Pineapple Nutrition Facts And Health Benefits

Pineapple is basically water-rich fruit. It has 86% water which means it is low-calorie fruit. It has lots of health benefits; let's check it.

The pineapple is mostly produced in Costa Rica. The pineapple's scientific name is 'Ananas comosus'. The pineapple is used commercially for making jelly, smoothies, juices, and ice cream.

Pineapple Nutrition Facts

Here below table shows the pineapple nutrition facts 100g.

Nutrition Facts

Serving size 100 g

Servings per container 1

Amount per serving
Calories 50

Calories from Fat 0

% Daily Value*
Total Fat 0g 0%
Saturated Fat 0g 0%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 1mg 1%
Total Carbohydrate 13g 5%
Dietary Fiber 1g 4%
Sugars 10g
Protein 1g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

About 100 grams of pineapple contains 50 Kcals, 0 grams of fat, 13 grams of carbohydrates, and 1 gram of protein.

There is no cholesterol or trans fat in the pineapple. It holds just 1 mg of sodium.


100 grams of pineapple has 50 Kcals(209 kJ). It is low-calorie food because it comprises 86% water. Most of the calories come from carbohydrates.

A 100-gram of pineapple has 13 grams of carbohydrates, 1 gram of fiber, and 10 grams of natural sugar. In 100 grams of pineapple, Net carbs(Total Carbs-Fiber) should be 12 grams.

Pineapple has just 1 gram of fat per 100-gram serving.

Pineapple has 1 gram of protein per 100-gram serving.

Glycemic Index:

The glycemic index of pineapple is between 51 to 73. It holds a medium glycemic index.

Vitamins And Minerals In Pineapple





Vitamin C

47.8 mg


13 mg

Vitamin A

3 mcg


8 mg

Vitamin E

0.02 mg


109 mg

Vitamin K

0.7 mcg


0.29 mg

Vitamin B1

0.079 mg


12 mg

Vitamin B2

0.032 mg


0.12 mg

Vitamin B3

0.5 mg


0.11 mg

Vitamin B6

0.112 mg


0.927 mg

Vitamin B9

18 mcg

100 grams of pineapple provide Vitamin C(53%), Vitamin A(0%), Vitamin E(0%) and Vitamin K(1%) of your RDA(Recommended Dietary Allowances).

Vitamin C enhances immunity; Vitamin A helps your heart, lungs, and other organs work properly; Vitamin E maintains healthy skin and eyes; and Vitamin K is necessary for blood clotting and healthy bones.

Pineapple also has an adequate amount of B vitamins. 100 grams of pineapple can deliver Vitamin B1(thiamin) 7%, Vitamin B2(riboflavin) 2%, Vitamin B3(niacin) 3%, Vitamin B6 (pyridoxine) 7%, and Vitamin B9(folate) 5% of your RDA(Recommended Dietary Allowances). These vitamins require for digestion and proper nerve function.

Minerals are also needed for the body's health. Let's check its portion value.

100 grams of pineapple contain Calcium 1%, Phosphorus 0%, Potassium 5%, Iron 2%, Magnesium 3%, Zinc 1%, Copper 12%, and Manganese 40% of your RDA (Recommended Dietary Allowances).

Calcium strengthens our bones; Phosphorus plays an essential role in forming DNA and RNA; Potassium controls fluid balance; Iron decreases tiredness and fatigue; Magnesium sustains muscle, nerve function, and energy production.

Zinc plays a remarkable role in building proteins; Copper produces red blood cells; Manganese helps the body to create connective tissue, bones, and blood clotting factors.

Pineapple Benefits

Pineapple benefits for skin:

Pineapple contains a high amount of vitamin C. Vitamin C enhances the skin. It can improve immunity, anti-aging, prevent fine lines and wrinkles, reduce inflammation, and protect skin from sun damage.

100 grams of pineapple has 47.8 mg of vitamin C, 53% of your RDA(Recommended Dietary Allowances).

Helps in weight loss:

Pineapple contains low calories because it is made up of 86% water. Low-calorie fruits help a lot in weight loss or fat loss diet. It fills the stomach for a longer time and costs low calories.

Comment down your suggestions and queries in the comment section. We will love to hear from you.

Frequently Asked Questions(FAQ):

Is pineapple high in sugar?

The answer is yes, but that is natural sugar; it can have many benefits.

What is the best time to eat pineapple?

The right time for summer fruits like pineapple will be between meals or in the morning.

Is it good to eat pineapple at night?

According to Ayurveda, you only drink water after sunset. That is the best practice for every human being.

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