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Pineapple Nutrition & Calories - Complete data of all nutrients

Pineapple, raw, all varieties
*all the values are displayed for the amount of 100 grams
Article author photo Arpi Gasparyan by Arpi Gasparyan | Last updated on August 03, 2023
Medically reviewed by Victoria Mazmanyan Article author photo Victoria Mazmanyan
Pineapple

Summary

Pineapple is over 85% water and 14% carbohydrates (mostly net carbs), with very little protein and fats.

From micronutrients, pineapple is a good source of vitamin C and manganese.

Canned pineapple contains 5 times less vitamin C than fresh pineapple.

Pineapple is a great source of phytochemicals and enzymes that have been found to have various beneficial effects on health.

Introduction

Pineapple is a tropical fruit otherwise known as ananas or Ananas comosus. It’s also a multiple or collective fruit, meaning that the fruit is formed from carpels derived from several flowers.

Nutrition

This article focuses on the nutrition of raw pineapples of all varieties. Pineapple juice, canned pineapple, and extra-sweet variety of pineapple are similar to the pineapple fruit in their nutritional contents; however, relatively significant differences will be mentioned in this article (1, 2).

Pineapple is made up of mainly water and carbohydrates.

Macronutrients chart

14% 83%
Protein:
Daily Value: 1%
0.54 g of 50 g
1%
Fats:
Daily Value: 0%
0.12 g of 65 g
0%
Carbs:
Daily Value: 4%
13.12 g of 300 g
4%
Water:
Daily Value: 4%
86 g of 2,000 g
4%
Other:
0.22 g

Serving Size

The average serving size of pineapple is one cup, in chunks, weighing ~165g.

One whole pineapple fruit weighs about 905g, while one average slice of pineapple is said to be 84g.

Calories

Pineapple is low in calories. A 100-gramerving of pineapple provides 50 calories; consequently, one serving of pineapple provides 82.5 calories.

Pineapple is in the top 15% of foods low in calories.

What Does 50 Calories or 100 Grams of Pineapple Look Like?

50 Calories or 100 Grams of Pineapple

Our team measured what 100 grams of pineapple looks like to help you visualize its weight and calories. As you can see from the picture, about one and a half slices of pineapple comprised the entire 100 grams (50 calories)

Note that depending on the pineapple's size and ripeness, calories may differ for you.

Carbohydrates

The predominant macronutrients in pineapple are carbs.

A 100g of pineapple contains 13.1g of carbs, whereas one serving of pineapple contains 21.6g of carbs.

The average serving size of the fruit covers only 7% of the daily carb need.

Net Carbs

As mentioned above, pineapple contains 13.12g of carbs, from which 11.72g or 89% are net carbs, and 1.4g or 11% is dietary fiber.

The sugars found in all types of pineapples are sucrose, glucose, and fructose, but in different percentages. Pineapple and extra-sweet pineapple are the highest in sucrose, whereas canned pineapple and pineapple juice contain glucose and fructose primarily.

Carbohydrate type breakdown

61% 18% 22%
Starch: 0 g
Sucrose: 5.99 g
Glucose: 1.73 g
Fructose: 2.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g

Dietary Fiber

A 100g of pineapple contains 1.4g of dietary fiber, whereas one serving of pineapple contains 2.31g of dietary fiber.

Pineapple is not a particularly good source of dietary fiber, as a 100g serving of this fruit covers only 6% of the daily needed value of this nutrient.

Extra-sweet pineapple contains the same amount of dietary fiber as the regular one, whereas pineapple juice and canned pineapple contain 7 and 1.75 times less fiber, respectively.

Different varieties of pineapple slightly differ in their fiber contents. However, according to different studies, pineapple fibers are predominantly insoluble - from 82 to 97% (3, 4, 5).

Fiber content ratio for Pineapple

75% 11% 14%
Sugar: 9.85 g
Fiber: 1.4 g
Other: 1.87 g

Protein

Pineapple is very low in protein. One serving of pineapple covers 1.8% of the daily protein needed.

A 100g of pineapple contains 0.54g of proteins, and one serving of pineapple contains 0.9g of proteins.

Pineapple is relatively richer in essential amino acids lysine, leucine, and valine and lower in tryptophan.

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 6% 6% 5% 3% 4% 4% 4% 4% 5%
Tryptophan: 5 mg of 280 mg 2%
Threonine: 19 mg of 1,050 mg 2%
Isoleucine: 19 mg of 1,400 mg 1%
Leucine: 24 mg of 2,730 mg 1%
Lysine: 26 mg of 2,100 mg 1%
Methionine: 12 mg of 1,050 mg 1%
Phenylalanine: 21 mg of 1,750 mg 1%
Valine: 24 mg of 1,820 mg 1%
Histidine: 10 mg of 700 mg 1%

Fats

Pineapple contains an insignificant amount of fats: 0.12g in 100g and 0.2g in one serving of pineapple. One serving of pineapple covers only 0.3% of the daily value of fat.

Fat type information

15% 21% 65%
Saturated Fat: 0.009 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.04 g

Vitamins

Pineapple contains most vitamins, but it is considered a great source only of vitamin C. A 100g of pineapple covers 53%, and one serving of pineapple covers 88% of the daily need for vitamin C.

Canned pineapple contains 5 times less vitamin C than fresh pineapple.

Vitamin C is widely known for its ability to boost immunity and scavenge harmful free radicals, acting as a strong antioxidant.

As for the other vitamins, 100g of the fruit covers less than 10% of the need for each.

Pineapple is relatively higher in vitamins A and B6, vitamin B1 or thiamine, and vitamin B9 or folate.

The extra-sweet pineapple, pineapple juice, and canned pineapple are lower in all vitamins in comparison.

Pineapple is naturally absent in vitamin B12 and vitamin D.

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 4% 1% 0% 160% 20% 8% 10% 13% 26% 14% 0% 3% 2%
Vitamin A: 58 IU of 5,000 IU 1%
Vitamin E : 0.02 mg of 15 mg 0%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 47.8 mg of 90 mg 53%
Vitamin B1: 0.079 mg of 1 mg 7%
Vitamin B2: 0.032 mg of 1 mg 2%
Vitamin B3: 0.5 mg of 16 mg 3%
Vitamin B5: 0.213 mg of 5 mg 4%
Vitamin B6: 0.112 mg of 1 mg 9%
Folate: 18 µg of 400 µg 5%
Vitamin B12: 0 µg of 2 µg 0%
Choline: 5.5 mg of 550 mg 1%
Vitamin K: 0.7 µg of 120 µg 1%

Minerals

Pineapple has some levels of all minerals but in small quantities.

One serving of pineapple covers 76.5% of the daily manganese needed. Other than that, pineapple is not rich in any other mineral.

However, it is relatively higher in copper and calcium and is very low in phosphorus and sodium.

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 11% 9% 4% 10% 1% 4% 37% 121% 1%
Calcium: 13 mg of 1,000 mg 1%
Iron: 0.29 mg of 8 mg 4%
Magnesium: 12 mg of 420 mg 3%
Phosphorus: 8 mg of 700 mg 1%
Potassium: 109 mg of 3,400 mg 3%
Sodium: 1 mg of 2,300 mg 0%
Zinc: 0.12 mg of 11 mg 1%
Copper: 0.11 mg of 1 mg 12%
Manganese: 0.927 mg of 2 mg 40%
Selenium: 0.1 µg of 55 µg 0%

Fluoride

Pineapple juice and canned pineapple contain a mineral called fluoride too. The fluoride content in these pineapple products exceeds the recommended amount for all ages and sexes but not as much for teens and adults.

Fluoride protects against tooth decay and bone fractures; however, getting too much fluoride for a long time may lead to adverse health effects, such as skeletal fluorosis. The symptoms of this very rare condition can be joint pain and stiffness, weak bones, muscle loss, and nerve problems (6).

However, the upper limit of fluoride intake is 10mg for adults and children over 9, while a 100g serving of canned pineapple provides only 0.0042mg of fluoride.

Acute fluoride poisoning can cause abdominal pain, nausea, vomiting, and diarrhea; however, this is extremely unlikely to happen due to pineapple consumption, even in large quantities.

Sodium

Pineapple, canned pineapple, and pineapple juice are incredibly low in sodium.

Pineapple contains only 1 mg of sodium.

2020-2025 Dietary Guidelines for Americans recommend consuming less than 2.3g of sodium per day (7).

Phytochemicals

Phenolic Compounds

Pineapple is a good source of phenolic compounds, such as flavonoids (coumaric acid, ellagic acid, ferulic and chlorogenic acids). Flavonoids have many health-promoting effects due to their anti-inflammatory, antioxidant, anti-mutagenic, and anti-cholinesterase activities. Flavonoids reduce the risk of cancer, atherosclerosis, heart, and degenerative nerve disease (8, 9).

Enzymes

Bromelain

Bromelain from pineapple is a mixture of enzymes with proteolytic activity. Some people have lip and tongue irritation after consuming pineapple caused by bromelain.

Bromelain supplements have various health benefits, protecting against inflammation and cancer and their ability to induce apoptotic cell death and reduce swelling. Bromelain is also associated with analgesic or pain-relieving effects and has properties similar to blood thinners (10, 11).

Bromelain can also enhance the absorption of drugs, particularly antibiotics, improve digestion by relieving diarrhea and be beneficial for people with osteoarthritis (10).

Glycemic Index

The glycemic index of pineapple varies depending on the variety of the fruit. Nevertheless, most of the numbers fall into the medium glycemic index category.

For example, according to one study, pineapple from the Philippines has a medium glycemic index value of 65, but according to another one, it has a low glycemic index value of 51.

Pineapple's average glycemic index value can be considered 59 ± 8. (12,13).

If you are interested in the glycemic index values of different foods, you can visit our Glycemic index chart - Complete (350+) list from all sources page.

Acidity

Pineapple, pineapple juice, and canned pineapple are considered very acidic.

The pH value of pineapple varies from 3.20 to 4.00. The pH value of pineapple juice varies from 3.30 to 3.60, and canned pineapple - varies from 3.35 to 4.10 (14).

The PRAL or potential renal acid value shows how much base or acid is produced in the organism by the given food. The PRAL values of pineapple and pineapple juice are -2.2 and -2.7, respectively, making them base-producing foods.

Comparison to Similar Foods

Compared to oranges, pineapple is slightly higher in net carbs and calories, whereas orange is slightly richer in protein and fiber. But for juices - orange juice is slightly higher in net carbs and calories, whereas pineapple juice is slightly richer in protein. Both are equally very low in dietary fiber.

You can visit our “Pineapple vs. Orange” and “Orange juice vs. Pineapple juice” pages for in-depth comparisons.

Compared to apples, pineapple is slightly higher in net carbs and protein, whereas apple is slightly richer in fats and calories.

You can find more information about their differences on our “Apple vs. Pineapple” page.

Compared to bananas, pineapple is richer in vitamin C and manganese, while bananas are a better source of vitamin B6 and potassium.

More information can be found on our “Bananas vs. Pineapples” page.

Important nutritional characteristics for Pineapple

Pineapple
Glycemic index ⓘ Source:
Check out our Glycemic index chart page for the full list.
66 (medium)
Glycemic load 13 (medium)
Calories ⓘ Calories per 100-gram serving 50
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 11.72 grams
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs) 1 cup, chunks (165 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. -2.2 (alkaline)
Oxalates ⓘ https://www.researchgate.net/publication/259133562 5mg
TOP 13% Vitamin C ⓘHigher in Vitamin C content than 87% of foods
TOP 33% Manganese ⓘHigher in Manganese content than 67% of foods
TOP 40% Sugar ⓘHigher in Sugar content than 60% of foods
TOP 43% Net carbs ⓘHigher in Net carbs content than 57% of foods
TOP 44% Fiber ⓘHigher in Fiber content than 56% of foods

Pineapple calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 50
Calories in 1 cup, chunks 83 165 g
Calories in 1 fruit 453 905 g
66

Pineapple Glycemic load (GL)

13

Mineral chart - relative view

Manganese
0.927 mg
TOP 33%
Copper
0.11 mg
TOP 48%
Calcium
13 mg
TOP 68%
Magnesium
12 mg
TOP 79%
Potassium
109 mg
TOP 80%
Iron
0.29 mg
TOP 85%
Zinc
0.12 mg
TOP 89%
Phosphorus
8 mg
TOP 94%
Selenium
0.1 µg
TOP 96%
Sodium
1 mg
TOP 98%

Vitamin chart - relative view

Vitamin C
47.8 mg
TOP 13%
Vitamin A
58 IU
TOP 48%
Folate
18 µg
TOP 50%
Vitamin B1
0.079 mg
TOP 57%
Vitamin B6
0.112 mg
TOP 62%
Vitamin B3
0.5 mg
TOP 78%
Vitamin K
0.7 µg
TOP 79%
Vitamin B5
0.213 mg
TOP 80%
Vitamin B2
0.032 mg
TOP 86%
Choline
5.5 mg
TOP 91%
Vitamin E
0.02 mg
TOP 93%
Vitamin B12
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%

All nutrients for Pineapple per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 50kcal 3% 87% 1.1 times more than OrangeOrange
Protein 0.54g 1% 90% 5.2 times less than BroccoliBroccoli
Fats 0.12g 0% 91% 277.6 times less than Cheddar CheeseCheddar Cheese
Vitamin C 47.8mg 53% 13% 1.1 times less than LemonLemon
Net carbs 11.72g N/A 43% 4.6 times less than ChocolateChocolate
Carbs 13.12g 4% 44% 2.1 times less than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Iron 0.29mg 4% 85% 9 times less than Beef broiledBeef broiled
Calcium 13mg 1% 68% 9.6 times less than MilkMilk
Potassium 109mg 3% 80% 1.3 times less than CucumberCucumber
Magnesium 12mg 3% 79% 11.7 times less than AlmondAlmond
Sugar 9.85g N/A 40% 1.1 times more than Coca-ColaCoca-Cola
Fiber 1.4g 6% 44% 1.7 times less than OrangeOrange
Copper 0.11mg 12% 48% 1.3 times less than ShiitakeShiitake
Zinc 0.12mg 1% 89% 52.6 times less than Beef broiledBeef broiled
Starch 0g 0% 100% N/APotato
Phosphorus 8mg 1% 94% 22.8 times less than Chicken meatChicken meat
Sodium 1mg 0% 98% 490 times less than White BreadWhite Bread
Vitamin A 58IU 1% 48% 288 times less than CarrotCarrot
Vitamin A RAE 3µg 0% 62%
Vitamin E 0.02mg 0% 93% 73 times less than KiwifruitKiwifruit
Selenium 0.1µg 0% 96%
Manganese 0.93mg 40% 33%
Vitamin B1 0.08mg 7% 57% 3.4 times less than Pea rawPea raw
Vitamin B2 0.03mg 2% 86% 4.1 times less than AvocadoAvocado
Vitamin B3 0.5mg 3% 78% 19.1 times less than Turkey meatTurkey meat
Vitamin B5 0.21mg 4% 80% 5.3 times less than Sunflower seedSunflower seed
Vitamin B6 0.11mg 9% 62% 1.1 times less than OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 0.7µg 1% 79% 145.1 times less than BroccoliBroccoli
Trans Fat 0g N/A 100% N/AMargarine
Folate 18µg 5% 50% 3.4 times less than Brussels sproutBrussels sprout
Saturated Fat 0.01g 0% 94% 655 times less than Beef broiledBeef broiled
Choline 5.5mg 1% 91%
Monounsaturated Fat 0.01g N/A 91% 753.8 times less than AvocadoAvocado
Polyunsaturated fat 0.04g N/A 91% 1179.4 times less than WalnutWalnut
Tryptophan 0.01mg 0% 97% 61 times less than Chicken meatChicken meat
Threonine 0.02mg 0% 97% 37.9 times less than Beef broiledBeef broiled
Isoleucine 0.02mg 0% 97% 48.1 times less than Salmon rawSalmon raw
Leucine 0.02mg 0% 97% 101.3 times less than Tuna BluefinTuna Bluefin
Lysine 0.03mg 0% 97% 17.4 times less than TofuTofu
Methionine 0.01mg 0% 95% 8 times less than QuinoaQuinoa
Phenylalanine 0.02mg 0% 97% 31.8 times less than EggEgg
Valine 0.02mg 0% 97% 84.5 times less than Soybean rawSoybean raw
Histidine 0.01mg 0% 97% 74.9 times less than Turkey meatTurkey meat
Fructose 2.12g 3% 83% 2.8 times less than AppleApple
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - DPA 0g N/A 100% N/ASalmon

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 50
% Daily Value*
0%
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
0%
Sodium 1mg
4%
Total Carbohydrate 13g
4%
Dietary Fiber 1g
Total Sugars g
Includes ? g Added Sugars
Protein 1g
Vitamin D 0mcg 0%

Calcium 13mg 1%

Iron 0mg 0%

Potassium 109mg 3%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Pineapple nutrition infographic

Pineapple nutrition infographic
Infographic link

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/169124/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.