The nutrition facts about pineapple you should know

Table of Contents

The Pineapple, which is also called Ananas comosus is very rich in lots of nutrients your body needs daily. A whole pineapple fruit of 905g gives you 452kcal of energy, 4.89g of protein, 119g of carbohydrates, 12.7g of dietary fiber, 118mg of calcium, 2.62mg of Iron, 49.8mg of choline and so much more.

The pineapple skin can also be used to make animal skin, vinegar, and alcohol. In this article, we’ll take a look at the pineapple nutrition data you need to be aware of including the possible risks to its consumption.

Nutrition facts for 1 whole fruit of a pineapple.

Nutrition facts for one whole pineapple fruit of 905g.
Nutrient	Amount	Minimum	Maximum
Water	778g	747g	829g
Energy	452Kcal	–	–
Protein	4.89g	2.72g	6.7g
Total lipid(fat)	1.09g	0.453g	1.81g
Ash	1.99g	0.453g	3.35g
Carbohydrate	119g	–	–
Total dietary fiber	12.7g	10.9g	13.6g
Total sugars including NLEA	89.1g	62.4g	103g
Calcium	118mg	54.3mg	172mg
Iron	2.62mg	1.18mg	4.89mg
Magnesium	109mg	81.4mg	217mg
Phosphorus	72.4mg	45.2mg	154mg
Potassium	986mg	733mg	1470mg
Sodium	9.05mg	–	–
Zinc	1.09mg	0.362mg	1.36mg
copper	0.996mg	0.353mg	1.75mg
Manganese	8.39mg	1.12mg	37.7mg

Nutrition facts for one whole fruit of pineapple of 905g Table 1. Source. US Dept. of Agriculture.

Nutrient	Amount	Minimum	Maximum
Selenium	0.905µg	0µg	0.905µg
Vitamin C	433mg	71.5mg	640mg
Thiamine	0.715mg	0.552mg	1.01mg
Riboflavin	0.29mg	0.091mg	0.471mg
Niacin	4.52mg	1.54mg	13.5mg
Pantothenic acid	1.93mg	0.453mg	4.11mg
Vitamin B-6	1.01mg	0.742mg	1.37mg
Total Folate	163µg	72.4µg	326µg
Total Choline	49.8mg	—	–
Betaine	0.905mg	0.905mg	0.905mg
Vitamin A, RAE	27.2µg	9.05µg	36.2µg
Carotene, beta	317µg	154µg	452µg
Vitamin A, IU	525 IU	253 IU	751 IU
Vitamin E (alpha-tocopherol)	0.181mg	0.181mg	0.272mg
Vitamin K (phylloquinone)	6.34µg	1.81µg	10.9µg
Total saturated fatty acids	0.081g	–	–
Total monounsaturated fatty acids	0.118g	–	–
Total polyunsaturated fatty acids	0.362g	–	–

Nutrition facts for one whole fruit of pineapple of 905g Table 2. Source. US Dept. of Agriculture.

As shown in the table above on the pineapple nutrition data for one whole fruit, pineapples are very rich in nutrients such as:

Vitamins: These include vitamins A, C, K, Thiamine, Niacin, Riboflavin, and several others which play very important roles in many physiological processes in the body that keep you healthy and strong.

Carbohydrates: The fruit contains up to 119g of carbs which is a source of energy for your activities of daily living. It has a medium glycemic index so can be eaten by diabetics but in moderation.

Proteins: It’s not a great source of protein. Whole fruit contains about 4.9g which may not be so significant but still adds towards reaching your daily value in some way.

Fats: Just like most other fruits, it has a low-fat content making it ideal for a low-fat diet.

Minerals: Minerals are essential for normal bodily functions and biological processes. The pineapple is a reliable source of these elements such as magnesium, manganese, iron, Zinc, Calcium, etc.

Nutrition facts for pineapple chunks.

Below is the pineapple nutrition data for one-cup, chunks.

Nutrition facts for pineapple chunks of 165g.
Nutrient	Unit	Amount	Minimum	Maximum
Water	g	142	136	151
Energy	Kcal	82.5	–	–
Protein	g	0.891	0.495	1.22
Total lipid(fat)	g	0.198	0.083	0.33
Ash	g	0.363	0.083	0.61
Carbohydrate	g	21.6	–	–
Total dietary fiber	g	2.31	1.98	2.48
Total sugars including NLEA	g	16.3	11.4	18.8
Calcium	mg	21.4	9.9	31.4
Iron	mg	0.478	0.214	0.891
Magnesium	mg	19.8	14.8	39.6
Phosphorus	mg	13.2	8.25	28
Potassium	mg	180	134	267
Sodium	mg	1.65	–	–
Zinc	mg	0.198	0.066	0.247
copper	mg	0.181	0.064	0.318
Manganese	mg	1.53	0.205	6.88

Nutrition facts for pineapple chunks of 165g Table 1. source: The US Dept. of Agriculture.

Selenium	µg	0.165	0	0.165
Vitamin C	mg	78.9	13	117
Thiamine	mg	0.13	0.101	0.185
Riboflavin	mg	0.053	0.017	0.086
Niacin	mg	0.825	0.281	2.46
Pantothenic acid	mg	0.351	0.083	0.749
Vitamin B-6	mg	0.185	0.135	0.249
Total Folate	µg	29.7	13.2	59.4
Total Choline	mg	9.08	—	–
Betaine	mg	0.165	0.165	0.165
Vitamin A, RAE	µg	4.95	1.65	6.6
Carotene, beta	µg	57.8	28	82.5
Vitamin A, IU	IU	95.7	46.2	137
Vitamin E (alpha-tocopherol)	mg	0.033	0.033	0.049
Vitamin K (phylloquinone)	µg	1.16	0.33	1.98
Total saturated fatty acids	g	0.015	–	–
Total monounsaturated fatty acids	g	0.021	–	–
Total polyunsaturated fatty acids	g	0.066	–	–

Nutrition facts pineapple chunks of 165g Table 2. source: The US Dept. of Agriculture.

Nutrition facts for pineapple juice.

Below is the pineapple nutrition data for 1 cup of pineapple juice measuring 250g.

Nutrition facts for 1 cup of pineapple juice, 250g.
Nutrient	Unit	Amount	Minimum	Maximum
Water	g	216	214	218
Energy	Kcal	132	–	–
Protein	g	0.9	0.575	1.02
Total lipid(fat)	g	0.3	0	0.475
Ash	g	0.7	0.65	0.75
Carbohydrate	g	32.2	–	–
Total dietary fiber	g	0.5	–	–
Total sugars including NLEA	g	25	–	–
Calcium	mg	32.5	17.5	60
Iron	mg	0.775	0.425	1.42
Magnesium	mg	30	27.5	37.5
Phosphorus	mg	20	15	22.5
Potassium	mg	325	212	400
Sodium	mg	5	0	12.5
Zinc	mg	0.275	0.225	0.325
copper	mg	0.173	0.07	0.325
Manganese	mg	1.26	–	–

Nutrition facts for 1 cup of pineapple juice, 250g Table 1. Source: The US Dept. of Agriculture.

Selenium	µg	0.25	–	–
Fluoride	µg	13.8	2.25	38.5
Vitamin C	mg	110	–	–
Thiamine	mg	0.145	0.11	0.205
Riboflavin	mg	0.053	0.03	0.1
Niacin	mg	0.498	0.045	1
Pantothenic acid	mg	0.14	–	–
Vitamin B-6	mg	0.25	–	–
Total Folate	µg	45	30	65
Total Choline	mg	8.25	–	–
Vitamin A, RAE	µg	0	–	–
Carotene, beta	µg	7.5	–	–
Vitamin A, IU	IU	12.5	0	162
Vitamin E (alpha-tocopherol)	mg	0.05	–	–
Vitamin K (phylloquinone)	µg	0.75	–	–
Total saturated fatty acids	g	0.02	–	–
Total monounsaturated fatty acids	g	0.035	–	–
Total polyunsaturated fatty acids	g	0.105	–	–

Nutrition facts for 1 cup of pineapple juice, 250g Table 2. Source: The US Dept. of Agriculture

Nutrition facts for pineapple matcha Starbucks.

Nutrition facts for pineapple matcha Starbucks of 16 fl oz.
Nutrient	Unit	Amount	% daily value
Energy	Kcal	170	–
Protein	g	2
Total lipid(fat)	g	5	6%
Saturated fat	g	4.5	23%
Carbohydrate	g	30	11%
Dietary fiber	g	2	7%
Sugars	g	27	–
Caffeine	mg	80	–
Sodium	mg	115	5%

Nutrition facts for pineapple matcha Starbucks of 16 fl oz. Source: Starbucks.

Nutrition facts for pineapple upside-down cake.

Nutrition facts for 1 piece of pineapple upside-down cake of 115g.
Nutrient	Unit	Amount
Water	g	37.1
Energy	Kcal	367
Protein	g	4.02
Total lipid(fat)	g	13.9
Ash	g	1.96
Carbohydrate	g	58.1
Total dietary fiber	g	0.92
Calcium	mg	138
Iron	mg	1.7
Magnesium	mg	15
Phosphorus	mg	94.3
Potassium	mg	129
Sodium	mg	367
Zinc	mg	0.356
copper	mg	0.1
Manganese	mg	0.402

Nutrition facts for 1 piece of pineapple upside-down cake of 115g Table 1. Source: The US Dept. of Agriculture.

Nutrient	Unit	Amount
Selenium	µg	10.8
Vitamin C	mg	1.38
Thiamine	mg	0.176
Riboflavin	mg	0.179
Niacin	mg	1.37
Pantothenic acid	mg	0.232
Vitamin B-6	mg	0.039
Total Folate	µg	29.9
Vitamin B-12	µg	0.092
Vitamin A, RAE	µg	71.3
Vitamin A, IU	IU	291
Total saturated fatty acids	g	3.36
Total monounsaturated fatty acids	g	5.97
Total polyunsaturated fatty acids	g	3.77
Cholesterol	mg	25.3

Nutrition facts for one piece of pineapple upside-down cake of 115g Table 2. Source: The US Dept. of Agriculture.

Pineapple Calories.

Pineapples are among the fruits with the lowest calories and are ideal for your weight loss program. A chunk of it weighing 165g has about 82.5 calories while a full slice of 56g only contains about 28 calories. They are also free from cholesterol and low in saturated fats which place them among the healthiest fruits you can have.

The exact amount of calories you get depends on the quantity you consume. Below is a table of the amount of pineapple calories you’ll get from different amounts of the fruit.

Consumption form	Quantity or weight	Calories(Kcal)
Full fruit	905g	452
Chunks	165g	82.5
Juice	A cup of 250g	132
Matcha starbucks	16 fl oz	170
Upside-down cake	115g	367

Source: USDA & Starbucks.

18 health benefits of pineapples.

Hand held copy of the words "Health Benefits" — Image credits: Creative Commons

1. A viable source of nutrients: Pineapples are reliable sources of various nutrients like minerals and vitamins. They are cholesterol-free, very low in saturated fats, and medium glycemic index.

2. Source of anti-oxidants: They are rich in flavonoids and phenolic compounds with proven antioxidant properties as discussed in the Journal of the National Library of Medicine.¹ Manganese, one of the minerals found in pineapples also has antioxidant properties.

3. Reduced risk of cancer: Pineapples contain Bromelain, as published in the National Library of Medicine,² which can not only prevent cancer but help treat ongoing cancerous tumors. Its fiber content is known to also reduce the risk of cancer.

A lot of other nutrients it contains, with anti-inflammatory and antioxidant properties, also help in the prevention of cancer.

4. Improved digestion: It contains more insoluble dietary fiber which plays a massive role in the digestion of foods and preventing constipation. Bromelain is also believed to possess the properties of enzymes in the digestion of food.

5. Immunity: The various vitamins in the fruit help boost your body’s defense against ailments and infections.

6. Weight loss assistance: It is low in calories in addition to the fiber content which makes you feel full. Feeling full helps you consume fewer calories. It is also believed to contain enzymes that may help in burning body fats as discussed in PubMed Central.³

7. Eases arthritis symptoms: The anti-inflammatory contents of pineapples, including Bromelain, help reduce the symptoms of arthritis-like pain and inflammation.

8. Reduced Inflammation: Bromelain is as potent as anti-inflammatory drugs and it has the added benefit of having no side effects. Other antioxidants in the fruit also contribute to its anti-inflammatory effect.

9. Bone health and prevention of osteoporosis: Manganese from pineapples helps build stronger and healthier bones, including the prevention of osteoporosis in the elderly.

10. Reduced risk of an intravenous blood clot: Internal blood clots are a major cause of death and various medical problems like stroke and heart attacks. Bromelain helps to reduce this incidence appreciably.

11. Gastrointestinal health: Polyphenols from pineapples are known to help grow essential microbiomes in the guts that maintain gut health and prevent chronic ailments.

12. Healing and repair: This is still about the one nutrient called Bromelain. It’s believed to aid in healing from injuries and the restoration of damaged tissues.

13. Dental Health: Pineapples are good sources of calcium and manganese which help to maintain healthy gums and strong teeth.

14. Anti-hypertensive: The fruit is rich in potassium. In people with hypertension, this element could help in the regulation and maintenance of lower blood pressure in a natural way.

15. Treatment for Acne, Pimples, and Black spots: Rubbing a slice of pineapple on your face and leaving it to dry for 5 minutes before washing it off may help in the removal of black spots over time. This also helps in the prevention of pimples.

Additionally, the vitamin C content, together with the antioxidants, can help in the treatment or prevention of acne.

16. Healthier hair: It has nutrients that promote the health of your hair follicles and keep your hair from falling. The vitamin C, Bromelain, and antioxidants found in the fruit also give you healthier and silkier hair.

17. Accelerated recovery post-surgery: The anti-inflammatory properties of bromelain contained in pineapples make it useful for accelerated healing and recovery from surgery.

18. Anti-aging: It has alpha-hydroxy that delays cell death. This, together with its rich antioxidant content helps it work against the aging process.

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What does pineapple do for a woman?

As a woman you stand to gain from all of the above listed 18 health benefits of pineapples, from being a source of essential nutrients your body needs to its anti-aging properties. Taking some of these benefits from a feminine perspective, pineapples help to:

1. Reduce your risk of breast cancer or help fight an existing disease: Studies have revealed pineapple extract has a good cytotoxic effect on breast cancer cells.⁴ By this, it is understood they kill breast cancer cells and also inhibit their growth.⁵

2. Libido: As a known aphrodisiac, pineapples are believed to improve libido, sexual health, and performance.

3. Vaginal smell: What we eat has some effect on body fluids. To this end, the pineapple, with its strong taste and smell, is thought to improve the smell of the vaginal. However, this shouldn’t be taken as a panacea in handling foul odors resulting from infections and I don’t see it working that way. Diseases need to be treated.

4. Reduce the risk of cancer: Pineapples are a source of soluble and insoluble fibers. Several studies have shown dietary fibers may reduce the risk of Breast cancer,⁶ Ovarian cancer,⁷ and Endometrial cancers according to the American Journal of Clinical Nutrition.

4 benefits of pineapple sexually.

1. Male fertility: Pineapples are a rich source of manganese. One cup serving is believed to contain more than half your daily mineral requirement. Manganese is known to increase sperm motility and health which boosts fertility.

2. Libido: As has already been highlighted, pineapple has aphrodisiac properties by which it boosts sexual desires, stamina, and activities

3. Erectile dysfunction: Pineapples are a good source of polyphenols that help in the management of erectile dysfunction.⁸

4. Improvement of the efficacy of sexual drugs: The polyphenols in pineapples have also been found to improve the potency of drugs used in treating erectile dysfunction such as sildenafil(source).

The 4 risks to pineapple consumption.

1. Allergies: People allergic to some types of fruits may also be allergic to pineapples. Allergic reactions could include rashes, stomach pain, itchy skin, vomiting, diarrhea, and respiratory distress. It may be helpful to consult your doctor if you experience any of these reactions to know if the fruit is safe for you.

2. Undesirable effect of Bromelain: Bromelain is known to break down proteins so may leave you with sour lips or an itchy tongue.

3. Reaction to drugs: You may have to avoid pineapple if you are on certain medications like antibiotics and blood thinners.⁹ (source)

You’ll need to consult your healthcare provider for expert advice.

4. Added sugar: Diabetics are advised to eat pineapples in moderation as contained in the National Library of Medicine.¹⁰

Some jarred or canned pineapples may come with added sugars you have to be careful with. Rinsing the fruit may reduce the added sugar content.

I hope this provided some value. Leave a note on any areas of dissatisfaction or that need improvement. You may also be interested in the nutritional value of eggs, Pinto beans nutritional facts, Coca-Cola, or peanut butter.

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