Is Blueberry fruit syrup Keto?

The Ingredient Breakdown

As a food scientist, looking at the ingredient list for this Blueberry fruit syrup tells a clear story about its composition. The first three ingredients listed are corn syrup, sugar, and water. This is a critical detail because ingredients are listed by weight; this means the product is primarily composed of pure sugar and liquid, not fruit.

Corn syrup is a highly processed sweetener derived from corn starch. It is essentially pure glucose and has a very high glycemic index, meaning it causes a rapid spike in insulin levels. For a Keto diet, which relies on keeping insulin low to maintain ketosis, corn syrup is one of the worst possible ingredients. Sugar (sucrose) is equally problematic, providing empty calories and carbohydrates that immediately kick you out of ketosis.

While the product does contain blueberry juice concentrate and blueberry puree, these appear further down the list. This indicates they are used more for flavor and color than for nutritional value. Even natural fruit sugars (fructose) are restricted on Keto because the total carbohydrate count is what matters. Finally, xanthan gum is used as a thickener to give the syrup viscosity, which is a standard additive but doesn't change the high-carb nature of the product.

Nutritional Value

Based on the ingredients, the nutritional profile of this syrup is heavily skewed toward carbohydrates. A standard serving of a syrup like this (usually one tablespoon) can easily contain 12 to 15 grams of carbohydrates, almost all of which are sugars. On a standard Keto diet, the daily limit is often between 20 and 50 grams of net carbohydrates. Using just one tablespoon of this syrup could consume up to 75% of your daily allowance, leaving very little room for vegetables or other nutrient-dense foods.

There is virtually no fat or protein in this product, which is the opposite of what Keto dieters look for. Keto macros require high fat, moderate protein, and very low carbs. This syrup provides high carbs and zero fat. Furthermore, because it is a liquid sugar, it offers no satiety. You will likely feel hungry again shortly after consuming it, which is counterproductive for weight management goals often associated with Keto.