Navigating the keto diet can be challenging, especially with the strict carb limit of under 50 grams per day, which constitutes about five percent of your daily calorie intake. So, where do cherries fit into this equation? Can you enjoy them while staying within this carb limit? In this guide, we’ll explore everything you need to know about incorporating cherries into a keto diet. We’ll examine their carb content, share some delicious recipes, and suggest lower-carb alternatives.
CAN YOU EAT CHERRIES WHILE STAYING IN KETOSIS?
You can enjoy fruits like cherries on a ketogenic diet as long as you watch your portion sizes. A cup of sweet cherries has about 21 grams of net carbs, primarily from natural sugars. While cherries are higher in carbs compared to blueberries and raspberries, eating them in moderation won’t necessarily disrupt ketosis.
CHERRIES NUTRITIONAL INFORMATION
A cup of cherries offers the following macronutrient profile:
- 22 grams of total carbs
- 3 grams of fiber
- 18 grams of sugar
- 21 grams of net carbs
- 19 grams of natural sugars
- 1 gram of protein
- 0.5 grams of fat
- 95 calories
Cherries are also surprisingly nutrient-dense, providing 18% of your daily vitamin C needs, 10% of your potassium requirements, and 5% of your magnesium intake.
While cherries aren’t a primary source of nutrition on a keto diet—where whole foods like meat, fish, organ meats, and eggs are key—they can still offer a valuable nutritional boost.
YUMMY KETO CHERRY RECIPES
KETO CHERRY CHOCOLATE BROWNIES
These rich cherry chocolate brownies make a perfect treat after a high-fat keto meal. Here’s what you’ll need:
Ingredients
- 6 tablespoons of butter
- ½ cup of almond flour
- 4 ounces of chocolate baking chips
- ¼ cup of cocoa powder
- ¾ cup of erythritol
- 2 tablespoons of ground flaxseed
- ¼ teaspoon of xanthan gum
- 2 eggs
- 1 teaspoon of vanilla extract
- 1 cup of cherries
- 2 ounces of milk chocolate chips
Instructions
- Preheat your oven to 350°F (175°C) and line a large baking tray with parchment paper.
- Melt the butter in a bowl, then stir in the keto chocolate chips until completely melted.
- In a separate bowl, use an electric mixer to combine the cocoa powder, almond flour, erythritol, ground flaxseed, and xanthan gum. Once mixed, add the eggs and chocolate-butter mixture, and whisk until the batter thickens.
- Gently fold in the cherries.
- Spread the batter evenly in the prepared baking tray and bake for 20 minutes. Enjoy your brownies!
NO-BAKE CHERRY CHEESECAKE
This no-bake cherry cheesecake is a delightful way to enjoy cherries while staying in ketosis. You’ll need:
Ingredients
- 3 tablespoons of heavy cream (for the base)
- 2 cups of almond flour
- 2 tablespoons of erythritol
- ½ cup of melted butter
- ⅓ cup of heavy cream (for the filling)
- ¼ cup of bing cherries
- 2 tablespoons of erythritol
- ¼ cup of cream cheese
Instructions
- Combine the melted butter, 3 tablespoons of heavy cream, almond flour, and erythritol. Press this mixture into the bottom of a cheesecake pan to form the base.
- For the filling, mix the ⅓ cup of heavy cream with cream cheese, erythritol, and cherries using a mixer until smooth.
- Pour the filling over the base and refrigerate for at least an hour before serving. Enjoy!
KETO CHERRY JAM
This keto cherry jam is a simple, no-sugar-added treat that pairs wonderfully with keto bread or desserts. You’ll only need 1 cup of cherrie.
Instructions:
- Pit the cherries and place them in a pot. Bring them to a boil, then remove the pot from heat.
- Let the jam cool to room temperature before serving.
LOWER-CARB ALTERNATIVES TO CHERRIES ON KETO
Here are some tasty keto-friendly options:
Raspberries
Raspberries are the lowest-carb berries, with just 15 grams of carbs per cup, so they won’t disrupt ketosis. Plus, they have only 53 calories per cup, making them a great choice for a low-calorie snack while on a weight loss journey.
Blueberries
Blueberries contain 17 grams of net carbs per cup, which is less than the 24 grams found in cherries. They make a great substitute for cherries in keto-friendly desserts.
Strawberries
Strawberries offer 7.9 grams of net carbs per cup and come with additional health benefits. They can help improve heart health and reduce the risk of cancer, making them a nutritious choice for your keto diet.
