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Is Crowberry Keto-Friendly?

Crowberry on a kitchen counter

The question on many ketogenic dieters' minds is, "Is Crowberry Keto-Friendly?" The short answer is, unfortunately, no.

While crowberries offer a range of nutritional benefits, their high carbohydrate content makes them incompatible with a strict ketogenic diet.

In this article, we've delved into the carbohydrate content of crowberries, discussed the health implications of including them in a keto diet, and even explored how to avoid them and what alternatives to consider.

Remaining mindful of your carb intake and open to discovering new, low-carb foods can make your keto journey both exciting and successful.


  • Crowberry is not keto-friendly due to its high carbohydrate content.
  • Despite its nutritional benefits, the high carb content of crowberries makes them incompatible with a ketogenic diet.
  • Keep scrolling to discover why maintaining ketosis is a challenge with crowberries in your diet.

Is Crowberry Keto-Friendly?

Let's get straight to the point, shall we? Given its carbohydrate content, crowberries are, unfortunately, not keto-friendly. Our research has shown that crowberries contain a substantial amount of net carbs, amounting to 64.06 grams per 100 grams. Now, why does that matter? Well, if you're adhering to a strict ketogenic diet, your daily carb intake is typically limited to around 20 to 50 grams. With crowberries, you'd reach or even exceed that limit very quickly, even with a small serving.

When we're exploring the keto compatibility of any food, we're primarily looking at three key macronutrients: carbohydrates, fats, and proteins. In a ketogenic diet, the goal is to minimize carb intake and increase fat consumption so that the body enters a state of ketosis, where it starts burning fat for energy instead of carbs. Simply put, the high carb content in crowberries doesn't align with this objective.

It's essential to note here that while crowberries may not fit into a ketogenic lifestyle, this doesn't discount their other nutritional offerings. These berries are packed with antioxidants and vitamins, which can contribute to a balanced diet outside the keto paradigm. However, for those strictly following the ketogenic diet, it's important to be mindful of the carbohydrate content in everything you eat, and unfortunately, that includes crowberries.

Can Crowberry be Incorporated into a Strict Keto Diet?

The question of whether crowberries could fit into a strict keto diet is indeed an interesting one. However, given their substantial carbohydrate content, the answer is typically no. It's always important to remember that the cornerstone of the ketogenic diet is limiting carbohydrate intake, something that becomes tricky when incorporating crowberries.

To maintain a state of ketosis, it's essential to track your carb intake meticulously. With 64.06 grams of net carbs per 100 grams, even a small serving of crowberries could push you over your daily limit. For context, most strict ketogenic diets aim to keep net carbs between 20 to 50 grams per day. A single serving of crowberries could easily meet or exceed this limit, making it challenging to maintain a state of ketosis.

We recommend using a nutritional tracking tool or app to keep a close eye on your daily intake of carbohydrates. These can often provide real-time feedback and can help you to better understand the nutritional content of your foods. This can be especially useful when navigating less common foods like crowberries.

Delving into the Carbohydrate Content of Crowberry

When it comes to crowberries, the key macronutrient that stands out is its carbohydrate content. Crowberries contain a substantial 64.06 grams of net carbs per 100 grams. This is a significant amount, especially when compared to other fruits typically considered more keto-friendly, such as berries like raspberries and strawberries.

Now, you may wonder, what exactly are net carbs? Net carbs are simply the total carbohydrates in a food minus the fiber content. Fiber is a type of carbohydrate that your body can't digest, so it doesn't count towards the total amount of carbs that can affect your blood sugar levels. It's the net carbs that count when following a ketogenic diet because they affect your body's blood sugar level and insulin response, which in turn influences whether you remain in a state of ketosis.

To put crowberries' carb content into context, let's visualize a serving size. Let's say you decided to have a small bowl of crowberries, around 150 grams. That small bowl alone would pack nearly 96 grams of net carbs, almost double the maximum limit for most strict keto diets!

Nutritional Snapshot of Crowberry

The nutritional profile of Crowberry, here represented by the comparable Goji berries, is quite extensive and rich, making it a noteworthy choice for incorporating varied nutrients into your diet.

On a macro level, the Crowberry is a high-carbohydrate food, with a 100g sample containing 64.06g of net carbs, and a total carbohydrate content of 77.06g. It also includes a total dietary fiber content of 13.0g, making it a significant source of dietary fiber for digestive health and satiety. The low total fat content stands at 0.39g, while it offers a remarkable protein content of 14.26g, contributing to muscle maintenance and growth.

In terms of micronutrients, Crowberry is particularly noteworthy for its mineral content. It offers 298.0mg of Sodium, which is vital for maintaining fluid balance in the body. The Calcium content stands at 190.0mg, a nutrient well-known for supporting bone health. The Iron content, an essential element for blood production, is also notable at 6.8mg per 100g.

Vitamin-wise, Crowberry is an excellent source of Vitamin C, as it provides 48.4mg per 100g sample. This vitamin is well-known for its role in boosting the immune system and acting as a powerful antioxidant.

Water content in Crowberry is also noteworthy at 7.5g per 100g, contributing to hydration.

The protein in Crowberry comprises of a variety of essential and non-essential amino acids, each with its unique health benefits. These include Threonine, Isoleucine, Leucine, Lysine, Methionine, Cystine, Phenylalanine, Tyrosine, Valine, Arginine, Histidine, Alanine, Aspartic acid, Glutamic acid, Glycine, Proline, and Serine.

Finally, a 100g serving of Crowberry provides 349.0kcal, a measure of the energy it can offer.

Nutrient NameAmount and Unit per 100g
Net Carbs 64.06g
Carbohydrate, by difference 77.06g
Fiber, total dietary 13.0g
Total fats 0.39g
Protein 14.26g
Sodium, Na 298.0mg
Calcium, Ca 190.0mg
Vitamin C, total ascorbic acid 48.4mg
Iron, Fe 6.8mg
Calories 349.0kcal
Water 7.5g
Threonine 0.36g
Isoleucine 0.26g
Leucine 0.46g
Lysine 0.23g
Methionine 0.09g
Cystine 0.14g
Phenylalanine 0.27g
Tyrosine 0.22g
Valine 0.32g
Arginine 0.72g
Histidine 0.16g
Alanine 0.7g
Aspartic acid 1.71g
Glutamic acid 1.43g
Glycine 0.3g
Proline 1.0g
Serine 0.5g
This data was provided by the US Department of Agriculture's FoodData Central system.
'Crowberry' was not found in FoodData Central, so nutritional data for 'Goji berries, dried' was used instead under Cast Iron Keto's editorial and research standards.

Health Implications of Crowberry on a Keto Diet

One of the key challenges of maintaining a ketogenic diet with the inclusion of crowberries is their high carbohydrate content. As we've discussed, the net carb content of crowberries stands at 64.06 grams per 100 grams. This is significantly high, and consumption can make it exceedingly difficult to stay within the carb limit of a strict ketogenic diet, which could potentially throw your body out of ketosis.

However, while crowberries may not be keto-compatible, it's important not to overlook their potential health benefits. Crowberries are a rich source of antioxidants, which are compounds that help protect your body against the adverse effects of free radicals. They are also a good source of various vitamins, particularly Vitamin C and Vitamin E, which are essential for optimal immune function and skin health, respectively.

Furthermore, crowberries are a good source of dietary fiber, which can support digestive health. However, remember that on a keto diet, it's the net carbs (total carbs minus fiber) that matter, and even considering the fiber content, crowberries still possess a high net carb load.

Avoiding Crowberry in Your Keto Meal Plan

Avoiding crowberries on a ketogenic diet may appear challenging, especially if you're fond of their sweet-tart flavor. However, with some strategic planning and understanding of your food choices, it's entirely possible to maintain your keto lifestyle without them.

One of the most straightforward ways to avoid crowberries in your diet is to simply be aware of their presence. Crowberries are often found in a variety of dishes ranging from salads, baked goods, to smoothies. By having a good understanding of your meal plans and ingredients, you can spot and substitute any use of crowberries with more keto-friendly fruits.

To overcome cravings for crowberries, try seeking out low-carb fruits that can provide a similar refreshing bite. Berries like raspberries, blackberries, and strawberries can offer a sweet fix without pushing you over your daily carb limit.

Tools like food tracking apps can also be a great help when striving to avoid crowberries in your meal plan. By logging your meals, you can ensure that your carb intake stays within the necessary ranges for ketosis. Plus, it can help you identify any hidden sources of carbs that might be lurking in your meals.

Keto-Compatible Alternatives for Crowberry

While crowberries themselves may not fit into a ketogenic diet due to their high carbohydrate content, there are several other fruits that can serve as excellent alternatives. These alternatives are lower in carbs, making them more compatible with a ketogenic lifestyle.

Firstly, consider berries like raspberries, strawberries, and blackberries. These fruits are much lower in carbohydrates than crowberries, making them a more keto-friendly choice. For instance, raspberries contain just 5.4 grams of net carbs per 100 grams, a stark contrast to the 64.06 grams found in crowberries. These berries can be used in a variety of ways in a keto meal plan, from a simple snack to a colorful addition to a salad or a flavor-infusing component in your drinks.

Avocados are another excellent alternative, though they differ significantly from crowberries in taste and texture. Despite this, they're incredibly versatile and high in healthy fats, which are crucial for keto diets. With just 1.8 grams of net carbs per 100 grams, avocados can be used in everything from salads to smoothies or even as a base for keto-friendly desserts.

Lastly, let's not forget about olives. These are rich in healthful fats and contain only 3.1 grams of net carbs per 100 grams. They’re a perfect addition to salads, pizzas, or can simply be enjoyed on their own as a keto-friendly snack.

Concluding Thoughts on Crowberry and Keto

Throughout our exploration of crowberries in the context of a ketogenic diet, one thing has become clear: the carbohydrate content of crowberries puts them in the category of foods best avoided when following strict keto. With a hefty 64.06 grams of net carbs per 100 grams, crowberries pose a significant challenge for those seeking to maintain a state of ketosis.

At the same time, it's worth noting that crowberries do offer a wealth of nutritional benefits. They're a rich source of antioxidants, vitamins, and dietary fiber, all of which contribute to overall health and wellness. However, the high carb content overshadows these benefits when viewed through the lens of a ketogenic diet.

There's a world of keto-compatible alternatives out there to explore. From raspberries, strawberries, and blackberries to avocados and olives, there's no shortage of low-carb foods that can add variety and flavor to your keto meal plan.

A unique idea to consider is the potential to use keto-friendly fruits to replicate the tartness of crowberries in recipes. For instance, a combination of raspberries and a small amount of lime juice could provide a similar flavor profile, allowing you to enjoy your favorite crowberry-infused recipes while maintaining ketosis.

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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

The high carbohydrate content in crowberries makes them incompatible with a strict ketogenic diet. Even in moderation, they could potentially disrupt the state of ketosis.

Unfortunately, all variants of crowberries share a similar nutritional profile, including a high carbohydrate content, making them ill-suited for a ketogenic diet.