Is Pineapple Keto Friendly?

Is Pineapple Keto Friendly?

When it comes to the keto diet, one must be very careful in what he feeds his tummy. Keto diet requires you to consume foods that are high in fat and low in carbs. That means little to no sugar content. 

With that being said, you need to be picky about what you eat—yes, even when it comes to fruits. 

Some fruits, though packed with nutrients, aren’t fit for the keto diet. Mangoes and oranges, for example, are high in sugar, so you need to absolutely avoid them or eat tiny portions to avoid messing up your keto diet. 

But what about pineapples? Are they keto-approved? Allow us to share our insights about whether pineapple is keto-friendly or not. 

Is Pineapple Keto-Friendly?

The answer is plain and simple: no, they’re not. As delicious as they can be, pineapples don’t fit in the keto diet. Why?

It’s because they contain too much sugar. Remember, sugar is carbs.

And in the keto diet, it’s recommended that you eat a good amount of fat, moderate protein, and minimal carbs. 

Pineapples have high carb content that a cup of pineapple chunks will contain 22 g of carbohydrates.

An entire pineapple fruit (approximately 905 g) contains 119 g of total carbs, while an extra sweet pineapple of the same size has 122 g of carbs. 

The ideal carb intake is just 20 g a day. This is so the body can enter ketosis.

But of course, the carb allotment varies per person along with other factors such as weight, metabolism, and body build.  

Don’t get it wrong though. Pineapples are loaded with essential nutrients. They’re a good source of antioxidants, vitamin C, and manganese.

This tropical fruit can also suppress inflammation, fortify the immune system, and reduce the risk of cancer. 

What’s more, it is jam-packed with dietary fiber, which improves gut health, control blood sugar level, and lower cholesterol levels. 

So if you want to indulge pineapple, be mindful of your portions. You can still enjoy 1 thin slice of pineapple (about 3.5” in diameter and 0.5” thick), which contains approximately 7g of total carb.

Pineapple Alternatives

If you’re looking for ways to enjoy the unique profile taste of pineapple without the high carb content, here’s what we recommend.

You can use pineapple flavor drops that you can mix to your recipes.

They usually have 0 total carbs and 0 sugar content. You can also purchase pineapple flavor products.

If you’re concerned about the carb content, don’t hesitate to check the label. 

Other keto-friendly fruits you can enjoy are peaches, avocados, cantaloupe, and watermelon. They make for a perfect dessert to end your meal on a high note!

The Verdict

Pineapples are nutrient-dense. They offer a lot of essential vitamins and minerals that strengthen the overall well-being.

But as far as the keto diet is concerned, pineapples aren’t keto-friendly because they contain too much sugar. 

High amounts of carbs wouldn’t help you with your keto goal.

If you must eat pineapple, you can enjoy one thin slice and not exceed that. 

Or you can also enjoy the unique taste of this tropical fruit by adding pineapple flavor drops to your keto-friendly meals. 

The liver can make enough ketones to keep the brain happy.

Mark Sisson

About the Author

Ryan is a personal trainer, athlete, health enthusiast, and entrepreneur. He is researching and expanding his knowledge about the ketogenic diet. He spends most of his time writing content about his new learnings of the ketogenic diet and shares it on Ketogenic Supplement Reviews. You can find me on: Facebook, Twitter and Pinterest.