How healthy is pineapple?
Is pineapple healthy? Yes, for most people. Pineapple scores 82/100 on the HowHealthyIs Score: 100 g provides 50 kcal, 48 mg vitamin C and 1.4 g fiber. A cup covers most of a day of vitamin C and adds manganese; it is sweet but not calorie-dense. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Pineapple ranks higher than 82% of them.
Counts in favor (% daily value per 100 kcal)
- Vitamin C100%
- Fiber10%
- Magnesium6%
- Potassium5%
- Iron3%
- Protein2%
- Calcium2%
- Vitamin A1%
- Vitamin E0%
Counts against
- Saturated fat0%
- Added sugars0%
- Sodium0%
Raw NRF9.3: 129 minus 0 = 128. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in pineapple?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 50 kcal | 83 kcal | |
| Protein | 0.5 g | 0.9 g | 2% |
| Carbohydrates | 13 g | 22 g | 8% |
| Fiber | 1.4 g | 2.3 g | 8% |
| Sugars | 9.8 g | 16 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 0.1 g | 0.2 g | 0% |
| Saturated fat | <0.1 g | <0.1 g | 0% |
| Vitamins | |||
| Vitamin A | 3 µg | 5 µg | 1% |
| Vitamin C | 48 mg | 79 mg | 88% |
| Vitamin E | <0.1 mg | <0.1 mg | 0% |
| Minerals | |||
| Calcium | 13 mg | 21 mg | 2% |
| Iron | 0.3 mg | 0.5 mg | 3% |
| Potassium | 109 mg | 180 mg | 4% |
| Magnesium | 12 mg | 20 mg | 5% |
| Sodium | 1 mg | 1.6 mg | 0% |
Source: USDA FoodData Central, "Pineapple, raw, all varieties" (FDC 169124). Values rounded.
Why is pineapple good for you?
- 79 mg vitamin C in 1 cup chunks, 88% of the daily value. Vitamin C contributes to the normal function of the immune system.
Good ways to use it
- Smoothies and salsa
- A sweet dessert swap
What should you watch out for?
- Fresh pineapple can make the mouth tingle because of the enzyme bromelain. Canned in syrup adds sugar.
Which fruits score higher?
Other fruits with more nutrition per calorie. Variety matters more than picking one winner.