Strawberries have wonderful health benefits, are low in calories, contain Calcium, Potassium, Vitamin A and Vitamin C. But, on a low carb diet, strawberries cannot be eaten in abundance.
Strawberries are suitable to eat on a keto diet, but only in moderation.
Net Carbs in Strawberries
If you’re the type of person to munch their way through a punnet of fresh strawberries in one sitting, it’s time to portion control.
One 250 gram punnet of strawberries contains over 13 grams of net carbs. For a ketogenic diet, we recommend portioning your strawberries into half cup servings, which are less than 5 grams of net carbs per serve.
|Serving Size||1/2 Cup |
(76 grams / 2.7 oz)
|Total Carbs||5.9 grams|
|Net Carbs||4.3 grams|
If strawberries are out of season, try purchasing frozen strawberries, such as these:
Be sure to check the label before purchasing to ensure they are 100% strawberries with nothing added.
Dried Strawberries on a Keto Diet
Certain freeze dried strawberries can be eaten on a ketogenic diet. It is important to check the nutrition label very carefully when purchasing freeze dried strawberries.
Always look for 100% fruit, with no added sugars, preservatives or dyes.
Here are a suggestion for dried strawberries that have 6 grams of net carbs or less per serving:
Keto Strawberry Jam
Traditional strawberry jam is absolutely forbidden on a keto diet, due to the huge sugar content.
Here is an easy way to make a home made keto friendly strawberry jam and strawberry syrup, by combining erythritol, strawberries and water:
- 1/2 cup water
- 1/2 cup erythritol
- 2 cups of strawberries (fresh or frozen)
- Combine the ingredients above in a small saucepan and simmer over medium heat.
- Cook for 15 to 20 minutes mashing the strawberries with a fork as they soften and cook.
- When softened and mashed, strain the strawberries through a sieve, catching the liquid in a glass jar or bowl.
- Refrigerate the syrup before using and use within 2 weeks.
The syrup can be used to top low carb pancakes, in low carb smoothies or to sweeten fruity low carb drinks.
The mashed strawberries can be reserved and used as strawberry jam, added to low carb smoothies or as a topping for low carb granola or yoghurt.
If that all seems a bit tricky, you can also buy keto approved strawberry jam and strawberry sauce on Amazon.
Take a look at our top picks below:
Low Carb Strawberry Smoothie
It is easy to make your own low carb strawberry smoothie at home when following a ketogenic diet. Here is a really easy recipe:
- 100 grams frozen strawberries
- 1/2 cup unsweetened almond milk
- 1/2 avocado
- 1 teaspoon stevia
Blend all ingredients together in a blender until smooth. Add ice if desired. Total carbs = 7.1 grams.
You can also purchase ready to make strawberry flavored keto shakes and smoothies here:
Keto Strawberry Drinks
Key Nutrients make an amazing strawberry lemonade flavored exogenous ketone supplement. You can read our review on the key nutrients keto powder here.
With less than 1 gram of net carbs per serve, less than 5 calories and a flavor that actually tastes good. It is also really reasonably priced for an exogenous ketone supplement. Check it out below:
Keto Friendly Strawberry Snacks
Fresh strawberries are the healthiest snack to eat on a keto diet.
But, if you can’t get fresh strawberries and you’re really wanting something strawberry flavored and sweet, try these low carb strawberry cheesecake bars:
To sum it all up, fresh strawberries are the best on a ketogenic diet.
Strawberries should be consumed every now and then in a portion size of half a cup. Eating too many strawberries could take you over your carb limit and throw you out of ketosis.
Whilst pre-packaged strawberry flavored foods and drinks suggested above are keto approved and very convenient, remember, fresh whole foods are always best.
Pre-packaged keto snacks should be consumed sparingly as a treat, rather than an everyday food.