Pineapple, raw
Whole food · Fruits and Fruit Juices
Photo: Wikipedia
Raw pineapple is a tropical fruit with a vibrant golden color, a juicy, fibrous texture, and a bold sweet-tart flavor that's both refreshing and tangy. Nutritionally, it's a low-calorie source of carbs and dietary fiber, with a standout contribution of manganese and vitamin C per serving.
💚 Why it's loved
People adore pineapple for its explosive tropical sweetness balanced by a sharp, acidic zing that makes it incredibly refreshing. Its versatility shines in everything from savory stir-fries and grilled skewers to desserts and cocktails, making it a beloved ingredient across global cuisines.
⚠️ Watch-outs & how to enjoy it better
Pineapple's high natural sugar content can cause blood-sugar spikes if eaten in large quantities, and its acidity may irritate sensitive mouths or exacerbate acid reflux. To counteract this, pair it with protein or healthy fats (like nuts or yogurt) to slow sugar absorption, practice portion control, and avoid eating it on a very empty stomach.
Key benefits
- Excellent source of immune-supporting vitamin C
- Provides manganese for bone health and metabolism
- Contains bromelain, an enzyme that aids protein digestion
- High in dietary fiber for digestive regularity
- Naturally low in fat and calories
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
A pineapple plant can take up to three years to grow a single fruit, and the 'eyes' on its skin are actually individual berries that have fused together around a central core.
Full nutrition (scales with serving)
| Water | 85.0 g |
| Energy (Atwater General Factors) | 60.1 kcal |
| Energy (Atwater Specific Factors) | 54.0 kcal |
| Nitrogen | 0.07 g |
| Protein | 0.46 g |
| Total lipid (fat) | 0.21 g |
| Ash | 0.25 g |
| Carbohydrate, by difference | 14.1 g |
| Fiber, total dietary | 0.93 g |
| Sugars, Total | 11.4 g |
| Sucrose | 3.5 g |
| Glucose | 3.9 g |
| Fructose | 4.1 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Citric acid | 685 mg |
| Malic acid | 265 mg |
| Oxalic acid | 0.00 mg |
| Pyruvic acid | 0.00 mg |
| Quinic acid | 0.00 mg |
| Calcium, Ca | 12.5 mg |
| Iron, Fe | 0.05 mg |
| Magnesium, Mg | 13.4 mg |
| Phosphorus, P | 5.4 mg |
| Potassium, K | 137 mg |
| Sodium, Na | 0.00 mg |
| Zinc, Zn | 0.11 mg |
| Copper, Cu | 0.10 mg |
| Manganese, Mn | 0.87 mg |
| Molybdenum, Mo | 0.00 ug |
| Vitamin C, total ascorbic acid | 58.6 mg |
| Thiamin | 0.06 mg |
| Niacin | 0.23 mg |
| Vitamin B-6 | 0.11 mg |
FAQ
How can I tell if a pineapple is ripe?
Look for a golden-yellow color starting from the base, a sweet aroma at the stem end, and leaves that pull out easily with a gentle tug. Avoid ones with a fermented smell or soft, bruised spots.
Why does fresh pineapple sometimes make my mouth feel tingly or sore?
This is due to bromelain, a proteolytic enzyme that breaks down proteins, including those on the surface of your mouth and tongue. The sensation is harmless and typically fades quickly; cooking the pineapple deactivates the enzyme.
Is canned pineapple as healthy as fresh?
Canned pineapple retains most vitamins and minerals but is often packed in sugary syrup, which increases calories and sugar. Choose '100% juice' or 'no sugar added' varieties, and note that the canning process deactivates the bromelain enzyme.