Are Dried Blueberries Keto Friendly? The Surprising Truth About Their Carb Count

December 16, 2025 •

4 min read

A 1/2 cup (60 gram) serving of unsweetened dried blueberries contains an astounding 40+ grams of carbs, making the answer to 'Are dried blueberries keto friendly?' a resounding no for most ketogenic diets. This high carb concentration can easily disrupt ketosis, the fat-burning state central to the keto lifestyle.

Quick Summary

The process of drying fruit removes water, concentrating natural sugars and carbs into a small, calorie-dense package. This makes most dried fruit, including dried blueberries, unsuitable for a ketogenic diet where carb intake is severely restricted. Fresh blueberries, in contrast, can be enjoyed in moderation.

Key Points

Not Keto Friendly: Dried blueberries are too high in concentrated sugar and carbs to be suitable for a strict ketogenic diet.
Fresh is Best: Opt for fresh or frozen blueberries instead, which contain significantly fewer carbs and can be enjoyed in moderation.
High Carb Count: The dehydration process removes water, condensing the natural sugars and spiking the overall carb content.
Watch for Added Sugar: Many commercially available dried blueberries contain extra added sugars, further increasing their carb load.
Better Alternatives: Other berries like raspberries and blackberries are even lower in net carbs than fresh blueberries and are safer options.
Portion Control is Key: Even with fresh berries, portion sizes must be monitored to ensure they fit within your daily carb limits.

The Concentrated Carb Problem

The ketogenic diet is all about keeping carbohydrate intake very low, typically between 20 to 50 grams per day, to force the body into a state of ketosis. In this metabolic state, the body burns fat for fuel instead of glucose. For this reason, many foods that are otherwise considered healthy can be off-limits if they contain too many carbs. Dried fruits are a prime example.

The high carb count in dried blueberries is a direct result of the dehydration process. When water is removed, the fruit's natural sugars become highly concentrated. A small serving of dried fruit packs the same amount of sugar and carbohydrates as a much larger portion of its fresh counterpart. For instance, a small handful of dried fruit can contain as many carbs as a large bowl of fresh fruit, making it very easy to overconsume carbohydrates and kick yourself out of ketosis without realizing it.

Commercial dried blueberries often exacerbate this issue with the addition of extra sugars to enhance their flavor and shelf life. This sweetening further increases the overall carbohydrate count and negates any potential for moderation on a keto diet.

Nutritional Contrast: Fresh vs. Dried Blueberries

To put the difference into perspective, let's examine the carbohydrate content of both fresh and dried blueberries. The contrast clearly shows why fresh is the superior choice for anyone monitoring their carb intake.

A 1/2 cup (74 grams) of fresh blueberries contains approximately 12.1 grams of net carbs.
A 1/2 cup (60 grams) of dried blueberries can contain up to 40 grams of net carbs or more.

This dramatic difference illustrates that even a small serving of dried blueberries can quickly use up most, if not all, of your daily carb allowance on a strict keto plan. For a ketogenic dieter, managing portion sizes is critical, and the concentrated carbs in dried fruit present a significant challenge to staying within those daily macro goals.

Nutritional Comparison of Blueberries


Nutrient (per 1/2 cup)	Fresh Blueberries	Dried Blueberries
Carbohydrates	Approx. 14.5g (74g serving)	Approx. 40g (60g serving)
Net Carbs	Approx. 12.1g	Approx. 40g+
Fiber	Approx. 2.4g	Approx. 7.5g
Water Content	Very High (approx. 85%)	Very Low
Sugar	Low/Moderate	Concentrated/High

Safer Keto Fruit Alternatives

Just because dried blueberries are off the table doesn't mean you have to forgo fruit entirely on a keto diet. The key is to choose fruits that are naturally lower in carbs and higher in fiber and water content. Many berries are excellent choices in moderation.

Strawberries: A 1/2 cup serving contains approximately 4 grams of net carbs, making them a great keto-friendly option.
Raspberries: With only 2.7 grams of net carbs per 50-gram serving, raspberries are one of the best berry choices for keto.
Blackberries: These berries are also low in net carbs, containing about 6.2 grams per handful.
Avocados: While not a berry, avocados are a fantastic keto fruit. They are high in healthy fats and fiber, and a medium-sized one contains only about 5 grams of net carbs.

Other dried fruits like raisins, dates, and dried cranberries are also too high in concentrated sugar and should be avoided. Sticking to fresh, unprocessed fruits allows for better portion control and helps maintain ketosis.

How to Enjoy Blueberry Flavor on Keto

If you're still craving that delicious blueberry flavor, there are several keto-friendly ways to enjoy it without the carb overload of dried berries. The trick is to use fresh or frozen blueberries in moderation within well-controlled recipes.

Keto Blueberry Cobbler: You can bake fresh blueberries into a delicious keto cobbler with an almond flour topping.
Smoothies: A small handful of fresh blueberries blended with unsweetened almond milk, a keto protein powder, and some healthy fats like avocado or nut butter creates a tasty and satisfying smoothie.
Toppings: Sprinkle a few fresh blueberries over keto pancakes, yogurt bowls, or salads for a burst of flavor and antioxidants.
Desserts: Create mini blueberry cheesecakes or frozen yogurt bark using fresh blueberries and keto-friendly sweeteners.

For more keto-friendly ways to enjoy fresh blueberries, you can find a variety of recipes online from trusted sources, such as Dr. Berg's blog post on the topic.

Conclusion: Stick to Fresh for Keto Success

While fresh blueberries are a keto-friendly fruit when consumed in moderation, dried blueberries are not. The dehydration process dramatically increases their sugar and carb density, making them a poor choice for anyone following a ketogenic diet. To satisfy your blueberry cravings without derailing your progress, opt for fresh or frozen blueberries and use them sparingly in keto-compliant recipes. By making smart substitutions and being mindful of portion sizes, you can continue to enjoy the flavor of berries while staying on track with your low-carb goals.

Frequently Asked Questions

Dried blueberries are not ideal for keto because the drying process removes water, which concentrates the natural sugar and carb content into a smaller, calorie-dense package. Fresh blueberries have a higher water content, so their carb load is more spread out, making them manageable in smaller portions.

The net carb count can vary by brand and if sugar is added, but a 1/2 cup (60g) serving of unsweetened dried blueberries can contain over 40 grams of net carbs, a level too high for most keto dieters.

Consuming dried blueberries, especially in a typical snack portion, will likely push you over your daily carbohydrate limit. This can disrupt ketosis, the metabolic state where your body burns fat for energy.

While a very small sprinkling of unsweetened dried blueberries might not immediately derail ketosis, it's generally not recommended due to the high risk of overconsumption. It's much safer and more satisfying to use a small amount of fresh berries instead.

Excellent low-carb fruit alternatives include fresh or frozen strawberries, raspberries, and blackberries, which have significantly lower net carb counts. Dried coconut is another keto-friendly dried alternative.

Yes, sweetened dried blueberries are even more unsuitable for a ketogenic diet. The added sugars further increase the total and net carbohydrate count, making it even more difficult to stay in ketosis.

To get blueberry flavor without the high carbs, use fresh or frozen blueberries sparingly in recipes like keto smoothies, low-carb cobblers, or as a garnish for keto pancakes. A sugar-free blueberry vanilla syrup is another option.