sugar and high carb content, unless they explicitly state that the product is sugar-free.
Even then, be wary of sugar-substitutes that have been added to the strawberries in order to sweeten them up. In general, avoid processed strawberry products if you are following the keto-diet.
Keto-Friendly Recipes With Strawberries
On my website, you can find several delicious low-carb, keto-friendly recipes that use strawberries that you can try for your next meal or snack. Here are three of my favorites that I highly recommend.
- Low-Carb Berry Smoothie – uses almond milk, heavy cream, strawberries and other berries. This is a very versatile recipe, and easy and no-stress to make in the mornings.
- Strawberry Spinach Salad – This low-carb veggie salad is ideal for avoiding a high carb lunch, and it’s very satisfying, even without meat added.
- Keto Strawberry Cheesecake Bites – If you’re craving a dessert, these strawberry cheesecake bites are great. They’re just 4 net carbs each and are delicious. You won’t be tempted to eat more when it’s just a single bite.
Other Low-Carb Berries
While I’ve discussed strawberries in this article as a component of the keto diet, there are other members of the berry family that are as good as strawberries for you to work into a low-carb, high-fat diet.
- Half cup of fresh or frozen blueberries only contains 11 grams of total carbs and 9 grams of net carbs.
- Half cup of fresh or frozen raspberries contains 7 grams of total carbs and 3 grams of net carbs.
- Half cup of fresh or frozen blackberries contains 7 grams of total carbs and 4 grams of net carbs.
All three of these choices have low total and net carbs, which may make it easier for you to work them into your regular daily diet.
CONCLUSION
Strawberries are really a perfect fruit for anyone who loves fruit but is trying to keep to a low-carb or keto diet plan. Not only are the low in carbs, they are easy to get at your local supermarket or to grow yourself, if you’re so inclined.
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Laura is dedicated to a low-carb lifestyle after losing 52 pounds on the keto diet. As many of us do, she struggles with her weight and has found that one of the only diet lifestyles that allows her to maintain a healthy weight is a low-carb diet. She shares her favorite low-carb recipes here that are both easy to make and full of flavor, so you don’t even miss the carbs.