Nutrition for Pineapple

Calories, Protein, Vitamins and More


image of pineapple source

Pineapple Nutrition Summary

One fl of pineapple (20.6 grams or 0.73 oz) contains 10 calories and 0.1 grams of protein. Pineapple consist of 86% water, 13% carbohydrates, and less than 1% of total fat or protein.

Pineapple is a source of Vitamin C and manganese.

In one fl of pineapple:

  • Calories: 10
  • Protein: 0.1 g
  • Sugar: 2 g
  • Dietary fiber: 0.3 g
  • Sodium: 0.2 mg
There is no significant amounts of total fat, 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 10 calories per fl or 48 calories for every 100 grams. Most of its calories are from carbohydrates.

96 percent of calories in pineapple are from carbohydrates and 4% of calories are from protein.

Calories from Carbs

The majority, or 96% of the calories in pineapple are from carbohydrates. The carbs in pineapple are mostly in the form of dietary fiber and sugar (13% and 87%). 1 fl of pineapple has 1% of daily values or 0.3 grams of dietary fiber.

  • Dietary fiber: 0.3 g
  • Sugar: 2 g
There is no significant amounts of starch in pineapple.

Calories from Fat

Pineapple does not contain a significant amount of calories from fat (less than 1%). Pineapple is very low in total fat, with <0.1 grams per fl. It also is cholestrol free. Most of the fat in pineapple are healthier unsaturated fats:

  • Total fat: < 0.1 g
There is no significant amounts of cholestrol, saturated fat, monounsaturated fat or polyunsaturated fat in pineapple.

Calories Similar to Pineapple

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

Protein in Pineapple

A single fl of pineapple contains 0.1 grams of protein. 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: 0.11 g
  • Lysine: 0.01 g
There is no significant amounts of tryptophan, threonine, isoleucine, leucine, methionine, phenylalanine, valine 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

Pineapple is a source of Vitamin C and manganese.

Vitamins in pineapple (1 fl):
  • Vitamin a: 0.6 ug
  • Thiamin: < 0.1 mg
  • Niacin: 0.1 mg
  • Vitamin b6: < 0.1 mg
  • Vitamin c: 9.9 mg
  • Folate: 3.7 ug
  • Vitamin k: 0.1 ug
Minerals in pineapple (1 fl):
  • Calcium: 2.7 mg
  • Potassium: 22.5 mg
  • Iron: 0.1 mg
  • Magnesium: 2.5 mg
  • Zinc: < 0.1 mg
  • Selenium: < 0.1 ug
  • Phosphorus: 1.7 mg
  • Copper: < 0.1 mg
  • Manganese: 0.2 mg
  • Choline: 1.1 mg
There is no significant amounts of riboflavin, pantothenic acid, vitamin e or vitamin b12 in 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 fl of pineapple:

  • beta-carotene: 7 ug
  • Quercetin: 0.03 mg

Pineapple Nutrition Chart

Pineapple:

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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 ounces of pineapple.

Friends and Relatives of Pineapple

Foods commonly cooked with pineapple: Other similar relatives:


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