Is Pineapple Keto and Carbs in Pineapple (+ Keto Pineapple Recipes)
on Apr 03, 2023
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If you’re on a keto diet, you may be wondering whether pineapples can fit into your low-carb meal plan. Many fruits are naturally high in sugar, which can make them unsuitable for keto. But is this true for pineapples? How many carbs are in this juicy tropical fruit? Are pineapples on the list of fruits you should avoid while doing keto?
In this post, we’ll take a closer look at the carb content of pineapples, as well as some keto-friendly pineapple recipes for you to try.
Is Pineapple Keto-Friendly?
Pineapple is a delicious and nutritious fruit that’s packed with vitamins, minerals and lots of carbs. Due to its high carb count, you’re better off avoiding pineapples while doing keto.
Like many other fruits, pineapples are high in natural sugars, which are a type of carbohydrate. Even a small serving of pineapples can be enough to kick you out of ketosis.
How Many Net Carbs In Pineapple?
There are 14.1 grams of total carbs in a 100-gram serving of fresh pineapple, according to the USDA. With only 0.9 grams of fiber, this leaves you with 13.2 grams of net carbs.
Pineapple Nutrition (Macros)
How Many Carbs In Pineapple?
Like many other fruits, most of the calories in pineapple come from carbs. There are 14.1 grams of carbohydrates in a 100-gram serving of pineapple.
Fats
Pineapples are virtually fat-free, with less than 0.5 grams of fat in a 100-gram serving.
Protein
With less than a gram of protein per 100 grams of pineapple, this fruit can hardly be considered a good source of protein.
Calories
A 100-gram serving of pineapples provides 60 calories, the majority of which come from carbohydrates.
Raw Pineapple vs Dried Pineapple
If you compare raw pineapples and dried pineapples, you’ll see that the latter is much higher in calories and carbohydrates:
| 100 g Raw Pineapple | 100 g Dried Pineapple | |
| Calories | 60 cal | 321 cal |
| Protein | 0.46 g | 1.43 g |
| Fat | 0.21 g | 0.47 g |
| Total carbs | 14.1 g | 81.5 g |
| Net carbs | 13.2 g | 77.8 g |
The information above was taken from the USDA nutrient database for raw pineapple and dried pineapple.
How Many Carbs in Pineapple Chunks?
According to the USDA, one cup of pineapple chunks contributes 21.6 grams of carbs to your daily intake.
How Many Carbs in Pineapple Juice?
Just like most fresh fruit, pineapple juice is quite high in carbs. One cup (250g) contains 32.2 grams of carbohydrates, according to the USDA.
How Many Carbs in Crushed Pineapple?
A 100-gram serving of crushed pineapple contains 14.8 grams of carbs, according to the USDA.
Keto Pineapple Substitutes
If you’re on a keto diet and looking for an alternative to pineapples, here are a few substitutes you can explore:
- Berries are much lower in carbs in comparison to pineapples. Blackberries, strawberries, blueberries, and raspberries can be safely enjoyed on keto.
- Incorporate small amounts of pineapple into your meals. This allows you to enjoy the taste of pineapple without going overboard.
- A few drops of pineapple extract will provide a fruity taste with a fraction of the carbs. You can use the extract in smoothies and baked desserts.
- If the purpose of the pineapple is to act as a natural sweetener, you can use a low-carb alternative like monk fruit or stevia.
What Fruits Are Allowed on Keto?
While most fruits are not keto-friendly, there are still a few that you can enjoy on a keto diet.
What Fruits Are Off Limits on Keto?
While there are many low-carb fruits that can be safely enjoyed on a keto diet, it’s important to be mindful of those fruits that can hinder your progress. Dried fruits and fruit juices tend to be very high in sugar and carbs, so be sure to steer clear of those. Similarly, canned fruits in syrup are high in both carbs and calories, making them unsuitable for a ketogenic lifestyle.
There are many fresh fruits that are naturally high in sugar and these should definitely be avoided. The following fruits are considered off-limits for keto:
FAQ
Is Canned Pineapple Keto?
Definitely not. Canned pineapples are higher in carbs than fresh pineapples, since they’re packaged in juice or syrup.
Is Pineapple Healthy?
Pineapple is a highly nutritious food that offers many health benefits. They’re rich in essential vitamins and minerals like vitamin C, magnesium, calcium and potassium. Pineapple also contains an enzyme called bromelain, which facilitates digestion while helping the body to break down protein molecules. This is especially helpful for people following a high-protein diet.
Another benefit of pineapple is its fiber content. With 2.6 grams in half a cup of pineapple chunks, this fruit can be a wholesome snack that keeps you full until your next meal. Although it’s not the best for keto, this fruit is a healthy option if you’re not restricting your carbs too much.
Is Pineapple Ok on A Low-Carb Diet?
Although pineapples aren’t very keto-friendly, they can definitely be enjoyed on a less restrictive low-carb diet. For example, if your aim is to consume 80-100 carbs per day, there’s quite a bit of room for pineapples in your meal plan. Depending on your dietary needs, pineapples can even be used to support your health goals, since they provide lots of vitamins, minerals and fiber.
It’s still important to practice portion control while having pineapples on a low-carb diet. Larger servings contain high amounts of sugar, which can cause you to exceed your daily carb limit.
Best Keto Pineapple Recipes
Keto Pineapple Upside Down Cake Pineapple
Made with almond flour and low-carb sweeteners, this keto-friendly pineapple upside down cake is good to the last crumb! With less than 4 grams of net carbs per slice, it’s the perfect guilt-free treat.
- Net Carbs: 3.8 g
- Total Carbs: 6.8 g
- Calories: 271.7
- Fat: 25.6 g
- Protein: 7.7 g
Keto Pineapple Smoothie
This keto-approved smoothie is made with pineapple extract to cut down on the carbs. Add in carrots and ginger for a vibrant and delicious breakfast or mid-morning snack.
- Net Carbs: 7 g
- Total Carbs: 8.4 g
- Calories: 310
- Fat: 28.7 g
- Protein: 7.7 g
Keto Pineapple Cookies
With its irresistibly buttery texture and fruity pineapple taste, you won’t believe these cookies are only 2 grams of net carbs each. Inspired by a traditional Taiwanese cake, this recipe is gluten-free and sugar-free.
- Net Carbs: 2 g
- Total Carbs: 4 g
- Calories: 143
- Fat: 14 g
- Protein: 3 g
Keto Almond Flour Pineapple Muffins
Looking for a keto-friendly way to satisfy your sweet tooth? These muffins are made with almond flour, juicy pineapple and shredded coconut for a low-carb, gluten-free breakfast or snack.
- Net Carbs: 11.6 g
- Total Carbs: 14.7 g
- Calories: 215
- Fat: 15.3 g
- Protein: 6.1 g
Low Carb Pineapple Upside Down Cupcakes Dessert
These adorable cupcakes are a mini version of the traditional pineapple upside down cake. With only 4 grams of net carbs per serving, you’ll find lots of room for these tasty treats in your keto diet.
- Net Carbs: 4 g
- Total Carbs: 5 g
- Calories: 202
- Fat: 19 g
- Protein: 6 g
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Keto Pineapple Smoothie Recipe
Ingredients
- 1/4 cup pineapple chunks
- 1/4 avocado
- 1/2 cup heavy cream
- 1 tablespoon coconut flakes
- ice
- water
Instructions
- Put all the ingredients in a blender or bullet and blend on high speed.
- Once you’ve achieved a smooth consistency, pour the smoothie into a glass.
- Serve as is or garnish with toasted coconut flakes. Enjoy!
Nutrition information provided is an estimate only and will vary based on ingredient brands and cooking methods used.
