Nutrition for Pineapple

Calories, Protein, Vitamins and More

image of pineapple source

Pineapple Nutrition Summary

One cup of pineapple (165 grams or 0.4 lb) contains 83 calories and 0.9 grams of protein. Pineapple consist of 86% water, 13% carbohydrates, and less than 1% of protein or fat.

Pineapple is an excellent source of a few nutrients, including dietary fiber and Vitamin C. It also contains significant amounts of carbohydrates, potassium, Vitamin B6, manganese and copper.

In one cup of pineapple:

  • Calories: 83
  • Protein: 0.9 g
  • Sugar: 16.3 g
  • Dietary fiber: 2.3 g
  • Fat: 0.2 g
  • Sodium: 1.7 mg
There is no significant amounts of saturated fat or cholesterol in pineapple.

See the Pineapple Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Pineapple, raw, all varieties.

Calories in Pineapple

Pineapple has 83 calories per cup or 50 calories for every 100 grams. Most of its calories are from carbohydrates.

94% of calories in pineapple are from carbohydrates, 4% of calories are from protein and 2% of calories are from fat.

Calories from Carbs

The majority, or 94% of the calories in pineapple are from carbohydrates. The carbs in pineapple are mostly in the form of dietary fiber and sugar (12% and 88%). 1 cup of pineapple has 9% of daily values or 2.3 grams of dietary fiber.

  • Dietary fiber: 2.3 g
  • Sugar: 16.3 g
There is no significant amounts of starch in pineapple.

Calories from Fat

A small portion, or 2% the calories in Pineapple are from fat. Pineapple is very low in total fat, with 0.2 grams per cup. Most of the fat in pineapple are healthier unsaturated fats.

Pineapple is cholesterol free and trans-fat free.

  • Total fat: 0.2 g
  • Polyunsaturated fat: 0.1 g
There is no significant amounts of cholesterol, trans fat, saturated fat or monounsaturated fat in pineapple.

Calories Similar to Pineapple

Some other fruits or fruit juices with similar calories to pineapple by weight:

Protein in Pineapple

One cup of Pineapple has 0.9 grams of protein or about 2% of daily recommended intake. Pineapple is relatively low in protein, and is not a source of complete protein, containing little or small amounts of the majority of the nine essential amino acids.

  • Protein: 0.89 g
  • Threonine: 0.03 g
  • Isoleucine: 0.03 g
  • Leucine: 0.04 g
  • Lysine: 0.04 g
  • Phenylalanine: 0.03 g
  • Valine: 0.04 g
There is no significant amounts of tryptophan, methionine or histidine in pineapple.

Protein Similar to Pineapple

Some other fruits or fruit juices with similar amounts of protein to pineapple by weight:

Vitamins and Minerals in Pineapple

An good source of nutrients, pineapple contains abundant amounts of Vitamin C. In fact, a single cup of pineapple contains 105% of recommended daily values or 78.9 milligrams of Vitamin C.

Vitamins in pineapple (1 cup):
  • Vitamin a: 5 ug
  • Thiamin: 0.1 mg
  • Riboflavin: 0.1 mg
  • Niacin: 0.8 mg
  • Vitamin b6: 0.2 mg
  • Vitamin c: 78.9 mg
  • Folate: 29.7 ug
  • Vitamin k: 1.2 ug
Minerals in pineapple (1 cup):
  • Calcium: 21.5 mg
  • Potassium: 179.9 mg
  • Iron: 0.5 mg
  • Magnesium: 19.8 mg
  • Zinc: 0.2 mg
  • Selenium: 0.2 ug
  • Phosphorus: 13.2 mg
  • Copper: 0.2 mg
  • Manganese: 1.5 mg
  • Choline: 9.1 mg
There is no significant amounts of pantothenic acid, vitamin e or vitamin b12 in pineapple.

Similar to Pineapple for Vitamin C

Here are some other fruits or fruit juices with similarly abundant amounts of Vitamin C to pineapple:

Flavonoids and Carotenoids in Pineapple [3]

Pineapple contains a couple of healthy phytonutrients and antioxidants, specifically carotenoid beta-carotene and flavonoid quercetin. In one cup of pineapple:

  • beta-carotene: 58 ug
  • Quercetin: 0.23 mg

Pineapple Nutrition Chart


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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Pineapple in Cooking

Pineapple is in the top 10% of most popular ingredients for recipes. Pineapple can be consumed raw and is often crushed or peeled before cooking or serving. Most recipes call for one or two cups of pineapple.

Friends and Relatives of Pineapple

Foods commonly cooked with pineapple: Other similar relatives:

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