1 slice (medium) of Pineapple (80 g) has 40 calories. That works out to 50 calories per 100 g. It contains 10.5 g of carbs, 0.4 g of protein, 0.1 g of fat and 1.1 g of fiber. Its 38.2 mg of Vitamin C covers 42% of the Daily Value. Its glycemic index is 59 (medium), so it raises blood sugar at a moderate pace.

What is Pineapple?

Pineapple is a tropical fruit native to South America, with juicy yellow flesh beneath its tough, patterned skin. Its sweet-tart flavour works well fresh, cut into chunks or slices, and it is also used in fruit salads, smoothies and desserts. In many places it is grilled or added to savoury dishes; its bright acidity pairs especially well with rich or spicy flavours.

Pineapple is mostly water, with natural sugars, vitamin C and some fibre, while remaining relatively low in calories. Choose fresh fruit rather than pineapple packed in syrup for a lighter option. It makes an easy snack on its own or pairs nicely with yoghurt, oats or other fruit.

Pineapple Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

13.1g

· 5% DV

Protein

0.5g

· 1% DV

Fat

0.1g

· 0% DV

Fiber

1.4g

· 5% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 95% · Protein 4% · Fat 1%

Pineapple Vitamins & Minerals

Vitamins

Vitamin C

47.8mg · 53% DV

0.08mg · 7% DV

0.11mg · 6% DV

Folate

18µg · 5% DV

Minerals

Manganese

1mg · 43% DV

Magnesium

12mg · 3% DV

Potassium ⭐

109mg · 3% DV

Calcium

13mg · 1% DV

How Nutritious Is Pineapple?

Nutrient density

High

65/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

43/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Pineapple Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Pineapple

To burn the 50 calories in 100 g:

🚶

12min

Walking (5 km/h)

🏃

5min

Running (8 km/h)

🚴

7min

Cycling

🏊

6min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Pineapple Processed?

NOVA 1

Unprocessed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Pineapple Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Pineapple Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Pineapple Fat Profile

SATURATED

0.01g

MONOUNSATURATED

0.01g

POLYUNSATURATED

0.02g

⚖️

Omega 6:3 ratio 1:1

Below the ideal 4:1 — a good omega balance.

Compare Pineapple

🍍vs🍓

Pineapple vs Strawberry18 kcal more per 100 g

→🍍vs🥑

Pineapple vs Avocado110 kcal fewer per 100 g

→🍍vs🍑

Pineapple vs Peach11 kcal more per 100 g

→🍍vs🍇

Pineapple vs Dried Raisins249 kcal fewer per 100 g

→

Foods Similar to Pineapple

🍓

Strawberry

32 kcal

🥑

Avocado

160 kcal

🍑

Peach

39 kcal

🍇

Dried Raisins

299 kcal

🍎

Apple

52 kcal

🍇

Grapes

69 kcal

🍉

Watermelon

30 kcal

🍇

Raspberries

52 kcal

Frequently Asked Questions About Pineapple

How can you tell if a pineapple is ripe?

A ripe pineapple usually smells sweet at the base and gives slightly when pressed gently. A golden color can be a clue, but some ripe pineapples stay green; pulling a leaf from the crown is not a reliable ripeness test.

Can a pineapple ripen after you cut it?

No, a cut pineapple will not ripen or become sweeter. Once harvested, pineapple gains little sweetness, and cutting it does not change that; refrigerate cut pieces promptly and use them while they still smell fresh.

What is the easiest way to cut a pineapple?

Cut off the crown and base, stand the pineapple upright, and slice the peel away from top to bottom. Trim out the remaining brown eyes, then cut around the tough core to make wedges, chunks, or rings.

How long does cut pineapple last in the fridge?

Cut pineapple keeps for a few days in the refrigerator when stored in a covered container. Discard it if it develops a fermented smell, becomes unusually soft or slimy, or shows mold.

Can you freeze fresh pineapple?

Yes, pineapple freezes well for smoothies and cooked dishes. Remove the peel and core, cut the fruit into chunks, freeze the pieces in a single layer, then transfer them to a sealed freezer bag; thawed pineapple is softer than fresh.

Why does pineapple make your mouth tingle or feel sore?

Fresh pineapple contains bromelain, an enzyme that breaks down proteins, while its acidity can also irritate the mouth. The tingling is usually temporary; try a smaller serving or cooked pineapple, which has less active bromelain.

Is the core of a pineapple edible?

Yes, the pineapple core is edible, though it is tougher and more fibrous than the surrounding fruit. Slice it thinly, blend it into a smoothie, or remove it if you prefer a softer texture.

Can pineapple tenderize meat?

Yes, bromelain in fresh pineapple breaks down meat proteins and can tenderize meat in a marinade. Use it briefly: leaving meat in pineapple for too long can make the surface mushy.

Why won't fresh pineapple set in gelatin?

Fresh pineapple can stop gelatin from setting because bromelain breaks down the proteins that form gelatin’s structure. Heating the pineapple first deactivates the enzyme, and canned pineapple usually works because it has already been heat-treated.

Is canned pineapple as healthy as fresh pineapple?

Canned pineapple still provides fruit, but it is softer and its bromelain is largely deactivated by heat. Pineapple packed in syrup may contain added sugar; fruit packed in its own juice avoids that particular addition.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026