Pineapple is a nutritious and delicious fruit with several unique health benefits. If you follow a low-carb diet, you may be wondering whether pineapple is a good choice. Despite its signature sweetness, pineapple can be included in any healthy eating plan as long. Pineapple is low in fat and sodium with an abundance of health-promoting vitamins and minerals.
Pineapple Nutrition Facts
One cup of pineapple chunks (165g) provides 82 calories, 0.9g of protein, 22g of carbohydrates, and 0.2g of fat. Pineapple is an excellent source of vitamin C. The following nutrition information is provided by the USDA.
- Calories: 82.5
- Fat: 0.2g
- Sodium: 1.7mg
- Carbohydrates: 22g
- Fiber: 2.3g
- Sugars: 16.3g
- Protein: 0.9g
- Vitamin C: 79mg
Carbs
As with the majority of fruits, the calories from pineapple come primarily from carbohydrates. One cup of fresh pineapple chunks contains 22 grams of carbohydrates. Of these 22 grams, 16g are in the form of sugar (fructose) and 2g come from fiber.
Pineapple is considered to be a medium glycemic index (GI) fruit. It has a glycemic load that's lower than overripe bananas and watermelon, but higher than low GI fruits like berries, apples, or pears.
Fats
Pineapple is very low in fat, with less than half of a gram per 1-cup serving.
Protein
Pineapple is not a significant source of protein. It contains less than 1 gram per serving.
Vitamins and Minerals
Pineapples are an excellent source ofvitamin C. One cup offers a full day's worth. In addition, one serving of pineapple has 181 micrograms of copper. Given that the adequate intake (AI) for copper is 900 micrograms per day, eating pineapple is a great way to reach the recommendation for this essential mineral.
Calories
There are 82.5 calories in one cup of pineapple chunks. Almost all of these calories come from carbohydrates.
Summary
Pineapple is an excellent source of Vitamin C and other nutrients like copper and manganese. It is also a good source of antioxidants. Like other fruits, its calories come primarily from carbohydrates, and there is very little protein or fat in pineapple.
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Health Benefits
Pineapple, like other fruits, offers several short-term and long-term health benefits. These are mostly thanks to the vitamins, minerals, and antioxidants found in pineapple.
May Reduce Inflammation
Pineapple contains the anti-inflammatory substance bromelain. This enzyme may be helpful when combined with other medications to treat acute sinusitis. It is also sold in supplement form for arthritis, muscle strains,sprains, and other injuries. It is even used as an anti-inflammatory agent in dental surgery and burn treatment in Europe, but not yet in the United States.
May Help Reduce Abdominal Obesity
Eating enough fruits and vegetables is a well-established practice for maintaining a healthy weight. Beyond just the weight on the scale, abdominal obesity, or visceral fat, is of particular concern due to its association with heart disease and metabolic syndrome.
Data from the Netherlands Epidemiology of Obesity study show a clear connection between consuming adequate fruits and vegetables and maintaining an optimal visceral fat level. Furthermore, sweet snacks contribute to abdominal obesity. Pineapple's sweet taste, combined with its beneficial nutritional profile, makes it a perfect replacement for processed sweets.
6 Causes of Belly Fat
Aids in Skin Repair
Pineapple's high vitamin C content assists the body in forming collagen. Collagen is a vital contributor to wound healing. Getting enough vitamin C through natural sources like pineapple helps the body repair skin injuries in a timely manner.
Promotes a Healthy Gut
Bromelain is often sold as a digestive enzyme aimed at assisting stomach acid in breaking down food. Although this effect isn't yet fully backed by strong scientific evidence, pineapple can still play a role in promoting healthy digestion a bit further down the digestive tract.
Polyphenols from plant-based foods, including pineapple, encourage the proliferation of a diverse gut microbiome. A healthy gut offers a range of immune system benefits and is associated with chronic disease prevention.
Fights Against Cancer Cells
Bromelain has also been studied for its effect on stomach and colon cancer. Study results show that bromelain encourages apoptosis, a mechanism of programmed cell death that the body uses as a natural defense against abnormal cells.
Bromelain has also been shown to inhibit cell growth in gastric cancer and colon cancer. Although it's too early to conclude bromelain's full viability for cancer treatment, the preliminary research is promising. Given the beneficial polyphenols and antioxidants present in all fruits and vegetables, including pineapple in your diet is a proactive way to eat for cancer prevention.
Allergies
If you are allergic to a variety of fruit, you may also experience a reaction when consuming pineapple. Cross-reactivity in fruit allergies is possible, according to medical experts. If you experience symptoms of food allergy, such as hives, swelling, or difficulty breathing, see a healthcare professional for diagnosis.
Adverse Effects
The bromelain in pineapple may not be safe for people taking certain medications. You should speak to your healthcare provider before consuming pineapple if you are on a blood thinner (such as Warfarin) or some sedatives. Some inconclusive data also suggests avoiding pineapple (bromelain) if you take amoxicillin or a tetracycline antibiotic.
Varieties
There are four main varieties of pineapples, with even more variation within each class. They are Abacaxi, Smooth Cayenne, Red Spanish, and Queen. Most pineapples sold in the United States are a hybrid cultivar called MD-2. These are sweet, have a long shelf life, and are low acid.
When It's Best
Fresh pineapples are imported from warm climates and in season during the spring, fall, and winter. Frozen and fresh pineapple are naturally sweet and free of added sugars. Frozen pineapple is perfect for any time of year.
Some brands of canned pineapple can be high in sugar, especially if the fruit is canned or jarred in syrup. Check the ingredients list to see if sugar is added to the brand that you buy. If so, drain the liquid and rinsethe fruit to reduce excess sugar. Better yet, opt for pineapple canned or jarred in water or its own juice. The same goes for fruit cups marketed for kids.
When Fruits Are in Season
Storage and Food Safety
Pineapples spoil easily. It is important to use fruit shortly after buying and be careful in your selection process.Choose fruit that is heavy for its size. It should have a strong, sweet aroma and a rich color. Avoid pineapple that smells fermented or sour. Skip fruit that has dried leaves, bruises, darkened areas, or soft spots.
Always wash fresh fruit before cutting. Store in the refrigerator once it's been cut and consume within three to five days.
How to Prepare
Pineapples can be an intimidating fruit to cut, but it shouldn't be a problem once you get the hang of it. You can also purchase it presliced fresh or frozen.
- Slice off the leaves and stem.
- Stand the fruit upright and cut off the peel in vertical strips.
- Cut the fruit away from the woody core—this is typically done in quarters.
- Cut the flesh of the fruit as desired.
Fresh pineapples make an excellent addition to salads. You can also add cut pineapple to yogurt, cottage cheese, or ricotta, or use it in a smoothie. Smoothies are a great way to use frozen pineapple. Pineapples can also be baked, grilled, or incorporated into various soups and stews.
8 Creative Ways to Eat a Pineapple
FAQs
What is the nutritional value of pineapple? ›
Pineapple Nutrition
One cup of fresh pineapple chunks has: Calories: 82 grams. Protein: 0.89 grams. Fat: 0.20 grams.
Bromelain, the digestive enzyme in pineapple, has anti-inflammatory and pain-relieving properties. This helps when you have an infection, like sinusitis, or an injury, like a sprain or burn. It also offsets the joint pain of osteoarthritis. The vitamin C in pineapple juice also keeps inflammation levels low.
Is it healthy to eat pineapple everyday? ›Pineapple is packed with nutrients. Eating pineapple every day can not only help you satisfy your sweet cravings, but also provide you with plenty of fiber for satiety and overall health.
What happens to your body when you eat pineapple? ›Eating Pineapple May Aid Your Digestion
Pineapple contains bromelain, which is a mix of enzymes that studies show can reduce inflammation and nasal swelling, and also aid in the healing of wounds and burns, according to the NCCIH.
Pineapple has been used for centuries in Central and South America to treat indigestion and reduce inflammation. Bromelain, which is derived from the stem and juice of the pineapple, was first isolated from the pineapple plant in the late 1800s.
Which is healthier banana or pineapple? ›if you're counting calories, go for the pineapple. gram-for-gram, pineapple has less than half the calories of banana and about 30 per cent less sugar. What's more, pineapple has about four times more vitamin c than the common cavendish banana.
Does pineapple help arthritis? ›Pineapple is rich in vitamin C and the enzyme bromelain, which has been linked to decreased pain and swelling in both osteoarthritis and rheumatoid arthritis, Sandon says. So, add this tropical fruit to your diet every chance you get.
Does pineapple clean your body? ›Pineapples contain flavonoids, carotenes and polyphenols, which help to neutralize and remove toxins from the bloodstream and liver. Your liver works hard every day to detoxify your blood, and the natural detoxifying agents in pineapples make that job easier. Pineapples boost GI health.
What is the best time to eat pineapple? ›Pineapples are best when eaten on an empty stomach. Prefer eating them during earlier part of the days or during afternoon. Do not eat pineapples after meals. You can probably eat them 30 minutes before your meal.
What happens if you eat 1 pineapple a day? ›Eating a few slices of fresh pineapple a day can defend your body from harmful free radicals and disease, help your digestion by cleaning the body's organs and blood, increase your energy intake and boost metabolism, nourish your hair, skin, nails and teeth and keep you generally healthy – plus it tastes great!
Is pineapple A Superfood? ›
This fruit is a very low-calorie food, extremely rich in vitamins such as vitamin C, A, B1 and even folic acid, it helps our body to produce new cells, has high antioxidant values, protects our immune system and keeps teeth, soft tissue and bones strong. It is practically a superfood.
Is pineapple good for the liver? ›These results indicate that pineapple fruit consumption can restore fatty liver and protect vascular endothelium in diet-induced hypercholesterolaemia through an improvement of hepatic cholesterol metabolism.
What not to eat after eating pineapple? ›07/8Pineapple and milk
A compound bromelain in pineapple when mixed with milk causes a series of problems to your body such as stomach gas, nausea, infections, headache, and stomach pain.
Pineapple juice contains an enzyme called bromelain. This enzyme is found in the juice of pineapple and helps in metabolising protein, which in turn helps burn away the excess belly fat. The flesh of pineapple is also a decent source of fibre.
What medication does pineapple interfere with? ›...
Bromelain can also interfere with certain medications, including some drugs in the following classes:
- antibiotics.
- blood thinners.
- antidepressants.
- anticonvulsants.
Pineapple contains bromelain, a group of enzymes (1), which is a potential treatment for osteoarthritis due to its anti-inflammatory and analgesic qualities (2). Bromelain extracts can obtained from pineapples, particularly from the fruit core (3).
Does bottled pineapple juice have bromelain? ›Pineapples and pineapple juice contain bromelain, a combination of protein-digesting enzymes found nowhere else.
Is pineapple good for the lungs? ›Pineapple juice benefits
Pineapple juice contains a mixture of enzymes called bromelain. It's thought that bromelain can help with respiratory problems that are tied to allergies and asthma. It's also thought to have mucolytic properties that help break up and expel mucus.
Compare the 28% daily value of canned pineapple with the 60% daily value of fresh and you'll see a clear winner. In addition to containing a high amount of vitamin C and manganese, fresh pineapple delivers vitamin B and thiamine. Vitamin B is shown to assist with energy levels, metabolizing food into usable energy.
Is pineapple good for diabetes or not? ›If you have diabetes, you can eat pineapple in moderation and as part of a healthy, balanced diet. Choose fresh pineapple or canned pineapple without added sugar, and avoid any sugary syrup or rinse the syrup before eating.
Is pineapple good for potassium? ›
Potassium Content of Pineapple
A 1-cup serving of raw pineapple chunks weighing approximately 165 grams contains 180 milligrams of potassium. This amount supplies 3.8 percent of the amount of potassium that the Institute of Medicine's Food and Nutrition Board recommends for healthy adult men and women per day.
- Fruit Basics. All fruits have health benefits, but some have more disease-fighting properties than others. ...
- Tart cherries. ...
- Strawberries. ...
- Red Raspberries. ...
- Avocado. ...
- Watermelon. ...
- Grapes.
Berries pack a double dose of anti-inflammatory properties. All fruits are high in antioxidants, which can help fight inflammation. Additionally, foods like blueberries, raspberries, strawberries and blackberries contain anthocyanins, which reduce inflammation.
Does bromelain help eye floaters? ›A study from Taiwan found a 70% decrease in floaters among participants who consumed pineapple daily for three months. Researchers attribute the treatment's success to the enzyme “bromelain” which is found in pineapple. They believe that the bromelain dissolves the collagen that creates floaters.
Does pineapple clean your arteries? ›Heart Health
Bromelain may also break down blood clots and cholesterol deposits in your arteries, which can support healthy blood flow and reduce your risk of heart disease.
Pineapple and papaya are great fat burners which scrub and cleanse through the intestinal tract, he said.
Is pineapple good for the kidneys? ›Pineapple is a kidney-friendly fruit, as it contains much less potassium than certain other tropical fruits.
Can pineapple help you sleep? ›1. Pineapple. The consumption of melatonin (a hormone found in a few foods, including pineapple) may increase the concentration of melatonin in your blood. Melatonin doesn't magically make you feel sleepy, but it can help reset your circadian rhythm, also known as your 24-hour sleep and wake cycle.
What happens if you eat pineapple before bed? ›Also high in melatonin, researchers discovered that after eating pineapple, the melatonin markers in the body could increase by 266 percent. This means that regularly consuming this sweet treat before bed could help you fall asleep fast and stay asleep longer.
How much pineapple should I eat a day? ›Experts encourage more vegetables than fruits for weight management so this leaves room for about 2 servings a day of fruit. In order to obtain the nutritional benefits from a varied diet, eat no more than one serving or one cup of pineapple a day.
Is pineapple good for high blood pressure? ›
Pineapple Juice: Pineapple juice reduces hypertension due to the adequate presence of potassium and a lesser amount of sodium. (A cup of pineapple juice contains about 1 milligram of sodium and 195 milligrams of potassium.
What are the benefits of eating pineapple first thing in the morning? ›Ease of digestion process:
Due to the presence of bromelain, it is best to help in the process of digestion effectively if you eat pineapple early in the morning. It contains a high amount of fiber as well.
Pineapples are one of those fruits that contain glucose and sucrose sugars. And because of this, they may elevate blood sugar levels in our body (2).
Is pineapple too high in sugar? ›It is fairly high in sugars (carbohydrates), with a glycemic index of 59, but due to pineapples being on average 86% water, their glycemic load as a whole fruit for a standard 120 gram serving size is 6, which is low.
Is pineapple full of sugar? ›Pineapple Nutrition
As a fruit filled with good-for-you nutrients, pineapple makes a healthy addition to any diet. One cup of fresh cubed pineapple has 80 calories, 22 grams of carbs, 16 grams of sugar, 2 grams of fiber and 1 gram of protein.
Pineapple is also a fibre-rich fruit that reduces cholesterol levels in the bloodstream that can induce heart attack or any cardiovascular disease.