Cranberries are super popular during fall, and you’re wondering if they are allowed to eat on a keto diet. Learn if cranberries are low in carbs and what are the best keto cranberry recipes.
What are Cranberries?
Cranberries are tiny, thick, round, red fruits with a bitter and sour taste that are rarely consumed raw. Cranberries are a popular nutritional powerhouse that are often consumed in the form of sauce or dessert.
These nutritious berries are low in calories and sugar, with only 50 calories and 4 grams of sugar per cup, especially when compared to other fruits.
Cranberry Nutrition Facts
According to the USDA website, 1 cup (100 grams) of raw, unsweetened cranberries has the following nutrients:
- Calories: 46
- Water: 87%
- Protein: 0.4 grams
- Carbs: 12.2 grams
- Fiber: 4.6 grams
- Net Carbs: 7.6 grams
- Sugar: 4 grams
- Fat: 0.1 grams
Are Cranberries Keto-Friendly?
Certainly, yes. Fresh Cranberries are keto-friendly, so you can eat them as they are or include them in some delicious keto recipes. While 1 cup of cranberries provides 7.6 grams of net carbs, you can still enjoy them in moderation.
While prepared cranberry products often include added sugar, cranberries themselves are naturally low carb fruit.
In conclusion, avoid cranberry juice, canned or dried cranberries that are loaded with sugar, and opt for fresh or frozen cranberries.
Benefits of Cranberries
Cranberries are known as a superfood for a reason: they offer several health advantages since they are a great source of vitamins and antioxidants. Here are a few reasons why you should include these fruits in your meal plan:
- Prevents urinary tract infections – Proanthocyanidins, which are abundant in cranberries, have powerful anti-infection effects as a study from the American Journal of Obstetrics and Gynecology states.
- Prevents tooth decay – When consumed regularly, cranberries may help you combat the pathogenic effects of dental caries and enhance your overall oral health.
- Strengthens bones and teeth – Cranberries contain calcium, which is excellent for your bones. It makes them more powerful and healthier.
- Cranberry extract for different types of cancer – Cranberries includes polyphenolic chemicals, which have been shown to combat various cancer-related malignancies.
- May Contribute To Heart Health – Some studies suggest that cranberry juice or extract may be beneficial in some different heart diseases risk factors. It may increase the levels of good HDL cholesterol and lower bad LDL cholesterol in people with diabetes.
Keto Cranberries Recipes
Choose fresh cranberries over sweet dried and canned types when making cranberry recipes. Unlike dried cranberries and juices, fresh or frozen cranberries are naturally low in sugar and nutrients, high in vitamins, and free of GMOs.
- Keto Cranberry Sauce – 4 ingredients and only 15 minutes from your time are all you need to make this delicious keto cranberry sauce that’s perfect for a Keto Thanksgiving Menu.
- Keto Cranberry Orange Bread – super easy to make, this keto cranberry bread is perfect with your favorite cup of tea in the morning.
- Keto Cranberry Bliss Bars
The full recipe is in the recipe card below. Readers that love this aslo made these recipes: