Pineapple Nutrition Facts and Health Benefits

Pineapple is a nutritious and delicious fruit with many unique health benefits. Despite its signature sweetness, pineapple can be included in any healthy eating plan. The fruit is low in fat and sodium with abundant health-promoting vitamins and minerals.

Pineapple Nutrition Facts

One cup of pineapple chunks (165g) provides 82 calories, 0.9g of protein, 22g of carbohydrates, and 0.2g of fat. Pineapple is an excellent source of vitamin C. The following pineapple nutrition information is provided by the USDA.

Carbs

As with the majority of fruits, pineapple calories come primarily from carbohydrates. One cup of fresh pineapple chunks contains 22 grams of carbohydrates. Of these, 16g are in the form of sugar (fructose) and 2g from fiber.

Pineapple is considered to be a medium glycemic index (GI) fruit with a glycemic load lower than overripe bananas and watermelon, but higher than low GI fruits like berries, apples, or pears.

Fats

Pineapple is low in fat, with less than half a gram per 1-cup serving.

Protein

Pineapple is not a significant source of protein. It contains less than 1 gram per serving.

Vitamins and Minerals

Pineapples are an excellent source of vitamin C, with one cup of the fruit filled with a full day's worth. In addition, one serving of pineapple has 181 micrograms of copper. Given that the adequate intake (AI) for copper is 900 micrograms per day, eating pineapple is a great way to reach the recommendation for this essential mineral.

Pineapple Calories

There are 82.5 calories in one cup of pineapple chunks. Almost all of these calories come from carbohydrates.

Pineapple Benefits for Your Health

Pineapples offer several short- and long-term health benefits, mainly due to their vitamins, minerals, and antioxidants.

May Reduce Inflammation

Pineapple contains the anti-inflammatory substance bromelain. This enzyme may be helpful when combined with other medications to treat acute sinusitis. It is also sold in supplement form for arthritis, muscle strains, sprains, and other injuries. It is even used as an anti-inflammatory agent in dental surgery and burn treatment in Europe, but not yet in the United States.

May Help Reduce Abdominal Obesity

Eating enough fruits and vegetables is a well-established practice for maintaining a healthy weight. Beyond just the weight on the scale, abdominal obesity, or visceral fat, is of particular concern due to its association with heart disease and metabolic syndrome.

Data from the Netherlands Epidemiology of Obesity study show a clear connection between consuming adequate fruits and vegetables and maintaining an optimal visceral fat level. Furthermore, sweet snacks contribute to abdominal obesity. Pineapple's sweet taste and beneficial nutritional profile make it a perfect replacement for processed sweets.

Aids in Skin Repair

Pineapple's high vitamin C content assists the body in forming collagen. Collagen is a vital contributor to wound healing. Getting enough vitamin C through natural sources like pineapple helps the body repair skin injuries quickly.

Promotes a Healthy Gut

Bromelain is often sold as a digestive enzyme aimed at assisting stomach acid in breaking down food. Although this effect isn't yet fully backed by strong scientific evidence, pineapple can still play a role in promoting healthy digestion a bit further down the digestive tract.

Polyphenols from plant-based foods including pineapple encourage the proliferation of a diverse gut microbiome. A healthy gut offers a range of immune system benefits and is associated with chronic disease prevention.

Fights Against Cancer Cells

Bromelain has also been studied for its effect on stomach and colon cancer. Studies show bromelain encourages apoptosis, a mechanism of programmed cell death that the body uses as a natural defense against abnormal cells.

Bromelain has also been shown to inhibit cell growth in gastric cancer and colon cancer. Although it's too early to conclude bromelain's full viability for cancer treatment, the preliminary research is promising. Given the beneficial polyphenols and antioxidants present in all fruits and vegetables, including pineapple in your diet is a proactive way to eat for cancer prevention.

Pineapple Allergies

If you are allergic to a variety of fruit, you may also experience a reaction when consuming pineapple. Cross-reactivity in fruit allergies is possible, according to medical experts. If you experience symptoms of food allergy, such as hives, swelling, or difficulty breathing, see a healthcare professional for diagnosis.

Adverse Effects

The bromelain in pineapple may not be safe for people taking certain medications. You should speak to your healthcare provider before consuming pineapple if you are on a blood thinner (such as Warfarin) or some sedatives. Some inconclusive data also suggests avoiding pineapple (bromelain) if you take amoxicillin or a tetracycline antibiotic.

Varieties of Pineapple

There are four main varieties of pineapples, with even more variation within each class. They are Abacaxi, Smooth Cayenne, Red Spanish, and Queen. Most pineapples sold in the United States are a hybrid cultivar called MD-2. These are sweet, have a long shelf life, and are low acid.

When Pineapples Taste Best

Fresh pineapples are imported from warm climates and in season during the spring, fall, and winter. Frozen and fresh pineapple are naturally sweet and free of added sugars. Frozen pineapple is perfect any time of year.

Some brands of canned pineapple can be high in sugar, especially if the fruit is canned or jarred in syrup. Check the ingredients list to see if sugar is added to the brand that you buy. If so, drain the liquid and rinse the fruit to reduce excess sugar. Better yet, opt for pineapple canned or jarred in water or its juice. The same goes for fruit cups marketed for kids.

Storage and Food Safety

Pineapples spoil easily. It is important to use fruit shortly after buying and be careful in your selection process. Choose fruit that is heavy for its size. It should have a strong, sweet aroma and a rich color. Avoid pineapple that smells fermented or sour. Skip fruit that has dried leaves, bruises, darkened areas, or soft spots.

Always wash fresh fruit before cutting. Store in the refrigerator once it's been cut and consume within three to five days.

How to Prepare Pineapple

Pineapples can be an intimidating fruit to cut, but it shouldn't be a problem once you get the hang of it. You can also purchase it presliced fresh or frozen.

1. Slice off the leaves and stem.
2. Stand the fruit upright and cut off the peel in vertical strips.
3. Cut the fruit away from the woody core—typically done in quarters.
4. Cut the flesh of the fruit as desired.

Fresh pineapples make an excellent addition to salads. You can add cut pineapple to yogurt, cottage cheese, or ricotta, or use it in a smoothie. Smoothies are a great way to use frozen pineapple. Pineapples can also be baked, grilled, or incorporated into various soups and stews.