Raw pineapple

Fruit

Item Rating: 80/100

1 serving (100 grams) contains 50 calories, 0.5 grams of protein, 0.1 grams of fat, and 13.0 grams of carbohydrates.

Nutrition Information

1 cup (166.7g)

Calories		83.3
% Daily Value*
Total Fat		0.2 g	0%
	Saturated Fat	0 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		1.7 mg	0%
Total Carbohydrates		21.7 g	7%
	Dietary Fiber	2.3 g	8%
	Sugars	16.5 g
protein		0.8 g	1%
Vitamin D		0 mcg	0%
Calcium		21.7 mg	1%
Iron		0.5 mg	2%
Potassium		181.7 mg	3%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 1 cal (2.0%)

Protein: 3 cal (3.5%)

Carbs: 86 cal (94.6%)

About Raw pineapple

Pineapple (Ananas comosus) is a tropical fruit native to South America, first cultivated by indigenous peoples and later introduced globally by European explorers. This sweet and tangy fruit is a staple in many cuisines, including Caribbean, Thai, and Hawaiian dishes, often used in desserts, salads, and savory recipes. Nutritionally, raw pineapple is rich in vitamin C, manganese, and dietary fiber and contains a unique enzyme, bromelain, which aids digestion. One cup (165g) offers approximately 82 calories, 2.3g fiber, and over 100% of the daily value for vitamin C, making it both satisfying and nutrient-dense.

Health Benefits

• Vitamin C in pineapple supports a healthy immune system and acts as a powerful antioxidant.
• Manganese contributes to bone health and metabolic function, as pineapple provides 76% of the daily value in a single cup.
• Bromelain aids digestion by breaking down proteins and may have anti-inflammatory properties.
• Pineapple's dietary fiber promotes gut health by enhancing bowel regularity and feeding beneficial gut bacteria.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, gluten-free, paleo

Not suitable for: Low-acid diets, individuals with pineapple allergy

Selection and Storage

Whole pineapples should be stored at room temperature until ripe, then refrigerated for up to 5 days. Once cut, store pineapple chunks in an airtight container in the refrigerator for 3-5 days.

Common Questions About Raw pineapple Nutrition

Is raw pineapple a good source of protein?

Raw pineapple is not considered a high-protein food, providing only about 0.5 grams of protein per 100 grams. It is better known for its vitamin C and carbohydrate content rather than as a protein source.

Can I eat raw pineapple on a keto diet?

Raw pineapple is relatively high in carbs due to its natural sugar content, offering about 13 grams of net carbs per 100 grams. It may not be suitable for strict keto diets, but small portions could fit into some moderate low-carb eating plans.

What are the health benefits and concerns of eating raw pineapple?

Raw pineapple is an excellent source of vitamin C and manganese, supporting immune health and bone strength. However, it is acidic and can sometimes cause mouth irritation or exacerbate acid reflux in sensitive individuals. Moderation is key.

What is the recommended serving size for raw pineapple?

A typical serving size for raw pineapple is 1 cup (about 165 grams), which contains approximately 74 calories, 19 grams of carbs, and provides 131% of the daily recommended intake of vitamin C. Consuming this amount is a balanced way to enjoy its nutrients without overloading on sugar.

How does raw pineapple compare to other tropical fruits in terms of nutrition?

Raw pineapple is higher in vitamin C compared to fruits like mangoes and bananas. However, it contains more sugar and carbs than papaya and watermelon. Its unique enzyme, bromelain, also sets it apart as a natural aid for digestion and anti-inflammatory benefits.

Data Sources & Scientific References