Nutrition in pineapple: facts you need to know 

Nutrition in pineapple implies that it contains essential natural compounds for human health. But Carbs in pineapple form a substantial part of pineapple calories. Nevertheless, the health benefits of pineapple outweigh the carbs in pineapple. Let’s see pineapple nutrition.

The pineapple is one of the most consumed fruits in tropical dessert dishes and meals in tropical nations like the Philippines, Thailand, and Malaysia. Pineapple is the third most valuable fruit crop in the world’s tropical regions, after banana and citrus.

Pineapple is a luscious and nutritious tropical fruit. This popular fruit contains vitamins, minerals and antioxidants, including enzymes that can attack disease and inflammation, boosting the immune system. 

Pineapple and its natural compounds have long been linked to several health benefits, including helping digestion, boosting immunity, and speeding up recovery from surgical, chemotherapy and reconstructive surgery, among many others.

Nutrition in pineapple: calories and carbs and more

There are around 9.42 grams of carbs in pineapple out of 42.99 kcal Calories in pineapple of 100 gm.

In addition, pineapple is also abundant in health-promoting antioxidants, for instance, ascorbic acid, flavonoids, and other phenolic compounds related to antioxidant activities and anti-inflammatory function [PMID: 15453683]

Pineapple is an essential source of sugars, organic acids and some vital minerals in human nutrition and its quality of good flavour, aroma, juiciness and sweetness is well known and appreciated by consumers.

Nutrition in pineapple compared with male and female DRI (Dietary Reference Intake)

Serving size: 1oo gm pineapple

Calories in pineapple

Calories in 100g pineapple are 42.99 kCal; as much as 2.15 % of male DRI of 2000 kCal. Further, it can attain 2.87 % of female DRI of 1500 kCal.

Protein forms 4.84 % of the calories

Carbs form 87.65 % of the calories in pineapple.

Fats form 3.35 % of the calories.

Macros in pineapple nutrition

Protein in 100g pineapple – 0.52 gm, particularly 0.69 % of male DRI of 75 gm. Therefore, it can complete 0.92 % of female DRI of 56.25 gm. To clarify, protein DRI is 15% of calories.

Carbs in pineapple – 9.42 gm, therefore, is 3.43 % of male DRI of 275 gm. Thus, it can achieve 4.57 % of female DRI of 206.25 gm. In general, the carbohydrates DRI is 55% of calories.

Fats in pineapple – 0.16 gm, notably 0.24 % of male DRI of 66.67 gm. As a result, a woman gets 0.32 % of female DRI of 50.00 gm. Fats DRI is 30% of calories.

The fibre in pineapple – 3.46 gm, thus is 9.11 % of male DRI of 38 gm. On the other hand, females get 13.84 % of female DRI of 25 gm.

Soluble Fibre – 0.59 gm, particularly 5.90 % of male DRI of 10 gm. Additionally, females will get 5.98 % of female DRI of 9.86 gm.

Total Free Sugar – 8.56 gm, which is not only 14.27 % of male DRI of 60 gm but also 17.12 % of female DRI of 50 gm.

Vitamins in pineapple nutrition

Vitamin A – 2.60 mcg, as much as 0.29 % of male DRI of 900 mcg. Furthermore, women can get 0.37 % of female DRI of 700 mcg.

Thiamine (Vitamin B1) – 0.05 mg, particularly 4.17 % of the daily requirement of males of 1.2 mg. Subsequently, females will get 4.55 % of female DRI of 1.1 mg.

Riboflavin (Vitamin B2) – 0.03 mg, therefore, is 2.31 % of male DRI of 1.3 mg. Besides, women also get 2.73 % of female DRI of 1.1 mg.

Niacin (Vitamin B3) – 0.12 mg, notably 0.75 % of male DRI of 16 mg and 0.86 % of female DRI of 14 mg.

Pyridoxine (Vitamin B6) – 0.13 mg, thus is 10.00 % of DRI of 1.3 mg for males and females.

Biotin (Vitamin B7) – 1.05 mcg, therefore, is 3.50 % of DRI of 30 mcg for males and females.

Total Folate (Vitamin B9) – 18.21 mcg, as much as 4.55 % of DRI of 400 mcg for males and females.

Cobalamin (Vitamin B12) – 0.00 mcg, particularly 0.00 % of DRI of 2.4 mcg for males and females

L-ascorbic acid (Vitamin C) – 36.37 mg, therefore, is 40.41 % of male DRI of 90 mg. Further, it is 48.49 % of female DRI of 75 mg.

Calciferol (Vitamin D) – 0.21 mcg, notably 4.20 % of DRI of 5 mcg for males and females.

Alpha-tocopherol (Vitamin E) – 0.45 mg, thus is 3.00 % of DRI of 15 mg for males and females.

Vitamin K – 2.40 mcg, as much as 2.00 % of male DRI of 120 mcg and 2.67 % of female DRI of 90 mcg.

Minerals in pineapple nutrition

Calcium – 10.88 mg, particularly 1.09 % of DRI of 1000 mg for males and females.

Phosphorus – 13.56 mg, therefore, is 1.94 % of DRI of 700 mg for males and females.

Iron – 0.28 mg, notably 3.50 % of male DRI of 8 mg and 1.56 % of female DRI of 18 mg.

Magnesium – 12.68 mg, thus is 3.17 % of male DRI of 400 mg and 4.09 % of female DRI of 310 mg.

Copper – 70.00 mcg, as much as 7.78 % of DRI of 900 mcg for males and females.

Manganese – 1.28 mg, particularly 55.65 % of male DRI of 2.3 mg and 71.11 % of female DRI of 1.8 mg.

Molybdenum – 0.00 mcg, therefore, is 0.00 % of DRI of 45 mcg for males and females.

Zinc – 0.10 mg, notably 0.91 % of male DRI of 11 mg. At the same time, women get 1.25 % of female DRI of 8 mg.

Chromium – 8.00 mcg, thus is 22.86 % of male DRI of 35 mcg. Besides, women too get 32.00 % of female DRI of 25 mcg.

Selenium – 0.08 mcg, as much as 0.15 % of DRI of 55 mcg for males and females.

Cholesterol – 0.00 mg,

Potassium – 143.00 mg, as much as 3.04 % of DRI of 4700 mg for males and females.

Sodium – 1.43 mg, particularly 0.10 % of DRI of 1500 mg for males and females.

Omega 3 – 30.00 mg, therefore, is 5.00 % of DRI of 600 mg for males and females,

Omega 6 – 17.75 mg, not only 2.96 % of DRI of 600 mg for males and females.

Note on pineapple nutrition

Values of DRI are for a healthy adults. Nutrition and calorie requirements may vary as per gender, age and physical activities. Nutritional values of pineapple are from IFCT, approximate and may have variance.

Health benefits of nutrition in pineapple

In addition to being a staple tropical fruit, the pineapple also provides an array of health benefits. Its high level of nutritional value makes it an excellent choice for your daily nutrition needs. Learn more about this fantastic fruit’s nutrition facts.

Pineapples are a common tropical fruit with high nutritional value and medicinal properties. People around the globe eat Pineapples as they are easy to incorporate into daily diet plans. Pineapples contain plenty of dietary fibre and phytochemicals such as catechin, gallic acid, epicatechin and ferulic acid. The biologically active compounds in pineapples provide powerful natural pharmacological activities. 

Several studies have reported the health benefits of pineapple consumption as highlighted by anti-obesity, anti-dyslipidemia, antioxidant, and anti-inflammatory properties [PMID: 33827626]. Let’s see the health benefits of pineapple.

Instant energy booster

The carbs in pineapple are at 87% of calories which is high. Further, the free sugar in the pineapple is also high at 14% of daily intake. Eating pineapple or pineapple juice can provide you instant energy than having aerated drinks. 

High in fibre

Pineapple is also high in fibre. Just 100 grams of pineapple provides around 14% of the day’s fibre needed by women. Eating two servings  (200 grams) of pineapple would offer you more than 25% of the daily fibre requirement. High fibre fruit such as pineapple and other low-calorie meals can form a good weight loss diet. You can also refer to some more high fibre foods for your information.

High in vitamin C

Just 100 g of pineapple can provide you with around 40% of the day’s vitamin C needs. 2 big servings of pineapple (approximately 200 g to 250 grams) will complete vitamin C needs for your entire day.

High in antioxidant minerals

Pineapple also contains a good amount of chromium and manganese, good antioxidants for the body and shallow sodium content.

Fights free radicals

Another health benefit of pineapple juice is its contribution to eliminating free radicals. Free radicals in the body damage DNA and lead to several age-related problems. The problems include skin wrinkles, premature ageing and cancer. Scientists believe that the polyphenols found in pineapple juice fight free radicals by neutralizing their harmful effects. As a result, they help prevent DNA damage and thus help maintain healthy cell function. 

Promotes a healthy digestive system

Eating pineapple may benefit your digestive system by reducing inflammation in the digestive tract. 

Animal studies have shown that daily oral supplementation of pineapple extract bromelain has reduced colonic inflammation along the digestive system lining, including the large intestine and rectum [PMID: 15936249].

Bromelain counteracts some intestinal pathogens whose enterotoxin causes diarrhoea [PMID: 23304525].

Protects the heart against bad cholesterol effects

People with high cholesterol may benefit from eating pineapple. Pineapple has antioxidant and cholesterol-lowering properties. Animal studies have shown that eating pineapple may reduce cholesterol in high cholesterol patients. Pineapple may be a superfood for your heart against cholesterol [PMID: 33827626].

It supports healing and fights colonic inflammation 

Pineapple juice contains a particular enzyme derived from the pineapple stem called Bromelain, responsible for anti-inflammation activity in cells. Animal studies have demonstrated that the long-term supplementation of fresh pineapple juice containing active bromelain enzymes decreases the severity of chronic inflammation [PMID: 20848493].

Arthritis

Juice extract of pineapple called Bromelain is also known to have an anti-inflammatory effect on specific immune cells responsible for the development of arthritis [PMID: 22850529]. 

Studies have shown that higher doses of Bromelain have reduced swelling, pain and joint tenderness in people with Osteoarthritis [PMID: 11584936]. 

Asthma

Animal studies suggest that Bromelain reduces inflammation in asthma, and scientists think it may also be effective in human conditions [PMID: 18317550].

Rhinitis 

Many people suffer from continuous nasal allergies, such as constant sneezing, nasal congestion, and other symptoms. Environmental pollutants, drug side effects, and food sensitivity are some reasons that give rise to this kind of inflammation. Treatment with vitamin C and bromelain therapy is effective in such cases [PMID: 11056414].

Nutritionist & Dietician
Hello everyone, I am Nutritionist Smriti Indarapu, a Post Graduate Diploma holder in Nutrition and Dietetics, practicing nutrition for the last 10 years. The journey started when we were having our family... Read full bio
www.vegdietplans.com

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