To eat Pineapple or not to eat Pineapple that is the question.
If you are following the keto diet you most likely know that any fruit is high in net carbs. A single serving could even be higher than the number of carbs you need to eat per day.
We know most people love nature’s candy – aka fruits! But, eating the “queen of fruits” might leave you robbed of daily calories.
We get it; pineapples are a mixture between tangy, sweet, sour, and a favorite tropical fruit all over the world, hence the crowning of the “queen of the fruits.” Generally, Pineapple is not recommended if you are on the keto diet because it is high in net carbs and sugar.
Keep reading if you are looking for a loophole when it comes to eating Pineapple while on a keto diet!
Why is pineapple not Keto?
To get straight to the point, no, Pineapple is not keto-friendly.
When an item is labeled as “keto-friendly,” it normally implies that it has a low net carb count per portion size. This delicious fruit is just too high in sugar to be consumed casually and frequently on the keto diet.
Luckily, this doesn’t mean you are never allowed to eat Pineapple while on the ketogenic diet. The poison is really in the intake, which means that the amount of whatever food you eat is the true culprit.
However, take into account that there are other options besides Pineapple that is keto-friendly, but that doesn’t mean you can’t eat small quantities of Pineapple while on keto.
It’s all about the carb sacrifice!
The Nitty Gritty about Pineapple
Yes, we know Pineapple is one of the sweetest fruits but did you know it is also known to be one of the healthiest fruits?
People all around the world eat Pineapple as a whole, in slices, in smoothies, canned and dried seeing that Pineapple is rich in vitamin C. Vitamin C also plays a major role in development, growth, and immune health. It’s even believed to have some cancer-preventive properties (*).
In addition to vitamin C, Pineapple contains antioxidants widely recognized as flavonoids and phenolic acids, that can help prevent heart disease and other chronic conditions (*).
What does 1 cup of Pineapple consist off
165g is roughly 1 cup of pineapples and it contains:
- Vitamin A: 2% of the RDI
- Vitamin C: 131% of the RDI
- Thiamin: 9% of the RDI Riboflavin: 3% of the RDI
- Niacin: 4% of the RDI
- Vitamin B6: 9% of the RDI
- Vitamin K: 1%
- Folate: 7% of the RDI
- Pantothenic Acid: 4% of the RDI
- Calcium: 2% of the RDI
- Manganese: 76% of the RDI
- Copper: 9% of the RDI
- Potassium: 5% of the RDI
- Magnesium: 5% of the RDI
- Iron: 3% of the RDI
As you can see Pineapple has many health benefits (*). But, unfortunately, pineapples are also high in total carbs.
Continue reading if you’d like to know how Pineapple could be taken in moderation without being kicked out of ketosis…
Carbs in Pineapple
Even though pineapples are full of nutrients and antioxidants they are generally considered not keto-friendly because of the high net carbs count.
Here are the statistics of this delicious fruit:
100 grams serving of raw Pineapple contains:
- 50 calories
- 13.1 grams of net carbs
- 1.4 g of dietary fiber
- 0.1 grams total fat
- Protein: 0.5 gram
1 cup pineapple chunks (165g) contains:
- 82.5 calories
- 21.6 grams of net carbs
- 2.3 g of dietary fiber
- 0,9 gram of fat
One entire pineapple serving (905g) contains:
- 452 calories
- 119 grams of net carbs
- 12.7 grams of dietary fiber
- 1.1 grams of fat
A small amount of Pineapple could potentially fit into most people’s low-carb or keto diets. But is it really worth it?
Let’s take a look at the GI index of Pineapple and then decide if a pineapple is really keto-friendly.
Glycemic Index value of Pineapple
The glycemic index (GI) is a method for ranking foods concerning pure glucose. The GI value, which ranges from 0 to 100, corresponds to just how much glucose levels rise two hours after consumption, with pure glucose being at 100 (*).
The GI value of raw Pineapple is 66, indicating that it is a medium to high GI food, based on its sweetness (*). This means that Pineapple raises blood sugar fast after consumption (*).
Basically, 100g of raw Pineapple will take up to more than half of the day’s carbs!
Low Carb Fruits that are Keto Friendly
If you are not willing to sacrifice your carb intake with pineapples we have great news for you!
There is some fruit with less sugar that is keto-friendly.
Here are some of our favorite healthy and delicious fruits to include in your low carb diet:
- Star fruit
- Coconut meat (not coconut water)
Remember to keep an eye out for carbohydrates especially when consuming sweet fruit and juice.
Frequently Asked Questions
As you might know, the keto diet is a very easy-to-follow diet. It’s like riding a bike; once you know-how, you are good to go!
However, some people asked these questions with regards to keto:
Is mango keto-friendly?
Unfortunately not. Mango is not keto-friendly, and 1 cup contains a lot of carbs.
Is a Granny Smith apple keto-friendly?
This tangy-sweet treat is also not keto-friendly. Just a small serving size could send you over your total carbs allowance for the day.
Can I have 1 cup of raisins on keto?
1 cup of raisins might seem healthy, but not when you are on the keto diet.
As you know, some fruit is not keto-friendly and will rob you of your net carb intake. Here is a list of high carb culprits that you should try and avoid when on a keto diet:
- Apple (Granny Smith, Fuji, and all other varieties)
- Goji Berries
So, is pineapple keto-friendly?
Even though pineapples are one of the scrumptious, sweetest, and best nutritional fruits available, they are often not keto-friendly and contain quite a lot of net carbs. Nevertheless, if you really do want to eat Pineapple and are on a low-carb or non-strict keto diet, go for it!
Consider your carbohydrate allowance to be a budget that you get to spend each day. Most people on a keto diet consume about 20 – 50 grams of carbs a day. A tiny amount of Pineapple may be worth spending your budget on every now and then.
In addition, if you have a higher carb budget, Pineapple might be keto-friendly for you.
In the end, the keto diet is all about the total number of carbs you consume per day, not really the food itself; that’s important.
Up next: Are Peaches Keto-friendly Or Too High in Carb To Enjoy?