Pineapple juice, 100%
Common food
Photo: Wikipedia
This is the vibrant, golden nectar of pure pineapple, offering a sweet-tart explosion of tropical flavor with a smooth, slightly frothy texture. Nutritionally, it's a powerhouse of quick energy from natural sugars and a standout source of the enzyme bromelain, which is known for its unique digestive properties.
Calorie split: 3% protein · 95% carbs · 2% fat
↓ Full nutrition💚 Why it's loved
People adore it for its intensely refreshing, sunny flavor that instantly evokes tropical vacations and summer. Its versatility makes it a beloved base for cocktails, smoothies, marinades, and a classic standalone drink.
⚠️ Watch-outs & how to enjoy it better
Its high natural sugar content can cause rapid blood-sugar spikes, especially when consumed in large quantities without other foods. To mitigate this, pair it with a source of protein or healthy fat (like nuts or yogurt) and practice portion control. The enzyme bromelain can also cause mouth or throat irritation in some individuals.
Key benefits
- Excellent source of immune-supporting Vitamin C
- Contains bromelain, an enzyme that aids protein digestion
- Provides quick, natural energy from fruit sugars
- Hydrating with a high water content
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Pineapple plants take about two to three years to produce a single fruit, and a pineapple is not a single fruit but a cluster of hundreds of individual fruitlets fused together around a central core.
Full nutrition (USDA data · scales with serving)
| Water | 86.4 g |
| Energy | 53.0 kcal |
| Protein | 0.36 g |
| Total lipid (fat) | 0.12 g |
| Carbohydrate, by difference | 12.9 g |
| Fiber, total dietary | 0.20 g |
| Total Sugars | 10.0 g |
| Calcium, Ca | 13.0 mg |
| Iron, Fe | 0.31 mg |
| Magnesium, Mg | 12.0 mg |
| Phosphorus, P | 8.0 mg |
| Potassium, K | 130 mg |
| Sodium, Na | 2.0 mg |
| Zinc, Zn | 0.11 mg |
| Copper, Cu | 0.07 mg |
| Selenium, Se | 0.10 ug |
| Vitamin C, total ascorbic acid | 43.8 mg |
| Thiamin | 0.06 mg |
| Riboflavin | 0.02 mg |
| Niacin | 0.20 mg |
| Vitamin B-6 | 0.10 mg |
| Folate, total | 18.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 18.0 ug |
| Folate, DFE | 18.0 ug |
| Choline, total | 3.3 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 3.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.02 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 | 0.02 g |
| PUFA 18:3 | 0.02 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 Pineapple, canned, juice pack, solids and liquids — USDA does not publish this profile for Pineapple juice.
| 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
Is 100% pineapple juice as healthy as eating whole pineapple?
While it retains vitamins and bromelain, juicing removes most of the dietary fiber found in the fruit. This means it lacks the fullness and slower sugar absorption that whole pineapple provides.
Why does pineapple juice sometimes make my mouth feel sore?
This is due to bromelain, a proteolytic enzyme that breaks down proteins. It can temporarily irritate the soft tissues of your mouth and tongue, a sensation that usually subsides quickly.
Can I use pineapple juice as a meat tenderizer?
Yes, its bromelain content makes it effective at tenderizing tough cuts of meat. However, don't marinate for too long (over 30 minutes), as the enzyme can turn the outer layer of the meat mushy.
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 0.53 kcal/g · 3% calories from protein · 0.2 g fiber · 10.0 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.