The Ultimate Guide to Pineapple and the Keto Diet
Is Pineapple Keto or Not?
❎ NO! Although pineapples are packed with nutrients, this sweet tropical fruit is not recommended for a keto diet due to its high carb content. But this doesn’t mean you should cut out pineapples from your diet entirely.
Are you a fan of pineapple but also following a strict keto diet? You may be surprised to learn that this tropical fruit is a topic of much debate within the keto community. While some argue that pineapple is high in carbs and should be avoided, others insist that it can be enjoyed in moderation without kicking you out of ketosis.
In this blog post, we will uncover the shocking truth about whether pineapple is keto-friendly. We’ll take a closer look at the carb content of this popular fruit and explore the pros and cons of including it in a keto diet. We’ll also provide you with some keto-friendly substitutes for pineapple that can satisfy your sweet tooth without derailing your progress.
Whether you’re a die-hard pineapple fan or just looking to add more variety to your keto meals, this post will provide you with all the information you need to make an informed decision. So, get ready to be surprised by what you’re about to learn – the truth about pineapple and keto may not be what you expect!
Table of Contents
- Is Pineapple Keto-Friendly?
- Pineapple Nutrition Facts
- Keto-Friendly Fruit Alternatives to Pineapple
- Frequently Asked Questions
- Conclusion: Can You Eat Pineapple on Keto?
Is Pineapple Keto-Friendly?
Strictly speaking, pineapple is not keto. But technically, you CAN eat pineapple on keto as long as you can fit it into your daily macros. One serving every once in a while won’t kick you out of ketosis. In keto, what matters is the total carbs you eat per day, not the food source itself.
So, is pineapple keto? Unfortunately, this sweet treat is simply too sweet for a ketogenic diet. While it’s a good source of many vitamins as well as fiber, it’s not recommended if you’re watching your blood sugar levels.
Before we dive deeper into the carb and sugar content of pineapples, let’s review what a ketogenic diet entails and how total carbs and net carbs differ.
Ketosis is a metabolic process in which your body burns stored fat instead of carbohydrates to produce energy. In keto, you need to stick to a high-fat, low-carb diet. Two things you should note are the net carbs and total carbs. Net carbs are the number of carbohydrates digested by the body, while total carbs are made up of all carbohydrates in the food, including sugars and dietary fiber.
If you’re a strict keto dieter, you should pay attention to the net carb content of the food you eat. If you increase your carbohydrate intake, your body will burn those carbs instead of the excess fat. Remember, you need only about 20 to 25 grams of carbs daily to maintain ketosis.
However, this doesn’t mean you can’t eat pineapple or other similarly sweet fruits altogether. You can still enjoy the pineapple flavor by incorporating it into your meals. You may also opt for pineapple keto recipes, like this keto pineapple shrimp or keto pineapple chicken. There is a wide variety of keto-friendly options for you.
Pineapple Nutrition Facts
The pineapple fruit is rich in nutrients and antioxidants, particularly vitamin C, which helps boost your immune system and help lower blood pressure. It also contains trace amounts of vitamins A, B6, and K, potassium, zinc, and calcium.
As per the USDA, a 100-gram serving of pineapple contains:
- 50 calories
- 13.1 grams of total carbs
- 1.4 grams of dietary fiber
- 0.5 grams of protein
- 0.1 grams of fat
How Many Carbs are in a Pineapple?
Pineapples can be bought in whole, pre-cut into smaller slices or chunks, canned with syrup or other fruit blends, or dried and preserved with even more sugar. While pineapple is generally healthy, you need to cut down on your portions to stay in ketosis.
One serving of 100 grams of fresh pineapple (whether in chunks, sliced, or crushed) contains around 13.1 grams of total carbs. The net carbs in pineapple are about 11.6 grams. That is already more than half of your allowed daily carb intake on keto. Meanwhile, one cup (165 grams) of pineapple chunks contains 83 calories and 22 grams of total carbs or 19.3 grams of net carbs.
Pineapple Glycemic Index (GI) Value
The glycemic index (GI) is a rating system relative to pure glucose showing how quickly and how much specific foods can increase your blood sugar levels after consumption.
The GI value ranges from 0 to 100, with 0–55 being Low, 56–69 being Medium, and 70 and above being High. Raw pineapple has a GI value of 59, which means it is a moderately high glycemic food. So, if you do intend to add it to your meal, make sure to keep your portions within a 100-gram serving.
Keto-Friendly Fruit Alternatives to Pineapple
Fruits have a natural, sweet flavor because they contain sugar, particularly fructose. Varying amounts of fructose content give the fruits different levels of sweetness, and the sweeter the fruit is, the higher the carbohydrates it contains. It may seem difficult to incorporate fruits into your keto diet, but you have lots of low-carb options available.
What Fruits Can You Eat On A Keto Diet?
You don’t have to cut out fruits on a keto diet. There are many low-carb fruits that you can eat on keto in moderation. If you want to add a bit of fruity sweetness to your meal plan, here are some of the lowest-carb fruits.
Berries
All berries, but particularly raspberries and strawberries, are low in carbohydrates and high in fiber, which makes them both filling and appetizing without the high sugar content. In specific, 100 grams of raspberries contain 11.9 grams of total carbs and 5.4 grams of net carbs, while 100 grams of strawberries contain 7.7 grams of total carbs and 4.9 grams of net carbs.
Avocado
Avocado is another common option for ketogenic fruits. It has a high content of heart-healthy fats and dietary fiber and low carb content. One 100-gram serving contains around 8.5 grams of total carbs and 7 grams of fiber, netting 1.5 grams of carbs.
Star fruit
A less popular choice, star fruit is also a rich source of vitamins on a keto diet. A one-cup (108 grams) serving of star fruit contains 7.3 grams of total carbohydrates and 3 grams of dietary fiber, leaving 4.3 grams of net carbs.
Here are other fruits that are low in net carbs (per 100 grams):
- Tomatoes: 2.7
- Coconut meat: 6.2
- Lemons: 6.5
- Watermelon: 7
- Cantaloupe: 7.3
What Fruits Should You Avoid On A Keto Diet?
While you can eat any fruit you like in small servings, some fruits are too high in carbohydrates to fit into a ketogenic diet. In general, we recommend that you avoid the following fruits:
- Apples
- Bananas
- Dates
- Guavas
- Lychees
- Mangoes
- Nectarines
- Oranges
- Pomegranates
Frequently Asked Questions
Is Dried Pineapple Keto-Friendly?
Dried pineapple may seem like a healthy snack option, but it’s not the best choice for those following a keto diet. It has a much higher concentration of sugar and carbs than fresh pineapple, as the drying process removes the water content and concentrates the fruit’s natural sugars. One serving of dried pineapple, typically much smaller than a serving of fresh pineapple, can contain up to 20 grams of carbs and 16 grams of sugar. That’s more than the total amount of carbs allowed for some people on a daily basis while following a keto diet.
Is Pineapple Juice Keto-Friendly?
Similarly, pineapple juice is not the best choice for keto dieters as it’s very high in carbs and sugar. One cup of unsweetened pineapple juice contains around 25 grams of carbs and 21 grams of sugar, which is not ideal for a keto diet. You could try adding small amounts of fresh pineapple to a low-carb smoothie or using it as a garnish for a keto pineapple recipe. But when it comes to pineapple juice, it’s best to avoid it altogether.
Conclusion: Can You Eat Pineapple On Keto?
Is pineapple keto-friendly? Pineapple is surely a tasty and healthy fruit, but it’s not the most keto-friendly out there. Remember that a keto diet requires high-fat, low-carb foods, and there are already around 11.6 net carbs in a 100-gram serving of pineapple. It contains too much sugar to be included in keto. Although, you can still indulge in the sweet and tropical goodness of raw pineapple in small portions.
If you’re looking for a keto-friendly way to enjoy pineapple, it’s best to stick to eating the fruit in its whole form and in moderation. You may also opt to include other fruits that are lower in carbs in your keto diet to make your meals more enjoyable.