Read about the nutrition facts, health benefits, nutritional value and calories found in Pineapple

Pineapple Nutrition

No other fruit makes the statement ‘hard on the outside and soft on the inside’ are credible as the pineapple does. This fruit is not only a blend of pulpy golden-yellow juices with a sweet tangy taste, but it is also accompanied with nutrients that rejuvenate the body. The pineapple is a popular fruit as it can be eaten raw, can be added to desserts and fruit salads, made into jams, yogurt and ice creams and can also be used as a kicker in a cocktail. That’s not all! It can be grown for ornamental purposes and act as a source of textile fiber called Pina. Owing to its succulent nature and richness of nutrients, it is important for every individual to read all about the nutritional information, health benefits and how to select a fresh pineapple and store it.



The word ‘pineapple’ is believed to be used for the first time by Englishmen in 1398, who described it as the reproductive organs of the pine tree. It was only after Christopher Columbus and his crew members discovered the fruit in 1493, on the island of Guadeloupe of the Caribbean, that they gave it this name based on its resemblance to the pine cone. The fruit was then brought back to Europe as one of the exotic prizes of the New World. Pineapples were soon made available in England by other sailors and explorers. By the end of the 16th century, many Spanish and Portuguese explorers introduced this fruit to many regions of Asia, Africa and South Pacific colonies, where it is still grown. But it was only in 1903 that James Drummond Dole began successfully canning the pineapple, making it easily accessible worldwide. Today, Hawaii, Mexico, Honduras, Thailand, Philippines, Costa Rica, Brazil and the Dominican Republic are the leading producers of pineapples. In India, it was introduced in 1548AD by the Portuguese and is largely grown in the states of Assam, Meghalaya, Tripura, Manipur, Bengal, Kerala, Karnataka, Goa and few other states, in a small scale.


Health Benefits of Ananas (Pineapples)

  • Pineapples are loaded with essential vitamins, including A, B, C, E, and K. It contains minerals such as iron, calcium, potassium and manganese. In addition to these nutrients, pineapples are high on fiber and low in fat and cholesterol.

  • Manganese, an important trace mineral needed by the body to build bones and connective tissues, is found in pineapple in large quantities. Therefore, this fruit can be included in the regular diet as it positively affects the growth and strengthening of bones in young people and adults. The calcium present in pineapple further adds to the formation of healthy gums.

  • According to studies, eating pineapple lowers chances of age-related macular degeneration, which in turn leads to loss of vision. Beta carotene is found in good proportions in pineapple.

  • This fruit is an excellent source of vitamin C, which is known to possess antioxidant properties thereby providing protection against free radicals and lowering the risk of atherosclerosis, diabetic heart diseases, asthma and cancer. Moreover, it strengthens the immune system and fights signs of infection.  

  • Studies prove that bromelain present in pineapples is a multifaceted compound that helps the body in many ways. It is considered an effective anti-inflammatory agent that on consumption can relieve painful joints seen during osteoarthritis and also reduce swelling, bruising, healing time and pain after surgeries.

  • Eating pineapple or drinking its juice not only reduces gastric troubles, bloating, constipation, nausea and symptoms of irritable bowel syndrome, but it also helps in getting rid of intestinal worms.

  • Nutrients in pineapple can suppress cough and provides relief from infections such as sinusitis and bronchitis, by breaking the mucus down in the nasal, sinus and respiratory areas.

  • Consumption of pineapple is known to prevent heart problems by reducing the risk of blood clots in the body.


Nutritional Value & Calories In Pineapple 

Amount: 1 cup

Weight: 165 g

Basic Components

891 mg


142 g


0.4 g


9.9 mg


Total Calories


Calories From Carbohydrates


Calories From Fats


Calories From Proteins


Total Carbohydrates

22 g

Dietary Fiber

2.3 g


16 g

Fats & Fatty Acids

Total Fat

198 mg

Saturated Fat

15 mg

Monounsaturated Fat

21 mg

Polyunsaturated Fat

66 mg

Omega-3 Fatty Acids

28 mg

Omega-6 Fatty Acids

38 mg


Vitamin A

96 IU

Vitamin C

79 mg

Vitamin E

33 mcg

Vitamin K

1.2 mcg


130 mcg


53 mcg


825 mcg

Vitamin B6

185 mcg


30 mcg

Pantothenic Acid

351 mcg


9.1 mg


0.2 mg


21 mg


479 mcg


20 mg


13 mg


180 mg


1.7 mg


198 mcg


182 mcg


1.5 mg


0.17 mcg


How many calories in pineapples (per 100 gm)

Pineapples have about 50 calories per 100 g of weight.


How to Buy Pineapple

  • It may seem a little difficult to select a perfect pineapple due to its rough exterior. But, the colour of the fruit must be golden yellow. Greater the colour, fresher and sweeter is the flesh.  A green pineapple indicates an unripe one.

  • The leaves attached at the head of the pineapple should be green and not brown or wilted. Make sure that these appendages don’t fall off on touch, as this shows maturity and old age of the fruit.

  • Take a whiff of the pineapple before you purchase it. A sweet and fruity scent means it is ripe and fresh. Very little scent means it is not fully ripe yet and a fermented aroma shows that it is way past its life. Find a new fruit, in this case!

  • The pineapple should be firm to touch and without any cracks, molds, soft spots or other signs of discolouration on its surface.


Pineapple Storage Tips

  • Pineapples are highly perishable foods and thus, must be consumed quickly.

  • However, proper storage of this fruit can extend its shelf life for a few more days. A fresh and uncut pineapple may ripen faster when kept at room temperature.

  • Now, if a pineapple is already cut then it will not ripen further, instead the fruit will lose out on its juices and nutrients. Therefore, it is recommended that you place the pieces of pineapple in airtight containers and refrigerate. This will last for 2-3 days more.

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