Pineapple, raw, all varieties
Whole food · Fruits and Fruit Juices
Photo: Wikipedia
A tropical gem with a vibrant golden hue, pineapple offers a juicy, fibrous crunch with a perfect balance of sweet and tart. Its standout nutritional feature is a potent dose of the enzyme bromelain, which aids digestion, alongside being a great source of vitamin C and manganese.
💚 Why it's loved
People adore pineapple for its explosive, tropical sweetness that instantly brightens both sweet and savory dishes. Its unique ability to tenderize meat and its iconic role in celebrations like luaus make it a beloved cultural staple.
⚠️ Watch-outs & how to enjoy it better
Its high natural sugar content can cause blood-sugar spikes, and the bromelain enzyme can cause mouth irritation or allergic reactions in some. To counteract, pair it with protein or fat (like in a yogurt parfait or with grilled chicken) and practice portion control.
Key benefits
- Rich in immune-supporting vitamin C
- Contains bromelain, a unique digestive enzyme
- Good source of manganese for bone health
- Provides dietary fiber for gut health
- Low in fat and calories
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
A pineapple is not a single fruit but a coalescence of 100-200 individual fruitlets fused around a central core.
Full nutrition (scales with serving)
| Water | 86.0 g |
| Energy | 50.0 kcal |
| Energy | 209 kj |
| Protein | 0.54 g |
| Total lipid (fat) | 0.12 g |
| Ash | 0.22 g |
| Carbohydrate, by difference | 13.1 g |
| Fiber, total dietary | 1.4 g |
| Total Sugars | 9.8 g |
| Sucrose | 6.0 g |
| Glucose | 1.7 g |
| Fructose | 2.1 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Galactose | 0.00 g |
| Starch | 0.00 g |
| Calcium, Ca | 13.0 mg |
| Iron, Fe | 0.29 mg |
| Magnesium, Mg | 12.0 mg |
| Phosphorus, P | 8.0 mg |
| Potassium, K | 109 mg |
| Sodium, Na | 1.0 mg |
| Zinc, Zn | 0.12 mg |
| Copper, Cu | 0.11 mg |
| Manganese, Mn | 0.93 mg |
| Selenium, Se | 0.10 ug |
| Vitamin C, total ascorbic acid | 47.8 mg |
| Thiamin | 0.08 mg |
| Riboflavin | 0.03 mg |
| Niacin | 0.50 mg |
| Pantothenic acid | 0.21 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 |
| Betaine | 0.10 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 |
| Vitamin A, IU | 58.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.02 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.00 mg |
| Tocopherol, delta | 0.00 mg |
| Tocotrienol, alpha | 0.02 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.70 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| 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 |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
| Phytosterols | 6.0 mg |
| Tryptophan | 0.01 g |
| Threonine | 0.02 g |
| Isoleucine | 0.02 g |
| Leucine | 0.02 g |
| Lysine | 0.03 g |
| Methionine | 0.01 g |
| Cystine | 0.01 g |
| Phenylalanine | 0.02 g |
| Tyrosine | 0.02 g |
| Valine | 0.02 g |
| Arginine | 0.02 g |
| Histidine | 0.01 g |
| Alanine | 0.03 g |
| Aspartic acid | 0.12 g |
| Glutamic acid | 0.08 g |
| Glycine | 0.02 g |
| Proline | 0.02 g |
| Serine | 0.04 g |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
FAQ
Why does pineapple 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. Cooking the pineapple deactivates the enzyme, eliminating the effect.
Is canned pineapple as healthy as fresh?
Canned pineapple retains most vitamins and minerals but is often packed in syrup, significantly increasing sugar content. Look for 'pineapple in juice' or 'no sugar added' versions. Fresh pineapple has higher levels of some heat-sensitive nutrients like vitamin C and active bromelain.
How do I pick a ripe pineapple?
Look for a golden-yellow color from the base up, a sweet aroma at the stem end, and leaves that pull out easily with a gentle tug. Avoid ones with soft spots or a fermented smell.