Is Pineapple Keto?

Tropical
Pineapple sticker illustration
KETO VERDICTLIMIT

Pineapple is difficult to fit on keto: ~11.7g net carbs per 100g (≈9.6g in ½ cup/82g). Best avoided on strict keto or used very sparingly in micro-portions.

Pineapple is difficult to fit on keto: ~11.7g net carbs per 100g (≈9.6g in ½ cup/82g). Best avoided on strict keto or used very sparingly in micro-portions.

  • Net carbs (100g)11.7g
  • Protein (100g)0.5g
  • Fat (100g)0.1g
  • Keto verdictLimit portions

NUTRITION FACTS

Per 100g (raw)

Net Carbs
11.7g
Total Carbs
13.1g
Fiber
1.4g
Protein
0.5g
Fat
0.1g
Calories
50

Source: USDA FoodData Central

WHY TO LIMIT IT ON KETO

  • Moderate-to-high sugars: ~11.7g net carbs/100g strains strict keto limits
  • Glycemic impact: fructose + glucose raise carb load despite low fat
  • Portion caution: keep to 2–3 oz (56–85g) max if included
  • Best for CKD/TKD: fits better on cyclical or targeted keto days
  • Use as an accent: a few chunks or 1–2 tbsp juice to flavor dishes/drinks
  • Lower-carb fruit alternatives exist (e.g., strawberry)

HEALTH BENEFITS

  • Excellent vitamin C source supporting immune and antioxidant defense
  • Provides bromelain (protease) which may aid protein digestion
  • Bromelain and vitamin C may support post-exercise recovery
  • Good source of manganese for bone health and metabolism
  • Contains B vitamins (incl. B6) for neurotransmitter synthesis
  • Hydrating, with small amounts of polyphenols and carotenoids

PREPARATION SUGGESTIONS

MICRO PORTIONS

Measure 2–3 oz fresh pineapple and log 7–10g net carbs; enjoy as a rare treat.

GRILLED TOPPING

Grill a few small chunks to top pork-chops or ham; keep fruit minimal per serving.

DIGESTIVE AID

Have a tiny portion after a protein-heavy meal to leverage bromelain for digestion.

JUICE CONCENTRATE

Stir 1–2 tbsp fresh juice into sparkling-water or iced green-tea for flavor with fewer carbs.

STIR-FRY ACCENT

Add 1–2 oz at the end of cooking with shrimp, tamari, and low-carb veg to keep carbs down.

SPECIAL OCCASION TREAT

Reserve for cyclical carb days or events; pre-portion to avoid mindless snacking.

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