Pineapple, canned, juice pack
Common food
Photo: Wikipedia
This is sweet, tender pineapple preserved in its own juice, offering a bright, tropical flavor without the heavy syrup. The texture is soft yet retains a pleasant, fibrous bite, and the juice pack keeps the fruit moist and ready to eat. It's a light, low-fat source of quick energy and natural sugars.
Calorie split: 3% protein · 95% carbs · 2% fat
↓ Full nutrition💚 Why it's loved
People love it for its vibrant, sweet-tart flavor that instantly evokes a tropical feeling and its incredible convenience—ready to eat straight from the can for a healthy snack, dessert, or recipe addition.
⚠️ Watch-outs & how to enjoy it better
The high natural sugar content can cause a rapid blood-sugar spike, making portion control important for those managing diabetes. The juice packing liquid is often high in fructose, so draining it reduces sugar intake. To balance it, pair a serving with a source of protein or healthy fat, like a handful of nuts or a dollop of Greek yogurt.
Key benefits
- Provides a quick source of natural energy from carbohydrates.
- Contains bromelain, an enzyme that can aid in protein digestion.
- Good source of vitamin C, an antioxidant that supports immune function.
- Offers dietary fiber to support digestive health.
- Low in fat and sodium.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
A single pineapple plant can produce multiple fruits over several years, but each plant only fruits once before it dies.
Full nutrition (USDA data · scales with serving)
| Water | 86.8 g |
| Energy | 48.0 kcal |
| Protein | 0.44 g |
| Total lipid (fat) | 0.12 g |
| Carbohydrate, by difference | 12.2 g |
| Fiber, total dietary | 0.80 g |
| Total Sugars | 11.3 g |
| Calcium, Ca | 16.0 mg |
| Iron, Fe | 0.46 mg |
| Magnesium, Mg | 18.0 mg |
| Phosphorus, P | 7.0 mg |
| Potassium, K | 166 mg |
| Sodium, Na | 4.0 mg |
| Zinc, Zn | 0.12 mg |
| Copper, Cu | 0.10 mg |
| Selenium, Se | 0.40 ug |
| Vitamin C, total ascorbic acid | 7.0 mg |
| Thiamin | 0.08 mg |
| Riboflavin | 0.03 mg |
| Niacin | 0.28 mg |
| Vitamin B-6 | 0.08 mg |
| Folate, total | 5.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 5.0 ug |
| Folate, DFE | 5.0 ug |
| Choline, total | 4.1 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 2.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 20.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 7.0 ug |
| Vitamin E (alpha-tocopherol) | 0.01 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.30 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.01 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.01 g |
| SFA 18:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.01 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.01 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.04 g |
| PUFA 18:2 | 0.03 g |
| PUFA 18:3 | 0.01 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Cake, pineapple upside-down, prepared from recipe — USDA does not publish this profile for Pineapple.
| Tryptophan | 0.04 g |
| Threonine | 0.12 g |
| Isoleucine | 0.15 g |
| Leucine | 0.26 g |
| Lysine | 0.14 g |
| Methionine | 0.07 g |
| Cystine | 0.07 g |
| Phenylalanine | 0.17 g |
| Tyrosine | 0.12 g |
| Valine | 0.17 g |
| Arginine | 0.15 g |
| Histidine | 0.08 g |
| Alanine | 0.13 g |
| Aspartic acid | 0.22 g |
| Glutamic acid | 0.95 g |
| Glycine | 0.11 g |
| Proline | 0.34 g |
| Serine | 0.19 g |
FAQ
Is canned pineapple as healthy as fresh?
It retains most of its vitamins and minerals, especially vitamin C. The main difference is the higher sugar content from the packing juice and a slightly softer texture. For a lower-sugar option, choose 'in water' or 'in 100% juice' varieties.
Why is the juice from the can sometimes cloudy?
The cloudiness is natural and comes from fine pineapple pulp and bromelain enzyme suspended in the juice. It's perfectly safe to drink and contains nutrients.
Can I use the canning juice in recipes?
Absolutely! It's a flavorful, sweet liquid perfect for making smoothies, cocktails, salad dressings, or as a poaching liquid for other fruits.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.48 kcal/g · 4% calories from protein · 0.8 g fiber · 11.3 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.02 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.