Fruit and keto can be a problem. All fruits contain health giving vitamins, minerals, antioxidants and phyto-chemicals but not all of them are fruits low in carbs to meet the keto diet nutrition requirements.
So, what about strawberries?
We all love to eat them but do they meet the low carb requirements of a keto approved food?
Strawberries have a long and proud reputation in terms of their health benefits and delightful taste. That’s why many people love then, including keto lovers.
So if you’re a certified berry lover then you might be wondering if the strawberry made it to the list of keto-friendly fruits.
Let’s investigate the keto food worthiness of the delicious red fruit.
What is the Keto Diet?
First, let us briefly understand what the keto diet is.
The keto diet involves drastically reducing your carb intake in exchange for a high intake of fat.
The reduction of carbs will then put your body into the state of ketosis wherein it becomes highly efficient in burning fats for energy.
That’s why it is believed that the keto diet is a fast way of losing weight.
With this aim, the main rule in the keto plan is to consume no greater than 20g of carbs per day.
On keto, you also consume a high amount of fats and moderate protein levels. Keto nutrition requires carefully monitoring the macronutrient makeup of your food.
Benefits of Strawberry
The strawberry is food that is extremely rich in antioxidants. The greater the redness, the more antioxidants they contain. Ounce for ounce, the strawberry also contains more Vitamin C than citrus fruit. AA serving size of one cup of provides you with a whopping 140 percent of your recommended daily allowance of vitamin C.
The strawberry is an incredibly nutrient-dense fruit. In addition to being fat-free and low in calories, they have higher levels of vitamin C, folate, fiber, potassium, and other antioxidants than most other fruits like bananas, apples, and even oranges.
The vitamin C and fiber that are contained in this fruit help to keep you strong and healthy. It is also a rich source of phytochemicals to boost your immunity. Every berry, including blueberries, raspberries, blackberries, cranberries, are full of phytochemicals. The berry is a source of ellagic acid, a compound which prevents carcinogens from morphing into cancerous cells.
Studies show that strawberries were among the top eight foods that decreased rates of death from cancer. Studies have also shown that eating this fruit improves heart health, enhances memory function, can significantly decrease blood pressure, and aids in the management of rheumatoid arthritis.
How many carbs?
Now that we know the ideal amount of carbs you should consume when following a keto plan, let’s go ahead and find out the number of carbs in strawberries.
The berry, in general, is low in carbohydrates and rich in fiber. So, the strawberry does actually qualify as a keto-friendly fruit.
Because for every 100 gms of , you’ll only intake a total of 7.7 gms of carbs which checks out the criteria of not exceeding 30 gms of carbs as long as you eat in moderation. Of those 7.7 gms of carbohydrates. 2.0 gms of them are fiber. So, we can find that the total net grams of carbs are just 5.7 gms. That makes this a very keto friendly low carb fruit. In fact, it is one of the most low carb fruits that you can find.
26 percent of the carb content is made up of fiber. Not only does that help to bring down the total carb count, but the fiber also helps to fill you up so that you can satisfy your hunger without blowing out your calories. There are only small amounts of protein in this keto friendly fruit.
Also, this fruit known to improve blood sugar levels and reduce insulin levels.
Therefore, consuming them along with the keto diet is beneficial for individuals with type 2 diabetes.
So, let’s take a closer look at the nutritional profile for strawberries . . .
3.5 ounces (100 gms) of raw fruit contains the following:
- Calories: 32
- Water: 91%
- Protein: 0.7 g
- Carbs: 7.7 g
- Sugar: 4.9 g
- Fiber: 2 g
- Fat: 0.3 g
Strawberries have a very high water content. As a result, they have an impressively low carb count. There are fewer than 8 gms of carbs in every 100 gram serving size. Of those 2 gms are fiber, for a total net gms of carbs of 6 gms. The majority of the carbs in a strawberry are from the simple sugars glucose, fructose and sucrose.
The glycemic index score is 40. This is a measure of how much the fruit affects blood sugar levels. 40 is a low score, making this fruit appropriate for people who re diabetic. It is also a very good sign for those who are following keto diet plans.
Another very popular fruit that many people wonder about is the banana. Carbs in banana foods can be an issue – find out if they qualify as being in the low carb category here.
Keto-Friendly Strawberry Desserts
Now that we’re certain that strawberries can be classified as keto-friendly, here are some deliciously perfect keto recipes that won’t put you you over your daily keto carb budget!
Keto Cream Cheese Danishes
- 1 cup almond flour
- ¾ cup mozzarella cheese, shredded
- 2 tbsp cream cheese
- 1 egg
- 1 tbsp cinnamon
- 2 tbsp erythritol
- ¾ cup cream cheese, softened
- 6 tbsp sugar free strawberry jelly
- Preheat the oven to 375 degrees and grease a cookie sheet.
- Combine 2 tbsp of the cream cheese and shredded cheese in a microwavable safe bowl and microwave until melted (about 30 seconds-1 minute)
- Stir in the almond flour, egg, cinnamon, and 1 tbsp erythritol into the melted cheese mixture , combining until a dough like texture forms.
- Portion the dough into 6 even pieces.
- Roll each individual dough section out into a danish shaped, leaving a dip in the center for the strawberry jelly.
- Spoon 1 tbsp of jelly onto each danish.
- Place each danish on the greased cookie sheet and bake for 10-15 minutes or until golden brown.
- While danishes are cooling, melt the remaining cream cheese in a microwavable safe bowl.
- Stir in the remaining erythritol into the melted cream cheese.
- Drizzle the cream cheese mixture on top of the danishes.
Keto Strawberry Cobbler
- 4 cups of strawberries, sliced
- 1 Tbs. lemon juice
- ¼ cup stevia
- 1 Tbs. cornstarch
- 2 cups buttermilk biscuit mix
- 3 Tbs. butter, melted
- ½ cup milk
- 1 tsp. vanilla extract
- ⅛ tsp. ground cardamom
- Preheat oven to 400 degrees F.
- In small saucepan, combine strawberries, lemon juice, sugar, and corn- starch.
- Heat and stir until boiling and thickened.
- Pour into an 8-inch square baking dish.
- In small bowl, combine biscuit mix, butter, milk, vanilla and half the stevia for dumpling batter.
- Stir until well mixed; drop by tablespoonfuls onto strawberry mixture.
- Combine ½ the stevia with cardamom; sprinkle over top of dumplings.
- Bake 25 minutes, or until dumplings are done.
- Remove from oven; cool on wire rack.
- May be served warm or cold; try it with some vanilla ice cream on the side or sweetened whipped cream.
Keto Strawberry Pudding
- 1 packet fresh strawberries, rinsed, hulled, sliced
- ½ bottle red wine
- ⅛ cup honey
- ½ tsp. lemon zest, grated
- 1/8 cup stevia
- 16 slices stale potato bread
- 1 Tbs. butter, room temperature
- 4 empty vegetable cans (15 oz.)
- 1 can. whipping cream
- In bowl, combine berrys, red wine, honey, lemon zest, and sugar.
- Refrigerate 2 hours to blend flavors.
- Remove both ends from empty cans; save 4 of the ends.
- Using one of the cans with the ends removed, cut the potato bread into 16 rounds.
- To avoid tearing the edges of the bread, press straight down without twisting.
- Let bread sit for 2 hours to dry out.
- Lightly butter the inside of the vegetable cans, and place the cans on a baking sheet lined with parchment paper.
- Butter one side of 4 of the bread rounds.
- Place buttered bread rounds, buttered side up, in each can.
- Spoon 2 tablespoons berries, with liquid, to cover each round inside the cans.
- Dredge one side of 4 bread rounds in strawberry liquid and place over berries, one to each can.
- Repeat steps 8 through 11, layering strawberries and dredged bread rounds until you have 3 layers of berries and 4 layers of bread.
- Place reserved ends of soup cans on top of final round and weight with full cans of soda.
- Refrigerate for 8 hours.
- Just before serving, whip cream, sweetening to taste.
- Remove cans, placing each pudding on individual serving plates.
- Top each with whipped cream.
Strawberry Ice Cream
- 5 cups milk
- 4 large eggs
- ½ stevia
- ½ tsp. salt
- 1 can evaporated milk
- 1 can sweetened condensed milk
- 2 Tbs. vanilla extract
- 1½ packets. strawberries, crushed, sweetened with ¼ Tbs. stevia
- Bring 5 cups of milk gently to a boil, stirring often, to prevent scorching.
- In large bowl, beat eggs.
- Add stevia and salt to eggs, beating until completely blended.
- Slowly add boiled milk in a thin stream to egg mixture, beating constantly.
- Add evaporated milk, condensed milk, and vanilla.
- Add crushed fruit with its juice.
- Let mixture cool in refrigerator or freezer.
- Pour into a 4-quart ice cream container and freeze according to manufacturer’s directions.
Find more great keto recipes here.
Strawberries have about 5.5 grams of net carbs per 3/4 cup and are low in calories, fat and protein. They are also packed with health giving nutrients. And, of course, we all love the taste. That makes them the perfect food to as to your low carb eating keto plans.