The bright red color of strawberries makes them attractive among fruit lovers. This tasty fruit is a favorite option for fruit mixes and juices.
But can you have strawberries on keto? Yes, although strawberries are mid low in carbs and low in fats these fruits are and keto friendly.
So, Why Are Strawberries Keto Friendly?
One small sized strawberry weighs 7 grams. This small serving of strawberry contains 0.53 grams of total carbs and 0.02 grams of fat.
It also contains 0.14 grams of dietary fiber. After deduction of the fiber strawberry net carbs become 0.39 grams.
Similarly, the net carbs of medium sized and large sized strawberries are 0.68 grams and 1 gram respectively.
So, consumption of any sized single strawberry will not cross the limit of 1 gram net carb. This will maintain your keto diet’s net carb limit of 30 grams.
So, we can conclude that strawberries are low in net carbs and can be included in the keto fruit list without any hazard.
How Many Strawberries Can You Eat on Keto?
There are four sized strawberries available on market. These are small, medium, large, and extra large.
All of these varieties have different wights and nutrition values especially net carbs vary for each. Because of these net carbs, the variation consumption limit differs for each type of strawberries.
As usual extra large strawberries have the highest number of carbs aka 1.5 grams. So, you can eat 2-3 no of extra large sized strawberries on keto.
But what about the consumption limit of other types of strawberries! Well strawberry intake on keto for other variants are
- Large strawberries: 3-4 pieces
- Medium strawberries: 4-6 pieces
- Small strawberries: 6-9 pieces
Moreover, strawberries are low in sugar and have a medium glycemic index level. Because of this strawberries are among the best keto fruits for diabetics.
However, you should not break this limit of strawberry intake. Otherwise, your carb intake will be increased which may cause trouble in maintaining ketosis levels.
When to Eat Strawberries on Keto?
Strawberries are a rich source of vitamin C or ascorbic acid. According to studies absorbing ascorbic acid rich foods on empty stomach can cause gastrointestinal problems (1).
Gas, bloating and heartburn are the most common symptoms of this problem. Also, another study has shown that fruit intake before a meal helps to maintain weight (2).
That’s why you should eat strawberries before a meal with half empty stomach to reap its full benefits.
Are Strawberries Good for Keto Diet?
Strawberries are full of nutrients and will help you to stay at the ketosis level for long. Moreover, the micronutrients and macronutrients of strawberries provide a wide range of health benefits.
The fiber component of strawberries will help you to get rid of keto constipation and irritable bowel syndrome (3). You can replace peanuts with strawberries if you have a nut allergy or peanuts cause constipation for you.
Moreover, dietary fiber is beneficial for type 2 diabetics also. Consumption of dietary fiber can reduce fasting blood glucose and HbA1c in type 2 diabetes patients (4).
Strawberries are also beneficial for cancer prevention. Studies have shown that strawberries are able to prevent or limit the formation of breast cancer cells (5).
So, regular consumption of strawberries on the keto diet is ok.
Strawberries Nutrition Value(100 g serving size)
Strawberries are a great source of useful nutrients. It contains protein, fiber, vitamins, minerals, and antioxidants.
These nutrients aid in several health benefits. Let’s check the nutrition value of 100 gram fresh strawberries (3).
- Calories: 32
- Protein: 0.67 g
- Fat: 0.3 g
- Carbohydrate: 7.68 g
- Fiber: 2 g
- Sugars: 4.89 g
- Calcium: 16 mg
- Iron: 0.41 mg
- Magnesium: 13 mg
- Phosphorus: 24 mg
- Potassium: 153 mg
- Sodium: 1 mg
- Zinc: 0.14 mg
- Copper: 0.04 mg
- Vitamin C: 58.8 mg
- Thiamin: 0.02 mg
- Riboflavin: 0.02 mg
- Niacin: 0.38 mg
- Vitamin B6: 0.04 mg
- Folate: 24 µg
- Choline: 5.7 mg
- Vitamin A: 1 µg
- Vitamin E: 0.29 mg
- Vitamin K: 2.2 µg
Keto Strawberry Recipes
Several healthy low carb recipes are prepared from strawberries. Both solid and liquid versions of keto dishes can be made using strawberries.
For Starbucks lovers, low carb pink drink is very popular. It is also known as a keto strawberry acai refresher. You can consume this Starbucks low carb pink drink with keto snacks at Starbucks.
Moreover, if you are not fond of keto tea drinks at Starbucks you can sip the pink drink.
Also, you can prepare homemade smoothies from strawberries. Some famous strawberry smoothies are
- Avocado strawberry mix
- Strawberry almond nut mix
- Dragon fruit strawberry smoothie
Furthermore, fruit mixes can be prepared from strawberries. These fruit mixes can replace your favorite side dishes on keto.
Final Thoughts
Strawberries are low in carbs and healthy keto approved fruit. All of the four varieties of strawberries are high in fiber and have low net carbs.
Moreover, strawberries are nutrient dense and have benefits over diabetes or blood sugar control and maintaining appetite.
Several healthy and delicious smoothies are prepared using this low carb fruit. All of these smoothies can work as a refresher. The most common among these smoothies are Starbucks pink drinks.
