Carbs in Pineapple

Pineapple Carbs, Nutritional Information, and How to Choose a Good Pineapple

pineapple
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Pineapples are delicious but fairly high in sugar, so we don't want to get carried away with eating them.  Still, they can add a real spark when added judiciously to our diets or in recipes, and they have a lot of nutrients to contribute when we do.  Personally, I am one of those weird people who like to sprinkle a little pineapple over a Low-Carb Pizza.  To me, just a little bit of pineapple makes a nice contrast to spicy pepperoni and the rest of the savory ingredients on a pizza.

When we think of pineapples, we usually think of Hawaii, but they actually got there via Europe.  Pineapples are indigenous to South America and had spread to the Caribbean prior to Columbus' explorations of the Americas. He brought it to Europe in the late 1400's and then Captain James Cook first introduced it to Hawaii in 1770. 

Carbohydrate and Fiber Counts for Pineapple

Note on canned pineapple: Be sure to drain off the liquid, as that juice or syrup as a lot of extra sugar in it.  Consuming the juice or syrup adds anywhere from 5 to 15 grams of sugar (that's roughly one to 4 teaspoons) for every cup of canned fruit.  Juice and light syrup are not that different in terms of sugar, by the way.

  • ½ cup pineapple, raw, chunks (3 oz): 10 grams of effective (net) carbohydrate plus 1 gram of fiber and 41 calories
  • ½ cup of canned pineapple packed in juice and drained, chunks: 13 grams of net carbohydrate plus 1 gram of fiber and 54 calories 

  • 1 pineapple slice, ¾-inches thick and 3½-inches in diameter: 10 grams effective (net) carbohydrate plus 1 grams fiber and 42 calories

Glycemic Index for Pineapple

The averages in studies of pineapple ranged between 51 and 66, with an average glycemic index of 59.

More Information About the Glycemic Index

Glycemic Load of Pineapple

  • ½ cup pineapple, chunks (3 oz): 3
  • 1 pineapple slice, ¾-inches thick and 3½-inches in diameter: 3

More Information About the Glycemic Load

Health Benefits of Pineapple

Pineapples are an excellent source of vitamin C and manganese, and a good source of thiamin. Pineapples are known for having the anti-inflammatory substance bromelain, which also aids in digestion; however, therapeutic doses of bromelain are far above what can be found in a serving of pineapple.

How to Choose a Whole Pineapple

Pineapples go from perfectly ripe to beginning to spoil very easily, so be careful in your selection process. Watch for soft spots, bruises, or darkened areas.  Pineapples should be very pleasantly fragrant -- if one smells fermented or sour, put it back down. 

Once you get it home, how to attack it?  Don't be intimidated! You'll need a sharp knife, and then follow these instructions:

Step-By-Step on Choosing and Cutting up a Pineapple (from About.com's Gourmet Food Site)

More Information About Pineapples at Calorie Count Plus

More Carb Profiles:

Sources:

Leroux, MarcusFoster-Powell, Kaye, Holt, Susanna and Brand-Miller, Janette. "International table of glycemic index and glycemic load values: 2002." American Journal of Clinical Nutrition. Vol. 76, No. 1, 5-56, (2002).

USDA National Nutrient Database for Standard Reference, Release 28.

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