is pineapple keto

Are you on the Keto diet and questioning if the pineapple is allowed? No worries, my fellow Keto dieters! In this article, we’ll dive deep into the juicy topic of whether pineapple is Keto-friendly, spill the tea on nutrition facts and the carb count of pineapples, and even dish out some tasty alternatives for those strict Keto moments. So, grab a slice of pineapple (or not), and let’s get this started!

The Keto Diet Basics

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The Keto diet is like the ultimate cheat code for weight loss for some people. It puts you into ketosis where your body starts burning fat instead of carbs.

The macronutrient ratio on the Keto diet is typically around 70 to 80% fat, 10 to 20% protein, and 5-10% carbs. So, in other words, you’re cutting out all the fun stuff like bread, pasta, and sugary treats and loading up on healthy fats like avocado, nuts, and olive oil. And for some of us, that’s like a dream come true.

Now, the key to being successful on the Keto diet is to be mindful of your carb intake and to make sure you’re getting enough fat and protein in your meals There’s no need to go all out and eat a stick of butter for breakfast (although I won’t judge if you do). Just keep it balanced and you’ll be good to go.

How Many Carbs in Pineapple?

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There are several types of pineapple available each with its own carbohydrate count.

Fresh Pineapple for instance has 13.1g of carbs (11.72g net carbs) per 100g according to USDA. Fresh pineapple is usually sold in whole or cut into chunks. It is sweet, juicy, and slightly tart. Canned Pineapple is often sweetened and thus has higher calories than fresh pineapples.

Frozen, sweetened pineapple has 22.2g of carbs per 100g chunks according to USDA. 100g of organic dried pineapple rings contain 72.5g of carbs! One cup of unsweetened pineapple juice has 33 grams.

So, Is Pineapple Keto-Friendly?

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Unfortunately, these sweet and juicy fruits are a no-go on the Keto diet. Fresh raw pineapple packs a whopping 13.1g of carbs per 100g serving, and frozen varieties have 22.2g of carbs.

Canned pineapple has even more due to the sweeteners. And don’t even get me started on the organic dried pineapple rings – they’re basically a sugar bomb with 72.5g of carbs per 100g!

But let’s be real, a little pineapple chunks never hurt anyone. Just make sure to portion control and maybe keep it as a cheat day treat on a low-carb diet but not on a strict Keto diet.

 Is Pineapple Healthy?

Well, let me tell you, pineapple may not be a low-carb superstar, but it’s still a champ in the nutrition department. It’s packed with vitamin C, manganese, and fiber – the trifecta of healthy living. Sure, it’s got some natural sugars, but that’s why moderation is key.

So go ahead and enjoy that pineapple, don’t go overboard on it if you’re trying to stick to a standard Keto diet. If you’re on strict Ketogenic diet, then avoid it.

Some health benefits of pineapples include:

You Get Great Nutrients When You Eat Pineapple

The pineapple nutrition facts per 100 grams of raw pineapple are as follows according to USDA:

Calories: 50

Carbohydrates: 13.1 grams

Fiber: 1.4 grams

Sugars: 9.85 grams

Protein: 0.54 grams

Fat: 0.12 grams

Vitamin C: 78% of the RDI

Vitamin B1: 7% of the RDI

Vitamin B6: 5% of the RDI

Vitamin B9: 5% of the RDI

Manganese: 76% of the RDI


Pineapples May Help You Digest Proteins Faster

Who knew pineapples were more than just a tasty topping for pizza? Turns out they’re little digestion superheroes! They’ve got this special enzyme called bromelain that helps break down proteins and can ease bloating, gas, and other tummy troubles.

And get this – there’s even a study in the International journal of immunopathology and pharmacology that says bromelain could be used to make develop anti-inflammatory therapies.


Should You Be Worried About The Glycemic Index of Pineapples?

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The glycemic index (GI) assesses how quickly certain foods elevate blood sugar levels. According to the Harvard Medical School, pineapple has a moderate GI of around 59±8 which means that it causes a spike in blood sugar. This could be a problem for folks with diabetes, as they need to monitor their sugar levels to stay healthy.

However, the glycemic load (GL), which takes portion size into account, may be a more accurate indicator of how a food affects blood sugar levels. Defeat Diabetes Foundation points out that pineapple is 86% water, so its glycemic load for a serving size of 120 grams is 6, which is quite low. So, it’s always good to check both the glycemic index and the glycemic load of a food, especially if you have diabetes or other blood sugar concerns.

It’s worth noting that pineapple is high in carbs, so it isn’t recommended for those on a strict Keto diet. Keeping total carb intake low is vital, and pineapple’s moderate GI doesn’t fit into the diet plan.

What are the Alternatives to Pineapple for Those on the Keto Diet?

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Due to its high sugar level, pineapple is off-limits on the strict Keto Diet. But do not worry; there are many more fruits available that are prepared to fill the hole.


We start with the avocado. I’m aware of your thoughts at this point. But wait, avocado isn’t a vegetable, right? Technically speaking, yes, but it is also a fruit. And let me tell you, it’s a fruit that is both tasty and useful. Guacamole, avocado toast, or even avocado ice cream (yep, that exists) may all be made with it.

Low-Carb Berries

Next up are the modest yet powerful berries. Blackberries, raspberries, blueberries, and strawberries are all high in antioxidants and low in carbohydrates. They’re ideal for putting in salads and smoothies and eating plain by the handful.

Lemons and Limes

Not least among these is the family of citrus fruits. Lemons and limes are both high in flavor and low in carbohydrates. They’re ideal for giving your meals a citrus kick or for preparing tasty low-carb drinks like lime juice or lemon water.

Common FAQS about Pineapples

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 Is Pineapple Low-Carb?

Pineapple is not the most low-carb food out there, providing about 13.12g of carbs per 100g – more than many other fruits. Still, if you watch your carb consumption, you can still enjoy this deliciousness in moderation.

If you’re being strict with your carb intake, check the label of canned pineapple to make sure it’s not been sweetened with sugar. Or you could go for fresh pineapple, which has fewer carbs and calories.


 Is Pineapple Ok for Weight Loss?

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Pineapple has some awesome benefits for those trying to lose weight since it is low in calories, full of water, and a great source of fiber so might sneak in some pineapple Keto recipes.

However, it’s important to remember that pineapple is also high in carbs and sugar, so if you’re trying to slim down, you should enjoy it in moderation or pick a lower-carb option. Plus, if you want to achieve weight loss, you gotta create a calorie deficit, so don’t think eating pineapple alone will do the trick.

 Can Pineapple Kick Me Out of Ketosis?

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Pineapples are loaded with carbohydrates—13.1g per 100g—which could quickly shoot your blood sugar levels and put you out of ketosis.

The ketogenic diet generally limits your carb intake to below 50 grams a day, and some Keto followers may even cut their carbs to 20g – making the carbs in a pineapple more than half of the daily allowance for a strict Keto dieter.

So, if you want to stay in ketosis, you should probably avoid pineapple. Always keep an eye on your carb intake and track your ketone levels to make sure you stay in ketosis.


Is pineapple Keto? Well, pineapple may not be the carb-free fruit of your Keto dreams, but it’s not a calorie monster either. So, don’t be afraid to enjoy a slice or two, just don’t go overboard and eat a whole pineapple in one sitting. Trust us, your taste buds will thank you, and your waistline will too. However, if you’re a strict Keto dieter, then bid pineapple goodbye!

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