Pineapple is a sweet, tropical fruit that can be enjoyed in many ways. It’s also very easy to prepare – you can eat a fresh one or use canned varieties in recipes such as salads or smoothies!
Eating it can also keep you feeling full for longer periods, which could make weight loss easier.
People who follow the keto diet may wonder if pineapple has any health benefits and its net carbs? “Is pineapple keto-friendly?”.
This blog post discusses these questions and more to help you decide whether pineapple can fit your healthy keto diet. Read on to learn more about this delicious tropical fruit!
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Is Pineapple Keto Friendly?
Pineapple is NOT keto-friendly. It contains glucose and fructose sugars that are not compatible with the ketogenic state.
However, you can reduce the carbohydrate count of pineapples and still enjoy their fruity taste in your keto life. I will talk about how to do this throughout the article.
One trouble to grasp about a low-carb way of life is that all fruit is not keto.
For example, while most berries are low in net carbs and can be consumed regularly on a ketogenic diet, pineapples are higher in sugar content, so they’re not recommended for those who follow this way of eating.
While some fruits like apples and bananas have about 20g of net carbs per serving, pineapple is slightly different.
One cup of raw pineapple chunks has about 10g net carbs, so prepare to get less than others like watermelon (with 1 g net carb per cup) or raspberries (at 4 total carbs in a cup).
An important factor in still enjoying pineapple on the keto diet is to consider your personal macros. Be sure to check the net carbs in a pineapple in different forms I will give you and decide for yourself.
How Many Carbs Are In Pineapple?
Pineapple contains natural sugars, meaning they’re simpler carbohydrates with less effect on blood sugar than sugary ones like candy.
The glycemic index (GI) value of this tropical fruit is quite high, though, so those following a keto diet should consider balancing their fruit intake with starchy vegetables or other lower glycemic fruits such as berries.
Be wary that some canned varieties contain added sugar as well!
One cup of raw pineapple has 11.7 grams of net carbs, and one cup of pineapple chunks has 19.3 grams of net carbs.
100 grams serving of raw pineapple has
- 50 calories
- 13.1 grams of total carbs
- 1.4 grams of dietary fiber
- 0.1 grams of fat
- 0.5 grams of protein
1 cup serving of pineapple chunks or (165g)
- 82.5 calories
- 21.6 grams of total carbs
- 2.3 grams of dietary fiber
- 0.9 grams of fat
One entire pineapple serving (905g)
- 452 calories
- 119 grams of total carbs
- 12.7 grams of dietary fiber
- 1.1 grams of fat
To enjoy pineapple in your daily meal, you have to imagine it like spending every day on a tight budget.
As you know, the ideal carb intake for people on a keto diet is between 20-50 grams of carbs/day, some people on more strict diets can only eat up to 30 grams of carbs a day.
Carbs In Varied Kinds Of Pineapple
Let’s consider a few different pineapple forms and determine which one is the best sweet cheat for our keto diet.
Is Frozen Pineapple Keto Friendly?
You know that eating foods high in starch, sugar, or fructose is not friendly toward the ketogenic diet.
Eating pineapple may not be advised if you follow a strict keto diet and want to stay within your allotted limit of carbohydrates.
In terms of frozen pineapple chunks, they contain approximately 19 grams per cup, making them a less-than-ideal choice for strictly keto eaters.
However, these frozen chunks make a great substitute when served fresh in raw fruit salads or culinary recipes like desserts–though they are still considered sweets and should be treated with caution if you have a strict keto diet.
Is Canned Pineapple Keto Friendly?
Some canned pineapples are sweetened or contain added ingredients that make them less friendly toward those on a keto diet.
Check the Ingredient Label!
- Is it just pineapple chunks in water, or is there any added sugar listed, such as high fructose corn syrup?
- Are there any added high-carbohydrate ingredients like maltodextrin?
If the answer to these questions is “yes,” then one cup of canned pineapple chunks will contain even more carbohydrates than its frozen counterpart.
One can of pineapple chunks contains about 18 grams per cup, and unfortunately, this food should be avoided if you are eating keto.
Canned pineapple is also sold as canned chunks in a syrup or packed in a juice made from the fruit. Some canned pineapples are packed without any added sugars or sugars-based ingredients, but these can still contain a significant amount of carbs in the form of simple sugars.
Look for canned pineapples that are low-sugar or sugar-free, but do be aware that even these can contain at least 12 grams per cup.
Is Fresh Pineapple Keto Friendly?
One cup of fresh pineapple chunks contains only 9 grams of net carbs and is a better choice for those on a keto diet.
Fresh pineapple is also sold whole, chopped, or as rings which can all be used in recipes that don’t involve heating the fruit.
Is Dried Pineapple Keto Friendly?
Absolutely not! Dried pineapple contains a significant amount of carbohydrates unless you purchase the right kind.
Dried pineapple can contain as much sugar as some candies, so it’s best to buy an unsweetened version or choose dried fruit like apricots instead.
There are 2 grams of net carbs in 1 ounce (28 g) of dried pineapple, which is not terrible since most keto snacks have 0 grams per serving size.
If you’re on the go and want something that fits into your keto diet, this option might work for you: If a handful is all that’s required at any given food stop, then packing along 3 ounces (90g) should be enough for a mealtime snack.
Always take into account how many carbs that fresh and dried fruit offer as well.
If you’re looking for a sweet keto snack, opt for berries instead because they’re all low in net carbs.
Is Pineapple Juice Keto Friendly?
The answer depends on how much sugar has been added into the fruit and what percentage of sugar upon consuming.
Many other fruits can be consumed without sticking to carb count guidelines if they are in juice form.
When you drink pineapple juice, which is usually from concentrate or canned, it could have significantly more carbs than if it was eaten the natural way.
Pineapple’s Glycemic Index (GI) Value
GI stands for Glycemic Index. The GI ranks foods according to how much and how fast they raise blood sugar levels. Pure glucose has a GI rating of 100 because it’s the standard by which other foods are rated. The lower a food’s score, the better that food is for blood sugar control.
The Glycemic Index (GI) can range from 50 to 100. A GI below 55 is classified as “low”. The glycemic load of pineapple is low, especially if it is fresh and has not been canned or frozen.
According to the American Journal of Clinical Nutrition, pineapple’s Glycemic Index (GI) Value ranges from 30 to 45 depending on the type and added ingredients or ripeness level.
While pineapple contains carbohydrates, they are generally low in calories and supply a good amount of fiber which helps slow digestion and absorption.
In fact, one cup of chopped raw pineapple contains 17 grams of carbohydrate (2g fiber), approximately 52 calories, and 0 grams of fat.
The glycemic index (GI) of a food measures how fast and how high it raises blood glucose levels. Low GI foods are more slowly digested and can help provide sustained energy because they gradually release sugar into your bloodstream, rather than causing an insulin spike.
The GI numbers below refer to glycemic load. Glycemic load takes the actual grams of carbohydrate per 100g into account together with the glycaemic index, which is merely a relative ranking system originally intended to classify carbohydrates by their potential danger to diabetics: lower being well tolerated by most people with diabetes and “high”, meaning that you should avoid consuming this kind of carbohydrate as much as possible if you have some form of diabetes.
Substitutes for pineapple – what to eat if you’re not allowed to eat them
Sliced green apples or celery sticks as healthy and convenient choices to the delectable fresh fruit.
The best substitute is berries–they’re so juicy they almost taste like sweet-spicy pineapple and are tolerably low in carbs, sulfuric compounds (which can give off a pungent odor), and protein.
If you’re looking for something with more substance, go with beef jerky. It’s not just delicious but also has fewer carbs than a processed snack like energy bars or most dried fruits. Celery sticks topped with peanut butter or cream cheese are also good options.
Health Benefits Of Pineapples
Pineapple is a rich source of manganese, which contributes to the formation and development of bones.
Pineapple also contains niacin, a form of Vitamin B3 that can improve your mood and make you feel more energized.
Pineapples are an excellent source for Bromelain, an enzyme suspected to reduce inflammation in chronic sinusitis suffers. Bromelain also breaks down proteins better than digestive enzymes in our stomachs or pancreas do!
The pineapple is high in antioxidants meaning it’s a good choice if you’re looking to prevent cancer-related death and disease as well as preventing tooth decay. It also has four times the amount of vitamin C as oranges!
There are many other health benefits to pineapples. For example, pineapple acts as a natural diuretic, and it is also said to help weight loss and protect against kidney stones.
How many calories are in a pineapple?
Depending on the size of the pineapple—and even whether it’s been cut or not, as canned pineapple chunks are already sectioned — can hold from 70-150 calories per cup (145g). A 12-ounce (340g) fruit juice container typically has around 100 calories.
Does eating pineapple reduce belly fat?
Pineapple contains an enzyme that stimulates the release of fat tissue plus Bromelain, which may help reduce inflammation in your cells and could encourage weight loss.
Nutritionists are now touting the benefits of eating half a pineapple just before going to bed as a great way to lose belly fat.
The evidence is sketchy, but one study in 2008 found that people who ate half a fresh pineapple on their stomach every evening for 12 weeks lost almost six pounds more than those who didn’t. And the sample size was only 22!
Is pineapple a low-carb food?
Pineapple is not low-carb.
It’s higher in sugar and calories than many other fruits, with about 18g of carbohydrates per 100g. Cut back on the amount of pineapple you eat so you can enjoy it more often!
What fruits can I eat on keto?
- Strawberries are low in carbohydrates, making them a great fruit choice for keto.
- Other berries such as blueberries, raspberries, and blackberries can also be eaten while on keto.
- On the other hand, bananas and pineapple are both high in sugar content, so they should be avoided while following the ketogenic diet.
It’s true that pineapple is high in net carbs. But this doesn’t mean you need to eliminate it entirely from your keto diet.
There are many ways to enjoy a low-carb version of the fruit without sacrificing flavor or texture and still sticking to the guidelines set by the ketogenic diet plan for success!
I hope this article has helped you better understand how pineapple is compatible with the ketogenic diet.
Keep in mind that not all pineapples are created equal, and picking a variety based on your macros can help you stay within your daily allotment of carbs, fats, and proteins for weight loss or maintenance.
And don’t forget to leave us a comment at the end of this article if you have any questions we could help answer 🙂
 – “https://fdc.nal.usda.gov/fdc-app.html#/food-details/168193/nutrients“, Pineapple, raw, traditional varieties (released in April 2018).
 – “https://academic.oup.com/ajcn/article/83/6/1306/4633075?“, https://academic.oup.com/, 01 June 2006.