Carbs and Calories in Pineapple: Is Pineapple Keto Friendly?


Pineapple is an easy fruit to incorporate into your diet because it’s sweet, juicy and convenient.  Whether you enjoy it on its own or in smoothies, salads or on homemade pizzas, pineapple boasts a number of amazing health benefits. But this fruit also contains a fair amount of carbs, so you should consume it in moderation while following a low carb diet, like Keto.

carbs in pineapple

How Many Carbs are in Pineapple?

Fresh: A 1/2 cup of pineapple chunks contains 11 grams of carbs.  One slice of pineapple (1/2 inch thick) contains 7 grams of carbs.

Dried: A 1/4 cup serving of dried pineapple contains 34 grams of carbs.

How Many Calories are in Pineapple?

Fresh: There are 41 calories in a half cup of pineapple chunks. One slice of pineapple (1/2 inch thick) contains 28 calories.

Dried: A 1/4 cup serving of dried pineapple contains 140 calories.

Nutrition Facts

Serving Size:  100 grams of Pineapple
Calories 50
Total Fat 0.1 grams 0%
Saturated fat 0 grams 0%
Polyunsaturated fat 0 grams
Monounsaturated fat 0 grams
Cholesterol 0 milligrams 0%
Sodium 1 milligrams 0%
Potassium 109 milligrams 3%
Total Carbohydrate 13 grams 4%
Dietary fiber 1.4 grams 5%
Sugar 10 grams
Protein 0.5 grams 1%
Vitamin A 1% Vitamin C 79%
Calcium 1% Iron 1%
Vitamin D 0% Vitamin B-6 5%
Cobalamin 0% Magnesium 3%

Origin

The botanical name of the pineapple is “Ananas Comosus”.   The pineapple neither an apple nor a pine, as its name might suggest.  It was named for its resemblance to that of a pine cone.  Believe it or not, this fruit is actually a berry!  Pineapple is very affordable even when it’s out of season, because it can be purchased fresh, canned or frozen. In fact, pineapple is the third most canned fruit behind applesauce and peaches.

Native to South America, Christopher Columbus is said to have discovered the pineapple on the island of Guadeloupe in 1493; however, pineapples had long been grown in South America before that time.  Columbus called the fruit “piña de Indes”, which translates to “pine of the Indians.”

Hawaii currently produces only 10% of the world’s pineapple crops. Other major contributors in the pineapple industry include: Thailand, Costa Rica, Mexico, Honduras, Dominican Republic, Philippines, China, and Asia.

Uses

Traditionally pineapple is used in the brewing of pineapple wine and it also has several medicinal uses as it is said to kill parasitic amoebas and expel worms. 

pineapple carb

Additionally, there are some claims in folk medicine that pineapple can be used to bring about menstruation or abortion, and it may induce labor, although there is no scientific evidence to support these particular claims whatsoever.

Several clinical trials have been published to support the wide range of therapeutic uses for bromelain, an extract of pineapple. Evidence exists for positive effects of bromelain in the treatment of burns and its effective use as an anti-inflammatory.

Health Benefits 

Pineapple is Nutrient-Dense – Pineapple is especially rich in vitamin C, providing 131% of your daily recommended intake and also manganese, which provides 76% of your daily intake.  Vitamin C is vital for healthy cell growth and development, a strong immune system and helps your body absorb iron from foods.  Manganese maintains a healthy metabolism.

Antioxidants to Fight Diseases – Not only are pineapples chock full of nutrients, they are also rich in antioxidants.  Antioxidants help your body combat oxidative stress, the state in which there are too many free radicals in the body.  Damage from free radicals can cause chronic inflammation, a weakened immune system and many harmful diseases.

Eases Pain and Swelling from Arthritis – There are many types of arthritis, but most of them involve pain and swelling in the joints.  Pineapples contain bromelain, which has anti-inflammatory properties.  It is believed that this fruit may provide pain relief in individuals with inflammatory arthritis.

Speeds Recovery from Surgery – Eating pineapple after surgery may reduce recovery time because of the anti-inflammatory properties of bromelain.  Studies prove that bromelain reduces inflammation, swelling, bruising and pain that often occurs after surgery. Pineapple can also help your muscles recover from tough workouts.

Enzymes to Promote Healthy Digestion – Pineapples contain digestive enzymes called bromelain.  These enzymes break down proteins into amino acids and small peptides the body can then use for energy.

pineapple calories

Reduces the Risk of Cancer – Cancer is a chronic disease linked to oxidative stress and chronic inflammation.  Studies show that pineapple and its compounds may reduce the risk of certain types of cancers.  The digestive enzymes called bromelain reduce oxidative stress and inflammation.  There is evidence that bromelain may also help fight cancer.

Boosts the Immune System and Fights Inflammation – Pineapple has been a part of traditional medicine for centuries.  This fruit contains a wide array of essential vitamins, minerals and enzymes like bromelain that boosts your body’s immunity and reduces inflammation.

Side Effects

Drinking the juice from unripe pineapples may cause severe vomiting. Bromelain ingestion is associated with unpleasant effects, such as diarrhea, excess menstrual flow, nausea, skin rash, and vomiting.

Swelling of the mouth and cheeks can result from eating large amounts of the fruit, but shouldn’t pose a problem in normal food amounts.

Fiber in Pineapple

There are 1.4 grams of dietary fiber in a 100 gram serving of fresh pineapple.

Sugar in Pineapple

There are 10 grams of natural sugar (fructose) in a 100 gram serving of fresh pineapple.

Vitamins in Pineapple

1 cup of pineapple chunks contains:

  • Vitamin C: 131% of the Recommended Daily Intake (RDI)
  • Vitamin B6: 9% of the RDI
  • Copper: 9% of the RDI
  • Thiamine: 9% of the RDI
  • Manganese: 76% of the RDI
  • Folate: 7% of the RDI
  • Niacin: 4% of the RDI
  • Pantothenic acid: 4% of the RDI
  • Riboflavin: 3% of the RDI
  • Potassium: 5% of the RDI
  • Magnesium: 5% of the RDI
  • Iron: 3% of the RDI

Pineapples also contain trace amounts of vitamin A, vitamin K, phosphorus, calcium and zinc.

Benefits of Pineapple Juice for Skin

Pineapple juice contains vitamin C and beta-carotene. These antioxidants can help to fight skin damage caused by the sun and pollution.  They can also reduce wrinkles and improve the skin’s firmness. Vitamin C also helps your skin form collagen, a protein in the body that gives the skin its elasticity.

Can Eating Pineapple Cause Heart Burn?

Yes, people who experience acid reflux and heartburn may wish to avoid pineapple as this fruit is very acidic.  Pineapple ranks between a 3 and 4 on the pH scale. A score of 7 is neutral and a score higher than 7 is considered alkaline.  Those who suffer from acid reflux should eat an alkaline diet and avoid pineapple for this reason.

Can Diabetics Eat Pineapple?

Fruits such as pineapple can be a healthy choice for both healthy and diabetic individuals.  Fruits like pineapple contain vitamins, minerals, and fiber that can be beneficial to your diet, but they also can contain carbs and sugar that can affect your blood sugar levels, so eat fruit in moderation.

Is Pineapple Safe to Eat During Pregnancy?

Pineapple is a safe, healthy choice during pregnancy in normal food amounts.

You may have heard claims in folk medicine that this fruit should be avoided during pregnancy because it may cause miscarriage or induce early labor.  Rest assured, this is only a myth. There is no scientific evidence whatsoever to support claims that pineapple is dangerous during pregnancy. 

Can Eating Pineapple Improve Body Odor?

pineapple keto

Have you heard the good news about pineapple?  Eating this sweet, juicy fruit can actually make your body secretions smell better.  Did you know the foods you eat affect the smell of your bodily secretions, such as, urine and sweat, as well as vaginal secretions in women and semen in men.  

Another great benefit of eating pineapple is that it may influence your body chemistry in a positive way.  When you eat this sugary fruit, your bodily fluids starts smelling sweet, too!

Other foods that can help make you smell good include: apples, celery, yogurt, red grapes, cranberry juice, mint, watermelon, strawberries.  Drinking lots of water also helps improve the way your body smells.

Melissa Marshall

A litigation paralegal and writer. Her first novel debuts this fall. She lives with her kitten, Zoey overlooking the waterfront in beautiful Dartmouth, Nova Scotia - also known as the “City of Lakes”.

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