Are Cherries Keto? Can You Eat Cherries on the Keto Diet?

Navigating a keto diet can be tricky, especially when you’re aiming to keep your carb intake under 50 grams per day. So, are cherries keto-friendly, and can you enjoy them without breaking your carb limit?

Let’s dive into everything you need to know about eating cherries on keto, including their carb content, some delicious recipes, and lower-carb alternatives.

Can You Eat Cherries While Staying In Ketosis?

KetoConnect Verdict: Cherries get a keto-friendly rating of ⭐⭐⭐ (out of 5).

You can enjoy fruit like cherries on a ketogenic diet if you limit your portion sizes. One cup of sweet cherries contains 21 grams of net carbs, primarily from natural sugars. Although cherries have more carbs than blueberries and raspberries, they won’t knock you out of ketosis when eaten in moderation.

Cherries Nutritional Information

One cup of cherries provides the following nutrients:

• 22 grams of total carbs
• 3 grams of fiber
• 18 grams of sugar
• 21 grams of net carbs
• 1 gram of protein
• 0.5 grams of fat
• 95 calories

Cherries are also surprisingly nutrient-dense, offering 18% of your daily vitamin C, 10% of your daily potassium, and 5% of your magnesium needs. While they shouldn’t replace whole foods like meat, fish, and eggs, cherries can give you an extra nutritional boost.

3 Health Benefits of Eating Cherries on Keto

Research highlights several health benefits of cherries:

1. High ORAC Score
2. Brain Health
3. Weight Loss Support

High ORAC Score

Cherries have an ORAC score of 670, indicating a high antioxidant content. Antioxidants combat oxidation, a process akin to cellular rusting that can lead to diseases like Alzheimer’s and heart problems. Including cherries in your keto diet helps minimize this oxidative damage, enhancing your overall health.

Brain Health

Cherries are rich in flavonoids, which protect the fruit from insects and microbes and offer significant health benefits. They help prevent neuron death and strengthen neuronal connections, boosting cognitive function. Anthocyanins, a specific type of flavonoid in cherries, have been shown to prevent brain deterioration and improve memory.

Weight Loss Support

With three grams of fiber per cup, cherries help you feel fuller for longer. When hunger strikes on keto and you need a quick snack, a few cherries can tide you over until your next meal, making them a cost-effective alternative to pricey keto snacks.

Yummy Keto Cherry Recipes

If you prefer incorporating cherries into recipes, try these tasty keto-friendly options:

1. Keto Cherry Chocolate Brownies
2. No-Bake Cherry Cheesecake
3. Keto Cherry Jam

Keto Cherry Chocolate Brownies

Perfect for satisfying your sweet tooth after a keto meal.

Ingredients:

• 6 tablespoons butter
• ½ cup almond flour
• 4 ounces chocolate baking chips
• ¼ cup cocoa powder
• ¾ cup erythritol
• 2 tablespoons ground flaxseed
• ¼ teaspoon xanthan gum
• 2 eggs
• 1 teaspoon vanilla extract
• 1 cup cherries
• 2 ounces milk chocolate chips

Instructions:

1. Preheat oven to 350°F and line a baking tray with non-stick paper.
2. Melt butter in a bowl, add chocolate chips, and set aside until melted.
3. Mix cocoa powder, almond flour, erythritol, ground flaxseed, and xanthan gum with an electric beater. Add eggs and chocolate-butter mixture, whisking until thick.
4. Fold in cherries, spread mixture on the baking tray, bake for 20 minutes, and enjoy!

No-Bake Cherry Cheesecake

A creamy, delicious way to enjoy cherries while staying in ketosis.

Ingredients:

• 3 tablespoons heavy cream for the base
• 2 cups almond flour
• 2 tablespoons erythritol
• ½ cup melted butter
• ⅓ cup heavy cream for the filling
• ¼ cup bing cherries
• 2 tablespoons erythritol
• ¼ cup cream cheese

Instructions:

1. Mix melted butter, heavy cream, almond flour, and sweetener for the base. Press into a cheesecake tray.
2. For the filling, beat heavy cream, cream cheese, sweetener, and cherries. Pour over the base and refrigerate for an hour before serving.

Keto Cherry Jam

A simple, sugar-free jam perfect for keto bread or desserts.

Ingredients:

• 1 cup cherries

Instructions:

1. Remove pits from cherries, place them in a pot, and bring to a boil.
2. Once boiling, remove from heat. Let the jam cool to room temperature before serving.

Lower-Carb Alternatives to Cherries on Keto

For those on a stricter keto diet, consider these lower-carb alternatives:

Raspberries

Raspberries have the lowest carb content among berries, with only 15 grams of carbs per cup. They’re also low in calories, making them an excellent snacking option for weight loss.

Blueberries

Blueberries contain 17 grams of net carbs per cup, lower than the 24 grams in cherries. They can be a delicious substitute in any keto dessert.

Strawberries

With just 7.9 grams of net carbs per cup, strawberries are a fantastic keto alternative. They also support heart health and reduce cancer risk.

Final Thoughts on Cherries Keto-Friendly

Cherries can be enjoyed in moderation on a keto diet, with one cup containing 21 grams of net carbs. Their high antioxidant content provides valuable health benefits. Incorporate cherries into your keto lifestyle with recipes like keto cherry brownies, no-bake cheesecake, and cherry jam. If you need lower-carb options, consider raspberries, blueberries, and strawberries.

For more information on keto-friendly foods, check out our guides on blueberries, plantains, watermelon, edamame, carrots, beets, radishes, peanut butter, lentils, grapefruit, and chickpeas.