Are Raspberries Keto-Friendly?

​Are Raspberries Keto-Friendly?

Ketogenic or keto diet, has been trending for quite some time. This diet requires that you focus on consuming moderate protein, high-fat, and low-carb food. To exhibit maximum benefits and maintain ketosis, a healthy keto diet plan should consist of 75% fat, 20% protein, and 5% or less carbohydrates a day. 

To give you an idea, some of the foods you have to watch out when you’re in keto diet are eggs, avocados, and berries while avoiding processed foods, unhealthy fats, and food which contains preservatives and sweeteners. 

If you’re interested in adopting keto diet as your way of losing weight and particularly love raspberries, then reading this article might be helpful in choosing the right food for you diet plan.

Nutritional Content and Benefits of Raspberries

According to the USDA's  Database, one cup of raspberries (or 123g) contain about 64 calories, 1.5g of protein, 0.8g of fat, and 15g of carbohydrates.

This also includes 8g of fiber and 5g of sugar.

What are the Benefits of Raspberries?

What vitamins and other health benefits do I get from eating raspberries? Read on to know more.

Regular intake of raspberries can lessen a person’s vulnerability to cardiovascular diseases.

Raspberries are rich in potassium which is good for the heart.

One study revealed that an increased potassium intake resulted in lower risk of getting an ischemic heart disease of middle aged women.

From this, we can conclude that potassium in raspberries can protect a person against heart diseases. 

Raspberries are rich in antioxidants and fiber.

Raspberries contain antioxidants which can prevent tumor formation in our body. It also contains fiber which are truly efficient in digestion and can also lower blood pressure according to studies.

Consequently, raspberries may also improve a person’s bowel movement because of fiber. 

Raspberries contain Vitamin C and other vitamins and minerals. 

Raspberries are nutritious because it contains a lot of vitamins which are all essential in the human body.

For instance, it contains Vitamin C which is beneficial to the immune system and  iron absorption, and at the same time protect our eyes from ultraviolet rays of the sun. 

Are Raspberries Keto-Friendly?

Yes! Raspberries is a very good choice for your diet plan because berries, in general, are known to be low in carbohydrates and very high in fiber.

In fact, it has the lowest carbohydrates content but it must be consumed in moderation to maintain or achieve ketosis. 

Alternatives to Raspberries

What happens if you cannot find raspberries in the grocery? No problem! There are a lot of possible alternatives which are also keto-friendly. Some of these include the following: 


Avocados have low carb content with approximately 2 grams of carbohydrates per 100 grams. Moreover, it’s very rich in various vitamins, one of which is vitamin B. It’s also rich in monounsaturated fats which are good for the heart. 

Like raspberries, it also contains potassium which helps in maintaining a normal blood pressure most especially to people with hypertension. 

In general, avocados are considered to be one of the best fruits for keto meal plan because it contains low carbohydrates and plenty of vitamins and good fats. 


Watermelon are low in sugar which makes them keto-friendly. Approximately, it contains 7 grams of carbohydrates per 100 grams. It also contains Vitamin A and fiber so it’s very nutritious but it must be consumed in moderation if you are in keto diet.

But for the most part, watermelons are keto-friendly!


Well, cucumber is actually a fruit. It approximately has 2.16 grams of carbohydrates per 100 grams. It contains antioxidants and fiber which are very useful in skin and eye protection as well as a good digestion process.

However, it’s generally low in carbohydrates, sodium, and cholesterol. Cucumbers are also keto-friendly! 

About the Author

Ryan is a personal trainer, athlete, health enthusiast, and entrepreneur. He is researching and expanding his knowledge about the ketogenic diet. He spends most of his time writing content about his new learnings of the ketogenic diet and shares it on Ketogenic Supplement Reviews. You can find me on: Facebook, Twitter and Pinterest.