Berries: A summery low-carb treat

Low carb berriesBerries are a 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, so make the most of it while it lasts!

Most 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 a small amount when 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 – which is always good!

  • Add some whipped cream plus a dash of sweetener (such as Stevia or Splenda) to fresh strawberries for a quintessential British summer dessert
  • Add berries to low-carb ice-cream – check out this fantastic raspberry chocolate gelato recipe at All Day I Dream About Food
  • Add crushed berries to low-carb pancakes and muffins
  • Blitz berries in a blender with single cream or soya milk to make a low-carb smoothie
  • Add crushed berries to your protein shake
  • Dip strawberries in melted unsweetened chocolate and let cool
  • Make low-carb berry cocktails by mixing them with sparkling wines and other low-carb alcoholic beverages

Simple strawberry mousse recipe


  • 300g (10oz) strawberries or other summer berries
  • 120ml (4oz) double cream
  • 3 egg whites
  • 1 tbsp Truvia (or another sweetener)


  • Mash berries and Truvia into a puree
  • Whisk egg whites to stiff peaks
  • Whip double cream
  • Fold whipped cream and pureed berries into the egg mixture
  • Spoon into glasses and chill for 30 minutes


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