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Is Dried Cherry Keto-Friendly?

Dried Cherry on a kitchen counter

Ketogenic, or keto, diets have grown in popularity over the years for their potential health benefits.

However, navigating the dietary restrictions can be a challenge, especially when it comes to certain foods.

One food item that often comes under scrutiny is dried cherries.

Despite their appealing sweet-tart flavor and numerous health benefits, the question remains: Is Dried Cherry Keto-Friendly? This article delves into the carbohydrate content of dried cherries, their impact on a keto diet, and potential alternatives to keep your diet varied and interesting.

Let's unravel the facts together.


  • Despite their numerous health benefits, dried cherries are not keto-friendly due to their high net carbohydrate content.
  • The high net carbs in dried cherries can disrupt ketosis, a key metabolic state in the keto diet.
  • There are plenty of keto-friendly alternatives to dried cherries, including fresh berries, nuts, and seeds.

Is Dried Cherry Keto-Friendly?

Well, let's cut to the chase. Is dried cherry keto-friendly? In a nutshell, no. Let's explore why.

As adherents of the keto diet, we aim to limit our daily net carb intake to between 20 and 50 grams. This stringent restriction helps our bodies shift into a metabolic state called ketosis, where we burn fat for energy instead of carbohydrates.

Now, let's put dried cherries under the macro-nutrient microscope. A 100g serving of dried cherries contains a whopping 77.95g of net carbs, which is well above our daily target. That's a significant amount of carbs for such a small serving, making it an unideal choice for those of us on the keto diet.

Aside from the high net carb content, dried cherries are also packed with other nutrients. They offer dietary fiber, vitamin C, potassium, and antioxidants. But, the carbohydrate content overshadows these nutritional benefits when it comes to a keto diet, as our primary goal is to limit carb intake.

So, while dried cherries are nutritious, their high carbohydrate content places them firmly on the 'not keto-friendly' list.

Can Dried Cherry be Incorporated into a Strict Keto Diet?

We've established already that dried cherries aren't exactly a match made in heaven for a ketogenic diet. But you might be wondering, "Can dried cherries be incorporated into a strict keto diet at all?" The straightforward answer is: it's highly unlikely and certainly not without upsetting your ketosis.

The main challenge lies in the high net carb content of dried cherries. Remember, a strict keto diet usually allows for 20-50g of net carbs per day, and a 100g serving of dried cherries already contains 77.95g of net carbs. Even a small handful could potentially push you over your daily carb limit, thus disrupting the state of ketosis.

Of course, one could argue that you could include a tiny amount of dried cherries in your diet and still stay within the carb limit. However, the margin for error is so small, it's not worth risking your hard-earned state of ketosis.

So, what can we do to ensure we stay on track with our keto diet? One useful practice is diligent carb tracking. There are plenty of tools and apps available that can help you monitor your daily net carb intake. These can be beneficial in making sure hidden carbs don't sneak into your diet.

Also, paying close attention to food labels is a must. Look not only at the carb content but also at the ingredients. Some foods might be low in carbs but contain ingredients that aren't keto-friendly.

In the case of dried cherries, however, given their high carb content, it's best to leave them off your keto shopping list.

Delving into the Carbohydrate Content of Dried Cherry

Let's get down to brass tacks and investigate the carbohydrate content of dried cherries. Sure, we've mentioned that it's high, but exactly how high is it?

A 100g serving of dried cherries contains approximately 77.95g of net carbs. Yes, you read that right, nearly 78 grams. If you still can't quite wrap your head around that number, let's put it into perspective.

Imagine you're planning to snack on a handful of dried cherries. 10 dried cherries weigh roughly around 8-10g. Even this tiny serving has about 6.4g to 8g of net carbs. Given the daily net carb limit of 20-50g on a keto diet, you can see how quickly those cherries could take up a large chunk of your carb allowance.

But wait, what are net carbs? Simply put, net carbs are the total carbohydrates in a food minus the fiber content. Why do we subtract fiber? Because fiber is a type of carbohydrate that our bodies can't fully digest and thus doesn't affect blood sugar levels. So, when we talk about net carbs, we're referring to the carbs that have an impact on our body and, crucially, on our state of ketosis.

So, it's not just the total carbs we need to consider when determining whether a food is keto-friendly, but the net carbs. And as we've seen, the net carb content of dried cherries is unfortunately too high to make them a viable option for those of us following a strict keto diet.

Nutritional Snapshot of Dried Cherry

Dried cherries offer a rich nutrient profile, as reflected in a 100g serving. They are calorically dense, with 333.0kcal, primarily due to their high carbohydrate content of 80.45g. Among these carbohydrates, net carbs constitute 77.95g, and dietary fiber makes up the rest with 2.5g.

Although the total fat content is only 0.73g, it includes saturated, monounsaturated, and polyunsaturated fatty acids, all essential for a balanced diet. The protein content in dried cherries is 1.25g, contributing to their multifaceted nutritional offering.

Dried cherries also provide essential minerals. A 100g serving includes 376.0mg of Potassium, known to help regulate fluid balance, and 36.0mg of Phosphorus, crucial for bone health. Other important minerals present are Calcium (38.0mg), Magnesium (22.0mg), Iron (0.68mg), and small amounts of Copper, Zinc, and Selenium.

They are also a source of several vitamins. Notably, Vitamin A is present (141.0ug), which supports vision and the immune system. Additionally, there are Vitamins B-6, C, E, K1, and others such as Thiamin, Riboflavin, and Niacin, each contributing to the overall nutritional value.

The presence of 1697.0ug of Beta-carotene, a precursor to Vitamin A, and 173.0ug of lutein and zeaxanthin, known for their potential benefits to eye health, adds to dried cherries' nutritional uniqueness.

Nutrient NameAmount and Unit per 100g
Net Carbs 77.95g
Carbohydrate, by difference 80.45g
Fiber, total dietary 2.5g
Total fats 0.73g
Protein 1.25g
Sodium, Na 13.0mg
Potassium, K 376.0mg
Magnesium, Mg 22.0mg
Calcium, Ca 38.0mg
Vitamin A 141.0ug
Vitamin B-6 0.1mg
Vitamin C, total ascorbic acid 19.3mg
Vitamin E (alpha-tocopherol) 0.17mg
Vitamin K1 5.1ug
Copper, Cu 0.23mg
Iron, Fe 0.68mg
Phosphorus, P 36.0mg
Selenium, Se 0.4ug
Zinc, Zn 0.25mg
Beta-carotene 1697.0ug
Lutein + zeaxanthin 173.0ug
Thiamin 0.06mg
Riboflavin 0.1mg
Niacin 0.87mg
Folate, total 11.0ug
Choline, total 14.7mg
Calories 333.0kcal
Water 16.6g
Fatty acids, total saturated 0.15g
Fatty acids, total monounsaturated 0.18g
Fatty acids, total polyunsaturated 0.19g
Nutritional data is sourced from the US Department of Agriculture's FoodData Central system. Please see Cast Iron Keto's editorial and research standards for more information.

Health Implications of Dried Cherry on a Keto Diet

The potential health implications of consuming dried cherries while on a keto diet primarily revolve around the challenges of maintaining ketosis. Staying in ketosis requires strict control over your carbohydrate intake, and as we've discussed, the high net carb content in dried cherries can make this a real balancing act.

That said, it's important to note that dried cherries have numerous health properties. They are a good source of dietary fiber, which aids in digestion and can provide a feeling of fullness. They also contain vitamin C, which plays a key role in bolstering the immune system, and potassium, which supports heart and muscle function.

Dried cherries are also rich in antioxidants, particularly anthocyanins, which are known for their powerful anti-inflammatory and antioxidant effects. These compounds have been linked to numerous health benefits, including improving heart health, enhancing memory, and more.

Unfortunately, these health benefits don't negate the high carbohydrate content of dried cherries, which is the key concern when following a keto diet. While the nutrients found in dried cherries are undeniably beneficial, the high net carb content can disrupt ketosis, making it challenging to reap the benefits of a keto diet. Therefore, it's generally recommended to avoid dried cherries while following a strict ketogenic diet.

Avoiding Dried Cherry in Your Keto Meal Plan

Navigating a keto diet can be a challenge, especially when you have to part ways with certain foods you enjoy - like dried cherries. It might be tough, but trust me, it's doable! Here are some practical tips for avoiding dried cherries while keeping your keto meal plan exciting and varied.

First and foremost, keep in mind the crucial principle of a keto diet: low carb, high fat. Always prioritize foods that fall within this framework. That means focusing on high-quality fats, lean proteins, and non-starchy vegetables, while avoiding high-carb foods like dried fruit, including dried cherries.

Now, let's talk about potential pitfalls. Dried cherries can sneak into your diet in a few unsuspecting ways. They can be found in premade salads, trail mix, granolas, and even some brands of protein bars. Always be sure to check the ingredient list and nutritional information on food labels, even if the product is marketed as keto-friendly or low-carb.

Next, let's tackle cravings. If you find yourself missing the sweet-tart flavor of dried cherries, there are a few keto-friendly alternatives. For a sweet snack, you could opt for a small serving of fresh berries, which are lower in carbs than most other fruits. For a tart kick, a squeeze of fresh lemon or lime juice can add a bright note to your dishes.

Consider experimenting with different flavors and textures. A variety of foods and spices can help keep your meals interesting and curb cravings for off-limit foods like dried cherries.

Stay creative, stay vigilant, and remember, the goal is to keep your body in that fat-burning state of ketosis. You've got this!

Keto-Compatible Alternatives for Dried Cherry

While dried cherries might be off-limits on a keto diet due to their high carbohydrate content, there's no need to fret. There are several keto-friendly alternatives that can be used to replace dried cherries in your meals and snacks.

One of the best substitutes for dried cherries is fresh berries, like raspberries or blackberries. Fresh berries are lower in carbs compared to most other fruits and are packed with antioxidants. They're great for adding a touch of sweetness to a keto-friendly yogurt or tossed into a salad for a refreshing burst of flavor.

For instance, a 100g serving of raspberries has just 5.4g of net carbs, significantly lower than the 77.95g of net carbs found in the same amount of dried cherries.

Another excellent alternative to dried cherries is nuts. Nuts like almonds, walnuts, or pecans can be a crunchy and satisfying addition to your meals and snacks. While they don't offer the same tart sweetness as dried cherries, they do bring a wealth of nutrients, including good fats, protein, and fiber. Plus, their net carb content is much lower, making them a much better fit for your keto diet. For example, a 100g serving of almonds has around 10g of net carbs.

You can use nuts in a variety of ways in your keto recipes. They're delicious when used to create a crunchy topping for a keto-friendly salad or roasted and seasoned as a snack on their own.

Lastly, seeds like chia seeds or flax seeds can also serve as keto-friendly alternatives to dried cherries. They're high in fiber and omega-3 fatty acids, and low in net carbs. Soaking chia seeds can create a gel-like texture that can be used to make keto-friendly chia puddings, while ground flax seeds can be used in a variety of keto baking recipes.

Remember, while these alternatives might not perfectly replicate the flavor or texture of dried cherries, they can still contribute to the variety and nutritional balance of your keto diet.

Concluding Thoughts on Dried Cherry and Keto

Throughout our exploration of dried cherries in the context of a ketogenic diet, we've touched on a multitude of different insights. The overarching consensus? Dried cherries, despite their numerous health benefits, unfortunately, don't align well with a strict keto diet due to their high net carb content.

The exceptional net carb content of dried cherries, reaching up to 77.95g per 100g serving, stands in stark contrast to the typical daily net carb allowance of a keto diet, which is usually between 20-50g. This amount can disrupt ketosis, which is the metabolic state that gives the keto diet its unique health and wellness benefits.

But that doesn't mean you should despair! While dried cherries might be off the table, there's an array of keto-friendly alternatives that you can enjoy. From fresh, low-carb berries to nutrient-dense nuts and seeds, you can still maintain a varied and nutritious diet without sacrificing your ketosis.

One unique idea, not previously mentioned, is to explore the world of keto-friendly baking. There are numerous recipes out there that incorporate keto-friendly fruit alternatives and nut flours, allowing you to enjoy sweet treats without a massive carb intake.

Dietary changes are never easy, and the transition to a ketogenic diet is no exception. But with the right knowledge, tools, and a little bit of creativity, it's more than possible to create a keto diet that you not only benefit from but genuinely enjoy.

Explore our Is It Keto Knowledge Hub.

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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

Unfortunately, no. The drying process concentrates the sugars present in cherries, raising the carbohydrate content significantly. This is true for all dried fruits, including cherries.

Even in small amounts, dried cherries can contribute a significant amount of carbs, potentially knocking you out of ketosis. It's crucial to monitor your intake and consider other lower-carb fruit options.