Berries 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|
|Currants (red and white)||14||4||10||56|
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