Grapefruit vs pineapple: which is healthier?

They are about equally nutrient-dense: grapefruit scores 83/100 and pineapple 82/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.

Grapefruit

83/100Excellent nutrient density

42 kcal per 100 g. Half a grapefruit: 123 g

Pineapple

82/100Excellent nutrient density

50 kcal per 100 g. 1 cup chunks: 165 g

Which to pick for your goal

Fewer caloriesGrapefruit42 vs 50 kcal per 100 g
More proteinAbout even0.8 vs 0.5 g per 100 g
More fiberAbout even1.6 vs 1.4 g per 100 g
Less sugarGrapefruit6.9 vs 9.8 g per 100 g
More potassiumGrapefruit135 vs 109 mg per 100 g
Less saturated fatAbout even<0.1 vs <0.1 g per 100 g

Nutrition side by side

Per 100 g and per typical portion. Bold marks the better value for each row.
Nutrient	Grapefruit, 100 g	Pineapple, 100 g	Grapefruit, 123 g	Pineapple, 165 g
Calories	42 kcal	50 kcal	52 kcal	83 kcal
Protein	0.8 g	0.5 g	0.9 g	0.9 g
Carbohydrates	11 g	13 g	13 g	22 g
Sugars	6.9 g	9.8 g	8.5 g	16 g
Fiber	1.6 g	1.4 g	2 g	2.3 g
Fat	0.1 g	0.1 g	0.2 g	0.2 g
Saturated fat	<0.1 g	<0.1 g	<0.1 g	<0.1 g
Vitamin C	31 mg	48 mg	38 mg	79 mg
Vitamin A	58 µg	3 µg	71 µg	5 µg
Potassium	135 mg	109 mg	166 mg	180 mg
Iron	<0.1 mg	0.3 mg	<0.1 mg	0.5 mg
Calcium	22 mg	13 mg	27 mg	21 mg
Magnesium	9 mg	12 mg	11 mg	20 mg
Sodium	0 mg	1 mg	0 mg	1.6 mg

Last updated October 8, 2026. Scores use the HowHealthyIs Score method.

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