Pineapple Nutrition Facts

Calories in Pineapple and Their Health Benefits

Bunch of pineapples
Kyle Rothenberg/Perspectives/Getty Images.

Pineapples are delicious and nutritious, but they are fairly high in sugar. If you have diabetes or are looking to follow a low-carbohydrate diet, it's best to manage your portion carefully.

The vast majority of pineapples come from Hawaii. Fresh pineapples are available all year, with peak supplies in March through June.

Pineapple Nutrition Facts
Serving Size 1 cup, chunks (165 g)
Per Serving% Daily Value*
Calories 82 
Calories from Fat 2 
Total Fat 0.2g0%
Saturated Fat 0g0%
Polyunsaturated Fat 0.1g 
Monounsaturated Fat 0g 
Cholesterol 0mg0%
Sodium 2mg0%
Potassium 180mg5%
Carbohydrates 21.6g7%
Dietary Fiber 2.3g9%
Sugars 16.2g 
Protein 0.9g 
Vitamin A 2% · Vitamin C 131%
Calcium 2% · Iron 3%
*Based on a 2,000 calorie diet

Pineapple is relatively low in calories, but a lot of those calories come from carbohydrates. Depending on how you slice it, the thickness and width can change the amount of carbohydrates and make it easy to overeat. Therefore, if you decide to eat pineapple, stick to a 1/2 to 3/4 cup serving (pineapple cut into chunks) and aim to eat it with a meal or a protein rich food such as low-fat Greek yogurt or low-fat cottage cheese.

Pineapples are an excellent source of vitamin C, containing more than one day's worth in a one cup serving. They also contain manganese, and are a good source of thiamin. Thiamin is a water-soluble, B-vitamin that is involved in metabolic processes, including carbohydrate and protein digestion.

Health Benefits of Pineapple

A study published in 2000, where researchers studies 2,900 Australian men and women 49 years and older, concluded that those in the highest quintile of thiamin intake were 40 percent less likely to have nuclear cataracts than those in the lowest quintile.

Pineapples are known for having the anti-inflammatory substance bromelain, which also aids in digestion. Bromelain has been said to be particularly effective in treating inflammation from injuries and surgeries.

Common Questions About Pineapple 

Is canned pineapple healthy?

Canned pineapple can be rich in sugar.

Before eating, be sure to drain off the liquid, as that juice or syrup adds extra sugar  Consuming the juice or syrup adds anywhere from 5 to 15 grams of sugar (that's roughly one to four teaspoons). Look to purchase those with no sugar added and rinse the pineapple off before consuming. 

How do I cut pineapple?

Pineapples can be an intimidating fruit to cut, but once you get the hang of cutting them, you won't shy way again. The first step in cutting a pineapple is to slice off the leaves and stem end. Stand the fruit upright and cut the peel off in vertical strips. Next, cut the fruit away from the woody core—this is typically done in quarters. Lastly, cut the flesh of the fruit as desired.

Is it true that eating pineapple can speed up labor?

Anecdotal attestations from moms suggest that perhaps pineapple can speed up labor. It is thought that the enzyme bromelain can soften the cervix, however, there is very little hard scientific evidence relating to the effectiveness of this.

Picking and Storing Pineapple

Pineapples spoil very easily, therefore it is important to use them shortly after purchase and to be careful in your selection process. Select fruit that are heavy for their size, this means the fruit will be juicy.

They should have a strong, sweet aroma and rich color. Avoid those that smell fermented or sour and skip over pineapples that have dried leaves, bruises, darkened areas or soft spots.

In addition to fresh pineapple, you can also purchase canned in slices, cubes, crushed, dried or candied. Aim to choose pineapple that does not have sugar added to it. And, also be sure to read labels. Doing so can help you portion control.

Healthy Ways to Prepare Pineapple 

Pineapples are excellent when eaten raw, in salads, or cut up and added to low-fat yogurt, cottage or ricotta cheese or smoothie recipes. Pineapples can also be baked, grilled or incorporated into various soups and stews.

Learn ways to enjoy your pineapple for breakfast, lunch, snack or dinner.

Recipes With Pineapple 

Get your day started with a pineapple parfait, or prepare lunch or dinner with this beautifully delicious and nutritious fruit.

Sources: 

Linus Pauling Institute. Thiamin. http://lpi.oregonstate.edu/mic/vitamins/thiamin

University of Maryland Medical Center. Bromelain. http://umm.edu/health/medical/altmed/supplement/bromelain

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