Berries: A summery low-carb treat

Low-carb berriesBerries are the perfect low-carb treat.

Although sweet-tasting, their sugar content is much lower than that of most fruit.

Berries are in season now, and this year’s late spring resulted in a bumper crop in many countries. Make the most of it while it lasts!

Berries’ carb count is within the range of 5-12g net carbs per 100g, which is acceptable for most low-carb diet plans.

You can even get away with berries on a ketogenic diet – but make sure to count carbs diligently.

Unfortunately, berries are not included in phase 1 of Atkins, but you can add them from phase 2 onwards.

Net carbs in berries

Here’s a summary of carb counts for some popular berries.

Per 100g (3.5 oz) Total carbs (g) Fibre (g) Net Carbs (g) Calories
Blackberries 10 5 5 43
Strawberries 8 2 6 33
Raspberries 12 6 6 53
Gooseberries 10 4 6 44
Currants (red and white) 14 4 10 56
Blueberries 14 3 11 57
Cherries (sweet) 16 2 14 63

Ways to have berries

…apart from the obvious one of just eating them raw as they are – which is always good!

With whipped cream
Add some whipped cream plus a dash of sweetener (such as Stevia or Splenda) to fresh strawberries for a quintessential British summer dessert

Make ice-cream
Add berries to low-carb ice-cream

Add to low-carb baked goodies
Add crushed berries to low-carb pancakes and muffins

As a smoothie
Blitz berries in a blender with single cream or soya milk to make a low-carb smoothie

With protein shakes
Add crushed berries to your protein shake

Dipped in chocolate
Dip strawberries in melted unsweetened chocolate and let cool

Add to cocktails
Make low-carb berry cocktails by mixing them with sparkling wines and other low-carb alcoholic beverages

As a strawberry mousse
Mix strawberries with double cream, 2-3 egg whites and Truvia (or a similar sweetener), blitz in a blender and chill

Low-carb berry recipes

Here are some of my recipes with berries:

More low-carb berry recipes

Here are some further low-carb recipes round-ups on other blogs.

21 Delicious Low-Carb Blueberry Recipes by Low Carb Yum

39 Splendid Low Carb Strawberry Recipes by All Day I Dream About Food


Low-carb berries and their carb counts

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