Pineapple, canned, water pack, solids and liquids
Whole food · Fruits and Fruit Juices
Photo: Wikipedia
This is pineapple that has been peeled, cored, sliced or chunked, and preserved in its own juice or water, offering a sweet-tart, sunny flavor with a tender, juicy texture. Nutritionally, it's a light, low-calorie source of vitamin C and manganese, with its natural sugars providing a quick energy boost. The water pack means it avoids the extra syrup, keeping the calorie count at a modest 32 kcal per 100g.
Calorie split: 5% protein · 93% carbs · 2% fat
↓ Full nutrition💚 Why it's loved
People love it for its instant tropical sweetness and convenience, offering a ready-to-eat taste of summer any time of year. Its bright flavor is incredibly versatile, equally at home in savory dishes, desserts, or simply as a refreshing snack.
⚠️ Watch-outs & how to enjoy it better
The natural sugars can cause a blood-sugar spike if eaten alone in large quantities, and some may experience mouth or throat irritation from the bromelain enzyme. To counteract this, pair it with a source of protein or healthy fat (like yogurt or nuts) to slow sugar absorption, and stick to a reasonable portion if you're sensitive to bromelain.
Key benefits
- Excellent source of vitamin C for immune support
- Provides manganese for bone health and metabolism
- Contains bromelain, an enzyme that aids protein digestion
- Low in fat and a good source of dietary fiber
- Hydrating due to high water content in the pack
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The name 'pineapple' was first used in English in 1664 because the fruit's rough, spiky exterior resembled a pine cone.
Full nutrition (USDA data · scales with serving)
| Water | 90.8 g |
| Energy | 32.0 kcal |
| Energy | 134 kj |
| Protein | 0.43 g |
| Total lipid (fat) | 0.09 g |
| Ash | 0.35 g |
| Carbohydrate, by difference | 8.3 g |
| Fiber, total dietary | 0.80 g |
| Total Sugars | 7.5 g |
| Calcium, Ca | 15.0 mg |
| Iron, Fe | 0.40 mg |
| Magnesium, Mg | 18.0 mg |
| Phosphorus, P | 4.0 mg |
| Potassium, K | 127 mg |
| Sodium, Na | 1.0 mg |
| Zinc, Zn | 0.12 mg |
| Copper, Cu | 0.10 mg |
| Manganese, Mn | 1.1 mg |
| Selenium, Se | 0.40 ug |
| Vitamin C, total ascorbic acid | 7.7 mg |
| Thiamin | 0.09 mg |
| Riboflavin | 0.03 mg |
| Niacin | 0.30 mg |
| Pantothenic acid | 0.10 mg |
| Vitamin B-6 | 0.07 mg |
| Folate, total | 5.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 5.0 ug |
| Folate, DFE | 5.0 ug |
| Choline, total | 3.8 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 | 23.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 38.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.01 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| 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 | 0.00 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 | 0.03 g |
| PUFA 18:2 | 0.02 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 |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.01 g |
| Threonine | 0.01 g |
| Isoleucine | 0.01 g |
| Leucine | 0.02 g |
| Lysine | 0.02 g |
| Methionine | 0.01 g |
| Cystine | 0.00 g |
| Phenylalanine | 0.01 g |
| Tyrosine | 0.01 g |
| Valine | 0.01 g |
| Arginine | 0.01 g |
| Histidine | 0.01 g |
| Alanine | 0.02 g |
| Aspartic acid | 0.10 g |
| Glutamic acid | 0.05 g |
| Glycine | 0.02 g |
| Proline | 0.01 g |
| Serine | 0.02 g |
FAQ
What's the difference between water pack and juice pack?
Water pack means the pineapple is canned in plain water or a light pineapple-flavored water, resulting in less sugar and fewer calories. Juice pack means it's canned in its own fruit juice, which is slightly higher in natural sugars and calories.
Is canned pineapple as healthy as fresh?
Canned pineapple retains most of its vitamins and minerals, especially vitamin C and manganese. However, fresh pineapple has higher levels of certain heat-sensitive nutrients and the active bromelain enzyme, which is largely deactivated during the canning process.
Can I use the liquid from the can?
Absolutely! The liquid from a water-packed can is essentially light pineapple-flavored water. It's great for adding a subtle tropical note to smoothies, cocktails, marinades, or even for poaching 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 0.32 kcal/g · 5% calories from protein · 0.8 g fiber · 7.5 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: 0.01 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.