The ketogenic diet, or keto for short, is a very effective weight loss eating plan, but it can also be tricky. Going keto means keeping your carb intake to 50 grams or less per day. This means avoiding obvious sources of carbohydrates, such as bread, rice, pasta, potatoes, and grains.
However, lots of other foods contain carbs and, depending on the amount, may or may not be keto-friendly. That’s why there are huge databases of foods that are allowed on keto.
Fruit is one of the most contentious foods on keto, with some dieters believing they have to give up all types of fruit. That makes a lot of sense given that fruit contains fructose, fructose is a sugar, and sugar is a type of carbohydrate.
However, despite this, there are some fruits that are keto-compatible. Examples include avocado and coconut, which contain more fat than sugar, and watermelon and berries, both of which are low in carbs.
Is Pineapple Keto?
Sadly, it isn’t. While you COULD eat small amounts of pineapple and stay in ketosis, it would mean using your daily carb allowance on just a few mouthfuls of fruit. There are better things to eat on keto than pineapple.
In this article, we explain why pineapple isn’t keto-friendly.
What is Pineapple?
Pineapple is a juicy, sweet tropical fruit.
It originated in South America and is so-called because the skin makes it look like a pinecone.
Pineapples are large and have very tough skins. They’re eaten raw but can be cooked too.
Pineapple goes great on the grill and is a common ingredient in curries and other sweet and spicy dishes.
Pineapple juice is also very popular. You can buy fresh, frozen, and canned pineapple, and it’s sometimes dried and used for snacks.
Nutritional Information
Pineapples are packed with nutrients, antioxidants, enzymes, and other compounds that can fight inflammation and disease. The nutritional breakdown for pineapple one cup/5.8 ounces of raw pineapple chunks is:
- 82.5 calories
- 1.7 grams of fat
- 1 gram of protein
- 21.6 grams of carbohydrate
- 2.3 grams of fiber
- 19.3 grams of net (usable) carbs
In addition, pineapple contains an abundance of the following vitamins and minerals:
- Vitamin A
- Vitamin B6
- Vitamin C
- Vitamin K
- Folate
- Niacin
- Pantothenic acid
- Riboflavin
- Thiamin
- Calcium
- Copper
- Iron
- Magnesium
- Manganese
- Phosphorous
- Potassium
- Zinc
Pineapple is also high in several additional plant compounds, including antioxidants, flavonoids, phenolic acids, and the digestive enzyme bromelain.
Pineapple Benefits
While pineapples aren’t really keto compatible, it’s worth noting their impressive health benefits for when your ketogenic diet comes to an end:
Improved immunity – pineapples are loaded with the vitamins and minerals your body needs to fight off infection and illness, especially vitamin C.
Antioxidant effect – pineapple is high in antioxidants.
Antioxidants provide protection against free radicals, which are unstable molecules that can damage your cells and DNA.
The antioxidants in pineapple could help reduce your risk of cancer, chronic inflammation, Alzheimer’s and Parkinson’s diseases, and other serious medical conditions.
Better digestion – pineapple contains the enzyme bromelain. Bromelain can enhance digestion, allowing for better nutrient absorption. It’s especially useful for people with pancreatic deficiencies.
Faster recovery after surgery, illnesses, and intense exercise – the bromelain in pineapples may reduce the inflammation, swelling, and pain that follow surgery. These same anti-inflammatory properties may also speed up recovery after intense exercise by reducing muscle soreness and swelling.
Is Pineapple Keto?
Despite being very low in calories, pineapple contains too much sugar and carbs to be considered keto-friendly.
Even a small serving of a couple of chunks would probably tip you over the edge and out of ketosis, as almost every calorie in pineapple comes from sugar and carbohydrate.
That applies to fresh, frozen, and canned pineapple, as well as crushed pineapple, pineapple chunks, and pineapple juice.
So, while you could eat a small amount of pineapple on keto, it would probably use your entire carb allowance for the day and mean you couldn’t eat any vegetables or other fruits. While pineapples ARE nutritious, that could mean you end up consuming too few vitamins and minerals just because you had a small mouthful of pineapple.
Bottom Line
Pineapple is sweet, juicy, and delicious, and it’s pretty low in calories too. On any diet other than keto, pineapple could help you lose weight and keep it off. Unfortunately, because it’s high in sugar, pineapple is not really compatible with the ketogenic diet. At about 20 grams of carbs for a small serving, it’s just too carb-dense for keto.
The good news is that there are still some types of fruit you can eat on keto. Coconuts and avocados are a good choice, as are berries, watermelon, cantaloupe, peaches, and star fruit.
Better yet, build your diet around vegetables, which contain more vitamins and minerals and are invariably lower in carbs than most fruit. That way, you can eat more without worrying about derailing your diet.
