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Berry Carb Charts - Atkins

Berries are one of the most important things you can eat on any diet - whether it be low carb or another style. Berries are full of antioxidants and nutrients.

Try to get berries into your weekly meal plan!

All berry counts given here are for 1/4 cup. They are effective carb counts, with the fiber already removed.

acai berry (1oz) - 5g
blackberries - 2.7g
blueberries - 4.1g
boysenberries - 2.5g
cloudberries (100g) - 8g
cranberries - 2.0g
currant - 4g
elderberries - 4g
goji berry (5 Tbsp) - 21g
gooseberries - 9g
huckleberries (100g) - 8g
loganberry (100g) 8g
mullberries - 3g
pokeberry shoots - 1g
raspberries - 1.5g
salmonberry (100g) 8g
strawberries - 1.8g

Fruits are listed on their own chart, linked to below.

There are a variety of ways to incorporate more berries into your diet. Have a plate of berries as a dessert occasionally. Sprinkle berries on top of your salad. Mix berries into your punches and drinks. Enjoy a few berries as an afternoon snack. The idea is to eat them in moderation. You shouldn't eat an entire box of strawberries over an afternoon, but having a few to get those antioxidants and nutrients into you is a good, healthy idea.

Let me know if there are any other berries you'd like me to research the carb values for! I'm happy to update this list and find out the information you need. Also, remember that these numbers are general guidelines. Small, ripe strawberries might have a slightly different value than huge, unripe ones do.

Low Carb Charts - main listing

gLow Carb Charts

by Lisa Shea
A must have reference guide for any low carber. Keep the carb counts of fruits, veggies, meats, alcoholic drinks and more at your fingertips.
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