Whether you enjoy tropical cocktails featuring pineapple or satisfy your sweet tooth with delicious fruit, or you’re a fan of trail mix containing dried pineapple, there are plenty of reasons to keep eating the prickly product. You might even reach for pineapple when you don’t necessarily put it in your regular grocery shopping rotation. That’s because this fruit, native to South America and the Caribbean and also grown in tropical Asia, is versatile and has a variety of health benefits.
“Pineapples are highly nutritious and are considered a great source of vitamin C, manganese and dietary fiber,” notes registered dietitian Tanya Mezher. And this is just the beginning. Read on for a complete breakdown of pineapple nutrition facts and health benefits.
Experts featured in this article
Tanya Mezher, RD, is the Chief Functional Physician at Malla, a functional medicine company.
Katie Thomson, a registered dietitian, is the co-founder and CEO of Square Baby, an organic baby food company.
Nutritional facts of pineapple
Here are the basic nutritional contents of raw pineapples per 100 grams (2/3 cup), according to the U.S. Department of Agriculture. “It’s worth noting that these values may change depending on factors such as the size and maturity of the pineapple,” Mezer said.
- Calories: 50
- protein: 0.5g
- Fat: .1g
- carbohydrate: 13.1 grams
- fiber: 1.4 grams
- sugar: 9.9 grams
- Vitamin C: 47.8 mg (79% of daily value)
- manganese: 0.9 mg (45% of daily value)
- Vitamin B6: 0.1 mg (4% of daily value)
- Vitamin A: 58 IU (1% of daily value)
Pineapple health benefits
It’s easy to get obsessed with pineapples. “Pineapple is a hydrating and delicious tropical fruit,” notes registered dietitian Katie Thomson. “Its natural sugars give it a delicious sweetness, while its mild spiciness adds a refreshing and spicy flavor.”
She likes how versatile and accessible pineapples are, since they can be purchased fresh, frozen or canned. Because it’s available year-round, you can use it in a variety of forms, from fresh to grilled to juiced, in a variety of sweet or savory dishes, Thomson says. For all of their health benefits, there’s even more to love about pineapples, including:
Increase satiety
Thomson says pineapples contain high amounts of dietary fiber, which helps regulate blood sugar levels and promote feelings of satiety. In fact, one cup of pineapple can provide you with 10% of your daily recommended fiber intake.
Enhance gut health
In addition to providing plenty of insoluble fiber, which adds bulk to your stool and helps food pass through your digestive tract, pineapples also contain an enzyme called bromelain. Meisel explains that bromelain is a proteolytic enzyme, which means it aids digestion by breaking down proteins. The enzyme has been shown to help with bloating and indigestion, according to Mount Sinai, and has even been studied for its ability to suppress inflammatory bowel disease, according to the journal Clinical Immunology.
Reduce risk of disease
Mezher says pineapples are rich in vitamin C (2/3 cup provides 79% of the daily value), an essential nutrient known for its immunity-boosting properties. “Vitamin C plays a vital role in supporting immune function and preventing oxidative stress,” she says. Vitamin C can promote the production of human B lymphocytes and prevent the deterioration of T lymphocytes. Both are antibodies the body uses to find and fight pathogens.
As if that wasn’t enough, pineapples are rich in antioxidants, specifically flavonoids and phenolic compounds that fight inflammation, which can lead to heart disease and cancer.
Reduced risk of arthritis and sinusitis
Prevent joint pain and nasal congestion by stacking pineapples on your plate. That’s because, in addition to fighting gut problems, bromelain’s anti-inflammatory effects can reduce symptoms of arthritis and sinusitis, Mezer says.
Improve fertility
Anyone who uses assisted reproductive technology knows that the pineapple is a special symbol for those in the IVF community. This fruit has been linked to increased fertility and has positive results for people trying to medically conceive. “There is limited scientific evidence to support [this] Mazer said.
“For example, the anti-inflammatory properties found in bromelain can help reduce inflammation in the lining of the uterus, which can make it difficult for an embryo to implant,” Meizer noted. “In addition, a strong immune system supported by vitamin C is also important for fertility.”
Potential Disadvantages of Pineapple
There’s a reason pineapple appears so frequently in trail mix and mixed cocktails. It’s nature’s candy, which is important to remember when you think about how often you should get it.
“Like most tropical fruits, pineapples are definitely a high-sugar fruit,” Meisel said. “That said, consuming sugar from whole fruit is very different from consuming liquid sugar from processed foods.”
While pineapple’s sugar content may not cause concern for most people, “people with diabetes or anyone following a low-sugar diet may want to monitor their pineapple intake,” Thomson noted. If you eat canned pineapple, be sure to read the label, she adds, because the fruit may be in its own juice or mixed with added sugar or syrup.
Additionally, some people may experience oral or skin irritation from consuming pineapples due to bromelain sensitivity, Mezer said. Since pineapples are also naturally acidic, she adds that eating large amounts of the fruit or drinking large amounts of pineapple juice may cause acid reflux, heartburn, or irritation in people with sensitive stomachs.
So are pineapples good for you?
Whether you’re trying to recreate that delicious brunch buffet you enjoyed on your honeymoon by adding pineapple to your weekend pancake recipe, or you’re looking for a healthy snack to satisfy your sweet tooth, pineapple is one of the best options for you. one.
Still, Thomson encourages anyone interested in adding more pineapple to their diet to do so in moderation. “Pineapples contain many healthy and immune-boosting nutrients and are the perfect addition to any yogurt, salsa, or morning smoothie,” she admits. “As with any food, moderation and balance are the keys to a healthy diet.”
Maressa Brown is a journalist, author and astrologer. Her areas of expertise include writing, reporting, and editing lifestyle, pop culture, and conversational and substantive parenting content. In addition to writing for PS, she has written for a variety of consumer publications, including InStyle, Parents, and Shape, and has served as an editor at Cosmopolitan and CafeMom.
