Pineapple, raw
Common food
Photo: Wikipedia
Raw pineapple is a tropical fruit with a vibrant golden-yellow flesh, known for its juicy, fibrous texture and a distinctive sweet-tart flavor profile. Nutritionally, it's a standout source of the enzyme bromelain and provides a significant amount of vitamin C and manganese in a low-calorie package. Its natural sugars are balanced by dietary fiber, making it a refreshing and energizing snack.
Calorie split: 3% protein · 94% carbs · 3% fat
↓ Full nutrition💚 Why it's loved
People love pineapple for its explosive, tropical sweetness that instantly evokes summer and sunshine. Its incredible versatility shines in both sweet and savory dishes, from grilling to salads, making it a beloved ingredient across many global cuisines.
⚠️ Watch-outs & how to enjoy it better
The bromelain enzyme can cause a tingling or soreness in the mouth and throat for some people, and its high natural sugar content can cause blood sugar spikes if eaten in large quantities. To counteract this, enjoy it in controlled portions (like a cup) and pair it with a source of protein or fat, such as yogurt or nuts, to slow sugar absorption. For mouth irritation, a quick rinse with water or choosing canned pineapple (where heat deactivates bromelain) can help.
Key benefits
- Excellent source of immune-supporting vitamin C
- Contains bromelain, a unique enzyme that aids protein digestion
- Provides manganese for bone health and metabolism
- High water content promotes hydration
- Offers dietary fiber for digestive regularity
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
A single pineapple plant can take up to three years to produce just one fruit, and the fruit itself is actually a fusion of 100 to 200 individual flowers that have fused together around a central core.
Full nutrition (USDA data · scales with serving)
| Water | 85.0 g |
| Energy | 60.0 kcal |
| Protein | 0.46 g |
| Total lipid (fat) | 0.21 g |
| Carbohydrate, by difference | 14.1 g |
| Fiber, total dietary | 0.90 g |
| Total Sugars | 11.4 g |
| Calcium, Ca | 12.0 mg |
| Iron, Fe | 0.05 mg |
| Magnesium, Mg | 13.0 mg |
| Phosphorus, P | 5.0 mg |
| Potassium, K | 137 mg |
| Sodium, Na | 0.00 mg |
| Zinc, Zn | 0.11 mg |
| Copper, Cu | 0.10 mg |
| Selenium, Se | 0.10 ug |
| Vitamin C, total ascorbic acid | 58.6 mg |
| Thiamin | 0.06 mg |
| Riboflavin | 0.03 mg |
| Niacin | 0.23 mg |
| Vitamin B-6 | 0.11 mg |
| Folate, total | 18.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 18.0 ug |
| Folate, DFE | 18.0 ug |
| Choline, total | 5.5 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 3.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 35.0 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) | 0.70 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 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
Why does fresh pineapple sometimes make my mouth feel sore or tingly?
This is due to bromelain, a proteolytic enzyme in fresh pineapple that breaks down proteins, including those on the surface of your tongue and cheeks. Canning or cooking the pineapple deactivates the enzyme, eliminating this effect.
Is pineapple high in sugar?
While it contains natural sugars (about 11.4g per 100g), it's also high in water and fiber, which helps moderate blood sugar response. However, portion control is advised for those monitoring sugar intake.
How do I choose and store a ripe pineapple?
Look for a golden-yellow color at the base, a sweet aroma at the stem, and leaves that pull out easily with a gentle tug. Store it at room temperature for 1-2 days or in the refrigerator for up to 5 days once ripe.
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 0.60 kcal/g · 3% calories from protein · 0.9 g fiber · 11.4 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: 0.00 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.