Are Cherries Keto? Smart Tips for Enjoying Them on a Low Carb Diet

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

Following a keto diet is complicated because it limits carbs to less than 50 grams per day, or roughly 5 percent of your daily calories. That leaves very little room for sweet fruit, and cherries are one of the first foods people start to question.

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This guide walks through the carb content of cherries, how much you can realistically eat, three keto cherry recipes, and lower carb fruit alternatives if you want to stay extra strict.

Can You Eat Cherries While Staying In Ketosis?

KetoConnect rates cherries as keto friendly at 3 out of 5 stars. That is a middle score, and it makes sense once you look at the numbers.

One cup of sweet cherries contains 21 grams of net carbs, and most of those carbs come from natural sugars. That is more than you would get from the same amount of blueberries or raspberries, so portion control is the whole game here.

The encouraging part is that a small serving eaten in moderation should not push you out of ketosis.

Here is how I handle it at home. Cherries go into a small bowl instead of the big fruit bowl on the counter, and I count them into my carb budget for the day before I eat them. A handful feels like a real treat, and I still have room left for the rest of my meals.

Cherries Nutritional Information

A one cup serving of fresh cherries breaks down like this:

That same cup also supplies about 18 percent of your recommended daily vitamin C intake, 10 percent of your daily potassium needs, and 5 percent of your magnesium requirements.

Cherries are not a nutritional staple. Whole foods such as meat, fish, organ meats, and eggs still do the heavy lifting on a keto plate. Treat cherries as an extra nutrient boost rather than a foundation, and your priorities stay straight.

Are Cherries Keto, 3 Health Benefits Of Cherries

Beyond the carb count, the original guide highlights three health benefits that make cherries worth their carbs for plenty of keto eaters.

Cherries Have A High ORAC Score

An ORAC score measures the antioxidant content of a food, and cherries come in at 670, which the guide describes as high.

Antioxidants fight the oxidation caused by modern day living. The source compares oxidation to cellular rust that kills cells off early, and it cites studies linking that process to Alzheimer’s disease and heart problems.

The takeaway is simple. Eating cherries alongside a healthy keto diet is one small way to minimize cellular oxidation and support your overall quality of life.

It Feeds Your Brain

Cherries contain high amounts of flavonoids, the compounds that shield the fruit itself from insects and microbes. Those same compounds appear to do good work in people too.

According to the guide, flavonoids help prevent brain neurons from dying and strengthen their attachment to other neurons, which boosts cognitive function. One standout type of flavonoid is anthocyanins. Research cited in the article shows that anthocyanins prevent brain deterioration and improve memory.

Cherries Help You Lose Weight

A cup of fresh cherries provides 3 grams of fiber, and fiber is what keeps you feeling full for longer.

When hunger hits on keto and you do not want to stop and cook a full meal, a few cherries can tide you over for a couple of hours or simply carry you to your next meal.

They also cost far less than the expensive keto snacks stacked on health store shelves, which makes them an affordable option to keep on hand.

Yummy Keto Cherry Recipes

If snacking on a few cherries is not enough, these three recipes put them to work. Each one keeps the cherry flavor front and center while staying within keto guidelines.

Keto Cherry Chocolate Brownies

These brownies are rich and fudgy, and they make a satisfying dessert after a high fat keto meal.

Ingredients

• 6 tablespoons butter
• 1/2 cup almond flour
• 4 ounces chocolate baking chips
• 1/4 cup cocoa powder
• 3/4 cup erythritol
• 2 tablespoons ground flaxseed
• 1/4 teaspoon xanthan gum
• 2 eggs
• 1 teaspoon vanilla extract
• 1 cup cherries
• 2 ounces milk chocolate chips

Instructions

1. Heat your oven to 350 degrees Fahrenheit and line a large baking tray with nonstick paper.
2. Melt the butter in a bowl, add the keto chocolate chips, and set the bowl aside until all the chips have melted.
3. With an electric beater, whisk the cocoa powder, almond flour, erythritol, ground flaxseed, and xanthan gum. Then add the two eggs and the chocolate and butter mixture and whisk again. The batter will become thick. Now it is time to add the cherries.
4. Spread the mixture on the baking tray and bake for 20 minutes.

The bake time is 20 minutes at 350 degrees Fahrenheit. Set a timer and try not to open the oven door early, so the brownies hold their structure.

No Bake Cherry Cheesecake

This no bake cheesecake is the easiest way to enjoy cherries while staying in ketosis. There is no oven involved, just a quick press into the tray and some time in the fridge.

For the base

• 3 tablespoons heavy cream
• 2 cups almond flour
• 2 tablespoons erythritol
• 1/2 cup melted butter

For the filling

• 1/3 cup heavy cream
• 1/4 cup bing cherries
• 2 tablespoons erythritol
• 1/4 cup cream cheese

Instructions

1. Mix the melted butter with your three tablespoons of heavy cream, almond flour, and sweetener of choice. Put this mixture into your cheesecake tray and press it down with a spoon or a spatula.
2. Use a beater to mix 1/3 cup of heavy cream with the cream cheese, sweetener, and cherries. Pour this on top of your base, place it in the fridge for an hour, and enjoy.

The full hour in the fridge is what sets the filling, so plan ahead before you want to serve it.

Keto Cherry Jam

This classic cherry jam is popular with keto dieters because it has no added sugars. Spread it on keto bread or spoon it over a keto dessert.

Ingredients

• 1 cup cherries, pitted

Instructions

1. Remove the pits from a cup of cherries, put the cherries in a pot, bring them to a boil as soon as possible, and remove the pot from the heat.
2. Once your jam has reached room temperature, it is ready to serve.

Lower Carb Alternatives To Cherries On Keto

If you are following a strict keto plan and would rather skip cherries altogether, these three berries are the easiest swaps.

Raspberries

Raspberries carry the lowest carb count of any berry.

One cup has 15 grams of carbs, so a serving is unlikely to kick you out of ketosis. At only 53 calories per cup, they are also a light and tasty snack when weight loss is the goal.

Blueberries

One cup of blueberries has 17 grams of net carbs, which is lower than cherries.

You can swap blueberries straight into any of the desserts above and keep the same method from start to finish.

Strawberries

Strawberries are the final alternative, with 7.9 grams of net carbs per cup.

Beyond the carb count, the guide cites research linking strawberries to better heart health and a lower risk of developing cancer.

FAQs

Final Thoughts On Cherries Keto Friendly

Cherries can fit a keto diet in moderation, since one cup contains 21 grams of net carbs. Their high antioxidant content is the other reason many keto dieters keep them around, because of the role antioxidants play in preventing cellular oxidation.

If you want them in a more interesting form, try the keto cherry brownies, the no bake cheesecake, or the cherry jam. If you would rather spend your carbs elsewhere, raspberries, blueberries, and strawberries are all solid substitutes.

For more foods people ask about on keto, the original guide also covers these topics:

• Blueberries
• Plantains
• Watermelon
• Edamame
• Carrots
• Beets
• Radishes
• Peanut butter
• Lentils
• Grapefruit
• Chickpeas

Written by

This guide follows the original KetoConnect article about cherries on a ketogenic diet.

Expert Fact Checker

The original KetoConnect guide credits an expert fact checker for reviewing the content before it was published.

Marina Reluskoska

Marina is a licensed nutritionist with a specialization in food laws. She is dedicated to shaping healthier lives, and outside of work she enjoys culinary creations, an active lifestyle, and quality time with friends. She believes balance in food and life is the key to nurturing well being.

Keto Cherry Chocolate Brownies + No-Bake Cherry Cheesecake + Keto Cherry Jam

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

Ingredients

Scale 1x2x3x

Keto Cherry Chocolate Brownies
6 tablespoons butter
0.5 cup almond flour
4 ounces chocolate baking chips
0.25 cup cocoa powder
0.75 cup erythritol
2 tablespoons ground flaxseed
0.25 teaspoon xanthan gum
2 eggs
1 teaspoon vanilla extract
1 cup cherries
2 ounces milk chocolate chips

No-Bake Cherry Cheesecake
Base
3 tablespoons heavy cream
2 cups almond flour
2 tablespoons erythritol
0.5 cup butter, melted

Filling
0.333 cup heavy cream
0.25 cup bing cherries
2 tablespoons erythritol
0.25 cup cream cheese

Keto Cherry Jam
1 cup cherries, pitted

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Instructions

Keto Cherry Chocolate Brownies
1-Heat your oven to 350 degrees Fahrenheit: Heat your oven to 350 degrees Fahrenheit and line a large baking tray with non-stick paper.
2-Melt the butter in a bowl, toss: Melt the butter in a bowl, toss in your keto chocolate chips and set aside until all the chips are melted.
3-With an electric beater, whisk your cocoa: With an electric beater, whisk your cocoa powder, almond flour, erythritol, ground flaxseed and xanthan gum. After mixing, add your two eggs and chocolate-butter mixture and whisk again. You’ll notice the batter becoming thick. Now it’s time to add your cherries.
4-Lay this mixture on your baking tray,: Lay this mixture on your baking tray, bake for 20 minutes.

No-Bake Cherry Cheesecake
5-Mix the melted butter with your three: Mix the melted butter with your three tablespoons of heavy cream, almond flour and sweetener of choice. Pop this mixture into your cheesecake tray and press it down with a spoon or spatula.
6-Use a beater to mix ⅓ cup: Use a beater to mix ⅓ cup of heavy cream with cream cheese, sweetener and cherries. Pour this on top of your base, place it in the fridge for an hour, and enjoy!

Keto Cherry Jam
7-Remove the pits of a cup of: Remove the pits of a cup of cherries, put the cherries in a pot, bring them to a boil as soon as possible and remove the pot from the heat.
8-Once your jam is at room temperature,: Once your jam is at room temperature, it’s ready to serve.

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