Pineapple Nutrition Facts,
Health Benefits of Pineapple

All about pineapple nutrition information, pineapple juice nutrition, nutritional benefits of pineapple and pineapple juice

The pineapple was first discovered as far back as the 14th century and originates from South America. It’s a lovely juicy sweet fruit, with a high sugar content, and can be eaten fresh, out of cans or as a juice.

It has just 48 calories per serving (100g or 3.5oz) with almost no fat and contains no cholesterol, so perfect as a dessert or to quench your thirst. To prepare a pineapple, simply cut off the thick peel, slice and remove the woody core.

The pineapple is packed with vitamin C and manganese, providing 60% and 59% respectively of our recommended daily intake. It also contains modest amounts of other vitamins and minerals. Pineapples contain an enzyme called bromelain, which acts as an anti-inflammatory and along with manganese, aids our digestion. The fruit is also thought to be good for boosting our immune systems. Pineapples are thought to aggravate stomach ulcers, so if you have one, then you may wish to avoid this fruit. Note that the canning process of pineapple will reduce its nutrient levels, so try and eat fresh pineapple.

An unripe pineapple is acidic rather than sweet, so choose carefully. It should be slightly firm and smell nice. Once picked, pineapples will not get any sweeter.

Compare pineapple nutrition facts to the other fruits.

Pineapple Nutrition Facts, Health Benefits of Pineapple

Nutritional Value of Pineapple

Pineapple, Raw and Pineapple Juice, Canned
Pineapple nutritional value per 100 g (3.5 oz)
Scientific Name: Ananus comosus
NutrientsPineapple, raw, all varietiesPineapple juice, canned, unsweetened, without added ascorbic acid
Water86.46 g86.37 g
Energy202 kJ (48 kcal)220 kJ (53 kcal)
Protein0.54 g0.36 g
Carbohydrates12.63 g12.87 g
Total Fat:0.12 g0.12 g
Fiber1.4 g0.2 g
Cholesterol0 mg0 mg
Calcium, Ca13 mg (1.3 %)13 mg (1%)
Iron, Fe0.28 mg (2 %)0.31 mg (2%)
Magnesium, Mg12 mg (3 %)12 mg (3%)
Phosphorus, P8 mg (1 %)8 mg (1%)
Potassium, K115 mg (2.4 %)130 mg (4%)
Sodium, Na1 mg (0.04 %)2 mg (0%)
Zinc, Zn0.10 mg (0.7 %)0.11 mg (1%)
Copper, Cu0.099 mg (5 %)0.069 mg (3%)
Manganese, Mn1.177 mg (59 %)0.504 mg (25%)
Selenium, Se0.1 mcg (0.1 %)0.1 mcg (0%)
Vitamin C36.2 mg (60 %)10 mg (17%)
Thiamine (Vit. B1)0.079 mg (5.3 %)0.058 mg (4%)
Riboflavin (Vit. B2)0.031 mg (2 %)0.021 mg (1%)
Niacin (Vit. B3)0.489 mg (2.4 %)0.199 mg (1%)
Pantothenic acid (B5)0.205 mg (2 %)0.056 mg (1%)
Vitamin B60.110 mg (6 %)0.1 mg (5%)
Folate (Vit. B9)15 mcg (4 %)18 mcg (5%)
Vitamin A56 IU (1 %)5 IU (0%)
Vitamin E0.02 mg (0.1 %)0.02 mg (0.1%)
Vitamin K0.7 mcg (0.9 %)0.3 mcg (0%)
Percentages are relative to US Recommended Daily Intake (RDI) for adults.
Source: USDA National Nutrient Database for Standard Reference

Author: Lana Soko

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