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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 April 03, 2022
Education: General Medicine at YSMU
Pineapple

Summary

Pineapple is over 85% water with relatively higher carbs (both net carbs and dietary fiber), with very little protein and fats.

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

Pineapple is a great source of phytochemicals and enzymes that show various beneficial effects on health.

Introduction

Pineapple is a tropical fruit otherwise known as ananas. 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).

Macronutrients chart

14% 86%
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.

Calories

Pineapple is low in calories.

A 100g 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.

Protein

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

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

Pineapple is relatively richer in 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%

Carbohydrates

The predominant macronutrients in pineapple are carbs.

A 100g of pineapples contains 13.12g of carbs, whereas one serving of pineapples 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.

Sugars 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

5.99% 1.73% 2.12%
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.

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

9.85% 1.4% 1.87%
Sugar: 9.85 g
Fiber: 1.4 g
Other: 1.87 g

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 fat need.

Fat type information

0.009% 0.013% 0.04%
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.

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

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

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

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 1% 0% 160% 20% 8% 10% 13% 26% 14% 0% 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%
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 need. Other than that, pineapple is not rich in any other mineral.

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 4% 11% 9% 4% 10% 1% 4% 37% 121% 1% 3%
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%
Choline: 5.5 mg of 550 mg 1%

Fluoride

Pineapple juice and canned pineapple contain a mineral called fluoride too. Fluoride content in these pineapple products exceeds the recommended amount for all ages and sexes but not too 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 (6).

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 to consume 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, anti-oxidant, anti-mutagenic, 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 has various health-promoting activities, such as anti-cancer, anti-inflammatory, anti-thrombotic, anti-edematous activity, and its ability to induce apoptotic cell death. Bromelain is also associated with analgesic or pain-relieving effects (10, 11)

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 orange, 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 apple, 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.

References

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/168194/nutrients
  2. https://fdc.nal.usda.gov/fdc-app.html#/food-details/169126/nutrients
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3614039/
  4. Total, insoluble and soluble dietary fiber contents of Indian fruits
  5. https://www.ars.usda.gov/arsuserfiles/80400525/articles/jfca15_715-723.pdf
  6. https://ods.od.nih.gov/factsheets/Fluoride-Consumer/
  7. Salt | cdc.gov
  8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7824113/
  9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5465813/
  10. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3529416/
  11. https://pubmed.ncbi.nlm.nih.gov/26518672/
  12. https://www.nature.com/articles/s41387-020-00145-w.pdf
  13. https://academic.oup.com/ajcn/article/76/1/5/4689459
  14. pH values of foods and food products
Article author photo Arpi Gasparyan
Education: General Medicine at YSMU
Last updated: April 03, 2022

Important nutritional characteristics for Pineapple

Pineapple
66 (medium)
Insulin index ⓘ
N/A
Calories
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)
87% Vitamin C
67% Manganese
60% Sugar
57% Net carbs
56% Fiber
Explanation: The given food contains more Vitamin C than 87% of foods. Note that this food itself is richer in Vitamin C than it is in any other nutrient. Similarly, it is relatively rich in Manganese, Sugar, Net carbs, and Fiber.
66

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%
Choline
5.5 mg
TOP 91%
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%
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 DV% In TOP % of foods Value Comparison
Net carbs N/A 43% 11.72g 4.6 times less than Chocolate Chocolate
Protein 1% 90% 0.54g 5.2 times less than Broccoli Broccoli
Fats 0% 91% 0.12g 277.6 times less than Cheese Cheese
Carbs 4% 44% 13.12g 2.1 times less than Rice Rice
Calories 3% 87% 50kcal 1.1 times more than Orange Orange
Starch 0% 100% 0g N/A Potato
Fructose 3% 83% 2.12g 2.8 times less than Apple Apple
Sugar N/A 40% 9.85g 1.1 times more than Coca-Cola Coca-Cola
Fiber 6% 44% 1.4g 1.7 times less than Orange Orange
Calcium 1% 68% 13mg 9.6 times less than Milk Milk
Iron 4% 85% 0.29mg 9 times less than Beef Beef
Magnesium 3% 79% 12mg 11.7 times less than Almond Almond
Phosphorus 1% 94% 8mg 22.8 times less than Chicken meat Chicken meat
Potassium 3% 80% 109mg 1.3 times less than Cucumber Cucumber
Sodium 0% 98% 1mg 490 times less than White Bread White Bread
Zinc 1% 89% 0.12mg 52.6 times less than Beef Beef
Copper 12% 48% 0.11mg 1.3 times less than Shiitake Shiitake
Vitamin A 1% 48% 58IU 288 times less than Carrot Carrot
Vitamin E 0% 93% 0.02mg 73 times less than Kiwifruit Kiwifruit
Vitamin D 0% 100% 0µg N/A Egg
Vitamin C 53% 13% 47.8mg 1.1 times less than Lemon Lemon
Vitamin B1 7% 57% 0.08mg 3.4 times less than Pea Pea
Vitamin B2 2% 86% 0.03mg 4.1 times less than Avocado Avocado
Vitamin B3 3% 78% 0.5mg 19.1 times less than Turkey meat Turkey meat
Vitamin B5 4% 80% 0.21mg 5.3 times less than Sunflower seed Sunflower seed
Vitamin B6 9% 62% 0.11mg 1.1 times less than Oat Oat
Folate 5% 50% 18µg 3.4 times less than Brussels sprout Brussels sprout
Vitamin B12 0% 100% 0µg N/A Pork
Vitamin K 1% 79% 0.7µg 145.1 times less than Broccoli Broccoli
Tryptophan 0% 97% 0.01mg 61 times less than Chicken meat Chicken meat
Threonine 0% 97% 0.02mg 37.9 times less than Beef Beef
Isoleucine 0% 97% 0.02mg 48.1 times less than Salmon Salmon
Leucine 0% 97% 0.02mg 101.3 times less than Tuna Tuna
Lysine 0% 97% 0.03mg 17.4 times less than Tofu Tofu
Methionine 0% 95% 0.01mg 8 times less than Quinoa Quinoa
Phenylalanine 0% 97% 0.02mg 31.8 times less than Egg Egg
Valine 0% 97% 0.02mg 84.5 times less than Soybean Soybean
Histidine 0% 97% 0.01mg 74.9 times less than Turkey meat Turkey meat
Cholesterol 0% 100% 0mg N/A Egg
Trans Fat N/A 100% 0g N/A Margarine
Saturated Fat 0% 94% 0.01g 655 times less than Beef Beef
Monounsaturated Fat N/A 91% 0.01g 753.8 times less than Avocado Avocado
Polyunsaturated fat N/A 91% 0.04g 1179.4 times less than Walnut Walnut

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

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. 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.