Home / friendly / beverages / sodas / Is Blackberry Soda Keto-Friendly?

Is Blackberry Soda Keto-Friendly?

Blackberry Soda on a kitchen counter

In the quest to maintain a ketogenic lifestyle, understanding the carbohydrate content of various foods and beverages is crucial.

Among the myriad of beverages that pique our curiosity, one that stands out is Blackberry Soda.

Is Blackberry Soda Keto-Friendly? Unfortunately, the answer isn't in favor of those following a strict ketogenic diet due to its high carb content.

This article aims to provide a comprehensive analysis of the carbohydrate content in Blackberry Soda, its health implications on a keto diet, and tips for successfully avoiding it in your meal plan.

Furthermore, we explore some tantalizing, keto-compatible alternatives that can satisfy your craving for a fizzy, sweet drink without knocking your body out of ketosis.

Let's delve in to understand why Blackberry Soda might not fit into your keto journey and what you can do about it.


  • Blackberry Soda isn't keto-friendly due to its high carbohydrate content.
  • Consuming Blackberry Soda can disrupt ketosis, a metabolic state crucial for a ketogenic diet.
  • There are various keto-compatible alternatives that can satisfy your craving for a fizzy drink.

Is Blackberry Soda Keto-Friendly?

Is Blackberry Soda Keto-Friendly?

Let's address the question at hand: Is Blackberry Soda keto-friendly? Regrettably, the answer is no. The defining characteristic of a keto-friendly food or beverage is its low carbohydrate content, and unfortunately, Blackberry Soda doesn't meet that criterion.

Digging into the nutritional specifics of Blackberry Soda, we find it contains 14.45 grams of net carbs per 100 grams. This carbohydrate content is quite high compared to the daily carb limit recommended for a ketogenic diet. Remember, to maintain a state of ketosis, where the body burns fats instead of carbs for energy, individuals following a ketogenic diet typically limit their daily carb intake to between 20 to 50 grams.

Given this, it's easy to see how Blackberry Soda could quickly consume a significant portion of your daily carb allowance. For example, a single 355ml can of Blackberry Soda, which is approximately 3.5 servings of 100g, would amount to around 50.57 grams of carbohydrates. That's potentially more than double the daily carb allotment for some who are following a strict keto diet.

Can Blackberry Soda be Incorporated into a Strict Keto Diet?

Can Blackberry Soda be Incorporated into a Strict Keto Diet?

Given what we've discussed so far, you might be wondering: Can Blackberry Soda be incorporated into a strict keto diet? The answer remains, unfortunately, negative. The high net carb content of Blackberry Soda makes it challenging to fit into a strict ketogenic dietary regime without exceeding the daily carb limit.

One of the core principles of a ketogenic diet is the management of carbohydrate intake. This is because maintaining the state of ketosis requires the body to use fat as a primary energy source, instead of carbs. Consuming a beverage with a high carb count, like Blackberry Soda, could potentially disrupt this metabolic state.

The key to successfully maintaining a ketogenic diet lies in accurately tracking your daily carb intake. This might involve keeping a meticulous food and beverage diary, or utilizing one of the myriad nutrition tracking apps available today. These tools can help you monitor your daily intake of carbs and ensure you stay within your individual limits.

To put things in perspective, consider this: If your daily carb limit is 20 grams to maintain ketosis, and you decide to enjoy a 355ml can of Blackberry Soda (which amounts to roughly 50.57g of carbs), you not only surpass your daily carb limit but also push your body potentially out of ketosis.

Delving into the Carbohydrate Content of Blackberry Soda

Delving into the Carbohydrate Content of Blackberry Soda

Now that we've established that Blackberry Soda is not keto-friendly, let's delve deeper into its carbohydrate content to understand why. As previously mentioned, Blackberry Soda contains 14.45 grams of net carbs per 100 grams. But what does this mean in practical terms?

Firstly, it's important to clarify the concept of 'net carbs'. Net carbs are the total carbohydrates in a food or beverage minus the dietary fiber. This calculation matters because dietary fiber is a type of carbohydrate that your body can't digest. As a result, it doesn't affect your blood sugar levels the way other carbs do, so it's excluded when counting carbs on a keto diet.

For individuals adhering to a ketogenic diet, keeping track of net carbs is crucial. This is because the amount of net carbs you consume in a day can directly impact whether or not your body stays in ketosis.

Now, let's bring this discussion back to Blackberry Soda. A typical serving size for soda is generally around 355ml (or one can). Given Blackberry Soda's carb content of 14.45g per 100g, a 355ml can (which is approximately 3.5 servings of 100g) would contain around 50.57 grams of net carbs. This amount alone could potentially exceed, or at the very least, take up a significant chunk of your daily carb limit on a keto diet.

For a clearer perspective, if your daily net carb limit on a strict keto diet is 20 grams, consuming a can of Blackberry Soda would more than double your limit. This would likely knock you out of ketosis and thus, disrupt the benefits that come with this metabolic state.

Nutritional Snapshot of Blackberry Soda

In a 100g serving of Blackberry Soda, there are 64.0kcal, primarily derived from 14.45g of net carbs. This includes 14.85g of total carbohydrates and 0.4g dietary fiber. It also contains a minimal amount of fat, with 0.41g of total fats, which are broken down into 0.22g of saturated fats, 0.1g of monounsaturated fats, and 0.03g of polyunsaturated fats.

The protein content is rather low, with only 0.31g. The drink also consists of 84.25g of water, making it hydrating.

On the micronutrient side, Blackberry Soda is a source of several vitamins and minerals. For instance, it has 11.1mg of Vitamin C, known for its antioxidant properties, and small quantities of Vitamin A, B-6, B-12, E, and K1 which contribute to overall wellness.

The beverage also contains a variety of minerals with 62.0mg of Potassium, beneficial for heart health, 21.0mg of Sodium, 17.0mg of Calcium essential for bone health, and trace amounts of Magnesium, Iron, Copper, Phosphorus, Selenium, and Zinc.

Blackberry Soda also provides a small amount of Folate, Niacin, Riboflavin, and Thiamin, which are essential B-vitamins. Furthermore, it includes Beta-carotene and other carotenoids like Cryptoxanthin and Lutein + zeaxanthin, which are beneficial for eye health.

Nutrient NameAmount and Unit per 100g
Net Carbs 14.45g
Carbohydrate, by difference 14.85g
Fiber, total dietary 0.4g
Total fats 0.41g
Protein 0.31g
Sodium, Na 21.0mg
Potassium, K 62.0mg
Magnesium, Mg 6.0mg
Calcium, Ca 17.0mg
Vitamin A 3.0ug
Vitamin B-6 0.03mg
Vitamin B-12 0.02ug
Vitamin C, total ascorbic acid 11.1mg
Vitamin E (alpha-tocopherol) 0.01mg
Vitamin K1 0.1ug
Copper, Cu 0.03mg
Iron, Fe 0.18mg
Phosphorus, P 11.0mg
Selenium, Se 0.4ug
Zinc, Zn 0.14mg
Beta-carotene 5.0ug
Cryptoxanthin, beta 2.0ug
Lutein + zeaxanthin 2.0ug
Thiamin 0.02mg
Riboflavin 0.03mg
Niacin 0.07mg
Folate, total 6.0ug
Choline, total 2.5mg
Retinol 2.0ug
Calories 64.0kcal
Water 84.25g
Fatty acids, total saturated 0.22g
Fatty acids, total monounsaturated 0.1g
Fatty acids, total polyunsaturated 0.03g
This data was provided by the US Department of Agriculture's FoodData Central system.
'Blackberry Soda' was not found in FoodData Central, so nutritional data for 'Fruit punch, made with soda, fruit juice, and sherbet or ice cream ' was used instead under Cast Iron Keto's editorial and research standards.

Health Implications of Blackberry Soda on a Keto Diet

Health Implications of Blackberry Soda on a Keto Diet

With its tangy, fruity flavor, Blackberry Soda may be a delightful treat to many, but it poses certain challenges for those following a ketogenic lifestyle. The high carbohydrate content in Blackberry Soda can interfere with maintaining a state of ketosis, which is crucial for reaping the health benefits associated with a keto diet.

Ketosis is a metabolic state where the body efficiently burns fat for energy instead of carbohydrates. This can support various health parameters, including improved cognitive function and better control over blood sugar levels, which are key benefits that many seek from a keto diet. Consuming high-carb foods or beverages like Blackberry Soda can disrupt this metabolic state and potentially hamper these health benefits.

Let's not forget that while Blackberry Soda may not fit into a keto diet, it does have certain properties that might contribute to overall health and wellness. For instance, blackberries are known to be rich in antioxidants, which can combat oxidative stress in the body. However, it's important to remember that the actual blackberry content in Blackberry Soda is likely to be minimal, and the beverage often contains added sugars and artificial flavors, negating any minor health benefits.

Avoiding Blackberry Soda in Your Keto Meal Plan

Avoiding Blackberry Soda in Your Keto Meal Plan

Navigating a keto lifestyle can sometimes feel like navigating a minefield, especially when it comes to beverages like Blackberry Soda. While its sweet, refreshing flavor can be tempting, the high carb content can significantly impact your progress on a keto diet. But fear not, there are ways to successfully avoid Blackberry Soda in your meal plan.

Firstly, it's essential to reiterate the importance of maintaining low-carb foods and beverages in your diet. This ensures you stay within your daily carb limit, and consequently, stay in ketosis. Remember, it's not just about avoiding high-carb items, but also about actively choosing foods and drinks that align with your keto goals.

One practical tip is to become a diligent label reader. Nutritional labels can provide valuable information about the carbohydrate content of a product. If you find yourself reaching for a can of Blackberry Soda, take a moment to check the nutritional label and remind yourself of the high carb content.

Blackberry Soda can often surface in unexpected places, like social gatherings or certain dessert recipes. Being aware of such scenarios and preparing an alternative plan can prevent unexpected slip-ups. This might mean bringing your own keto-friendly beverages to a party or finding a low-carb recipe to satisfy your sweet tooth.

Finally, managing cravings is another crucial part of adhering to a ketogenic lifestyle. If you find yourself craving Blackberry Soda, try to identify what aspect of the drink you're craving. Is it the sweetness, the fizziness, or the fruity flavor? Once you identify your craving, you can look for a keto-friendly alternative that satisfies the same.

Keto-Compatible Alternatives for Blackberry Soda

Keto-Compatible Alternatives for Blackberry Soda

While Blackberry Soda might not fit into a ketogenic lifestyle due to its high carb content, there are several keto-friendly alternatives available that can satisfy your craving for a fizzy, sweet drink.

  1. Sparkling Water with a Squeeze of Lemon or Lime: One simple and refreshing option is sparkling water with a squeeze of lemon or lime. This drink has virtually zero carbs, making it a great alternative to Blackberry Soda. You can serve it over ice for a refreshing beverage.
  2. Infused Water: Infusing water with fruits like strawberries, raspberries, or even a handful of blackberries can give it a subtle fruity flavor. While the fruit does contribute some carbs, the amount is minimal compared to Blackberry Soda.
  3. Zevia Zero Calorie Soda: If you're specifically looking for a soda substitute, Zevia Zero Calorie Soda could be an option. Sweetened with Stevia, a natural, zero-carb sweetener, it offers a taste similar to conventional soda without the high carb content.
  4. Homemade Blackberry Keto Soda: If you're feeling adventurous, you can make your own homemade blackberry soda. Combine muddled blackberries, a keto-friendly sweetener like erythritol, and seltzer water for a keto-friendly take on Blackberry Soda.

When compared to Blackberry Soda, these alternatives have significantly lower carb content, making them more suitable for a keto diet. For instance, a 355ml can of Blackberry Soda contains approximately 50.57g of net carbs. In contrast, a glass of sparkling water with a squeeze of lemon or lime contains less than 1g of net carbs. Similarly, Zevia Zero Calorie Soda and homemade keto soda also have minimal carb content, making them more fitting substitutes.

Concluding Thoughts on Blackberry Soda and Keto

Concluding Thoughts on Blackberry Soda and Keto

Throughout this discussion, it's become clear that Blackberry Soda, with its high net carb content, isn't a suitable beverage for those following a strict ketogenic diet. The abundance of carbs in this deliciously tangy beverage can interfere with the maintenance of ketosis, a metabolic state that forms the cornerstone of a keto lifestyle.

However, Blackberry Soda's incompatibility with a keto diet doesn't necessarily negate its potential benefits. For instance, blackberries themselves are known for their antioxidant properties. Still, it's important to remember that these benefits are likely to be diluted in a soda beverage, which often contains added sugars and artificial flavors.

Fortunately, the world of keto-friendly beverages doesn't end with the exclusion of Blackberry Soda. There are numerous alternatives available, from simple sparkling water with a citrus twist, to a homemade blackberry keto soda. These options not only help maintain your carb count within the desired limits but also provide a refreshing variety to your beverage repertoire.

The ketogenic lifestyle is more than just following a diet; it's about understanding and adapting to a new way of fueling your body. This might mean swapping out certain foods and beverages, like Blackberry Soda, that don't align with this lifestyle. But remember, it doesn't mean you can't enjoy a delicious, refreshing drink.

Explore our Is It Keto Knowledge Hub.

Is Papaya Soda Keto-Friendly?
Is Mandarin Orange Soda Keto-Friendly?
Is Strawberry Soda Keto-Friendly?
Is Pepper Soda Keto-Friendly?
What other sodas are keto friendly?

Cast Iron Keto's Editorial and Research Standards

Certain rare or exotic food items may not have nutritional profiles in the FoodData Central database. If an exact match is not found in the FoodData Central database, then, the Cast Iron Keto team utilizes a three-prong approach to provide readers with the closest relevant nutritional data, where possible.

First, in the event that nutritional profiles for a rare or exotic food item is not available in the FoodData Central database, we investigate alternative names for that particular food item and use that data, when possible. Second, in cases where no alternate names exist, Cast Iron Keto will use nutritional data for a close relative or similar food item. Finally, if no close relatives or similar items exist, we refrain from publishing nutrient data tables.

When making dietary or health decisions based on FoodData Central's data, we suggest readers consult with a nutritionist or other health experts, particularly if the food in question has a significant role in your diet or if you are using the food item to treat any health disorder(s).

Furthermore, it is important to note that even if a close relative or similar item is used to approximate the nutritional data, different food items can have varying levels of nutrients due to factors such as soil quality, farming practices, and regional differences.


The information on this website is only intended to be general summary information for public use, designed for educational purposes only and is not engaged in rendering medical advice or professional services. This information does not replace written law or regulations, nor does it replace professional medical advice, diagnosis, or treatment. If you have questions about a medical condition or are seeking to evaluate the health merits of certain food items for the treatment of any medical condition, you should seek the advice of a doctor or other qualified health professionals.

The views expressed at, or through, Cast Iron Keto are for informational purposes only. Cast Iron Keto cannot guarantee the validity of the information found here. While we use reasonable efforts to include accurate and up-to-date information, we make no warranties as to the accuracy of the content and assume no liability or responsibility for any errors or omissions in the content. All liability with respect to actions taken or not taken based on the contents of this website are hereby expressly disclaimed. The content on this posting is provided "as is;" no representations are made that the content is error-free.

Frequently Asked Questions

Blackberry Soda isn't keto-friendly due to its high carbohydrate content. Consuming too many carbs can disrupt ketosis, a metabolic state crucial for a ketogenic diet.

Even on a more relaxed version of keto, known as "lazy keto," it's recommended to limit high-carb foods and drinks like Blackberry Soda. Remember, the key to a successful keto diet is maintaining a low daily carb count.