Fresh strawberries are one of the lowest-carb fruits you can enjoy, making them a favorite for low-carb and keto diets. A whole cup of sliced strawberries has about 12 grams of total carbs and only 9 grams of net carbs, thanks to their high water and fiber content. This article breaks down the exact carb count for different serving sizes, explains how freezing or sweetening changes the numbers, and includes a simple, versatile recipe for a strawberry chia jam that fits into a low-carb lifestyle.
Ingredients
- 4 cups (600 g) fresh strawberries, hulled and quartered
- 2 tablespoons (30 ml) lemon juice
- 3 tablespoons (45 g) granulated erythritol or monk fruit sweetener (adjust to taste)
- 1 teaspoon (5 g) vanilla extract
- 2 tablespoons (16 g) chia seeds
- Pinch of salt
Instructions
- Place the quartered strawberries in a medium saucepan. Add the lemon juice and sweetener. Stir to combine.
- Set the pan over medium heat and bring to a gentle simmer. Cook for 8–10 minutes, stirring occasionally, until the strawberries release their juices and start to break down. Use a potato masher or fork to crush them to your desired consistency (leave some chunks if you like).
- Remove the pan from heat. Stir in the vanilla extract, chia seeds, and salt. The mixture will look thin at first.
- Let the jam cool for 5 minutes, then transfer to a clean glass jar or container. It will thicken as it cools and the chia seeds absorb liquid.
- Cover and refrigerate for at least 30 minutes before serving to allow it to set fully.
Tips
- Sweetener choice: Erythritol and monk fruit are zero-carb sweeteners. If you use a liquid sweetener like stevia, start with a few drops and taste, as they are much more concentrated.
- Adjusting sweetness: Strawberries vary in sweetness. Start with 3 tablespoons of sweetener, then add more after cooking if needed. Keep in mind that chilling dulls sweetness slightly.
- Chia seeds are key: They act as a natural thickener and add fiber, which lowers the net carb count. Do not skip them or the jam will be runny.
- No added pectin: This jam relies on chia seeds for thickening, so it will not set as firmly as traditional high-sugar jams. It should be spreadable but soft.
Serving Suggestions
Spread this jam on low-carb toast, almond flour biscuits, or keto pancakes. It also works well as a topping for Greek yogurt, cottage cheese, or sugar-free ice cream. For a savory twist, serve it alongside roasted pork or brie cheese.
Variations
- Mixed berry: Replace half the strawberries with raspberries or blackberries. This lowers the carb count slightly and adds tartness.
- Spiced: Add 1/4 teaspoon of cinnamon and a pinch of nutmeg with the vanilla for a warm, cozy flavor.
- No-cook version: Mash the strawberries with sweetener and lemon juice, then stir in chia seeds and refrigerate for 2 hours. The texture will be chunkier and the flavor fresher.
- Orange twist: Substitute orange juice for the lemon juice and add 1 teaspoon of orange zest. This adds a bright citrus note.
Storage and Reheating
Store the jam in an airtight container in the refrigerator for up to 5 days. It will continue to thicken as it sits. This jam is not suitable for canning or room-temperature storage; freeze it in small jars or ice cube trays for up to 3 months. Thaw overnight in the refrigerator before using. Reheat individual portions in the microwave for 15–20 seconds if you prefer a warm topping, but it is usually served cold.
Frequently Asked Questions
How many net carbs are in a cup of strawberries?
One cup of whole strawberries (about 144 g) has 11 grams of total carbs and 3 grams of fiber, giving 8 grams of net carbs. Sliced strawberries pack more into a cup, so the net carbs rise to about 9 grams per cup.
Are frozen strawberries higher in carbs?
No, frozen strawberries without added sugar have the same carb count as fresh. However, many commercial frozen strawberries are sweetened with sugar syrup, which can double the carbs. Always check the label for added sugar.
Can I use this jam in a keto diet?
Yes, this jam is keto-friendly. The chia seeds add fiber and the sweetener is zero-carb. A 2-tablespoon serving contains about 2 grams of net carbs, but this depends on the exact strawberries and sweetener used.
Why is my jam too runny?
If the jam is still runny after chilling, it may not have enough chia seeds or the strawberries were very watery. Stir in an extra teaspoon of chia seeds and refrigerate for another 30 minutes. Remember it will thicken more as it sits.
Can I use honey or maple syrup instead of erythritol?
Yes, but honey and maple syrup add sugar and carbs. If you use them, the jam will have more carbs and a slightly different flavor. Use 2–3 tablespoons of honey or maple syrup and reduce the lemon juice slightly to balance sweetness.
How many strawberries can I eat on a low-carb diet?
That depends on your daily carb limit. For a standard low-carb diet (50–100 grams of carbs per day), you can enjoy 1–2 cups of strawberries. For keto (under 20–30 grams), stick to about 1/2 cup to stay within your limit.
Related
- Rock Garden Guide: How to Build One Step by Step
- Yakitori in Japanese: Easy Chicken Skewers
- 3 Way Peking Duck: Crispy Skin, Meat & Soup
More recipes to cook
Safety notes: safe minimum internal temperatures from USDA FSIS; raw and undercooked fish guidance from the U.S. FDA. Food safety notes
Spotted an error? Tell us and we will correct it (corrections policy).