Calories in Pineapples: Nutrition Facts & Serving Sizes
Per 1 cup, chunks (165g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
One cup of pineapple chunks (165g) contains 82.5 calories, making it a low-calorie tropical fruit that satisfies a sweet craving. Per 100g, pineapple has 50 calories, 13.1g of carbs, 0.5g of protein, and just 0.1g of fat. The standout nutrient is vitamin C at 47.8mg per 100g, covering roughly 50% of the daily recommended intake. Pineapple also contains bromelain, a natural enzyme found in the fruit's flesh and core that aids protein digestion. Folate at 18mcg per 100g supports cell health, and potassium at 109mg supports electrolyte balance. The sugar content is 9.9g per 100g, which is natural fruit sugar. Pineapple works well post-workout as a fast-digesting carb source, in smoothies, or as a fresh snack to hit your micronutrient targets without loading up on calories.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 slice, thin (3-1/2" dia x 1/2" thick) (56g) | 28 | 0.3g | 7.3g | 0.1g | 0.8g |
| 1 slice (4-2/3" dia x 3/4" thick) (166g) | 83 | 0.8g | 21.7g | 0.2g | 2.3g |
| 1 fruit (905g) | 452.5 | 4.5g | 118.6g | 0.9g | 12.7g |
| 1 cup, chunks (165g) | 82.5 | 0.8g | 21.6g | 0.2g | 2.3g |
| 1 slice (3-1/2" dia x 3/4" thick) (84g) | 42 | 0.4g | 11g | 0.1g | 1.2g |
| 100g | 50 | 0.5g | 13.1g | 0.1g | 1.4g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 50 | 3% |
| Protein | 0.5g | 1% |
| Total Fat | 0.1g | |
| Total Carbohydrates | 13.1g | 5% |
| Dietary Fiber | 1.4g | 5% |
| Sugars | 9.9g | 20% |
| Sodium | 1mg |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 13mg | 1% |
| Iron | 0.3mg | 2% |
| Potassium | 109mg | 2% |
| Vitamin A | 3mcg | 0% |
| Vitamin C | 47.8mg | 53% |
| Vitamin B6 | 0.1mg | 6% |
| Magnesium | 12mg | 3% |
| Phosphorus | 8mg | 1% |
| Zinc | 0.1mg | 1% |
| Selenium | 0.1mcg | 0% |
| Folate | 18mcg | 5% |
| Thiamin (B1) | 0.1mg | 8% |
| Niacin (B3) | 0.5mg | 3% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Pineapples
Pineapple is one of the few natural food sources of bromelain, a mix of protein-digesting enzymes found in the fruit flesh and core. Bromelain has been studied for its anti-inflammatory properties and potential to reduce post-exercise muscle soreness and swelling. While most research uses concentrated bromelain supplements, eating fresh pineapple does provide a meaningful dose.
Vitamin C at 47.8mg per 100g is the headliner micronutrient here. Vitamin C is essential for collagen synthesis (important for joint and connective tissue health), immune function, and antioxidant defense against free radicals generated during intense training.
Folate at 18mcg per 100g supports DNA synthesis and cell division. Potassium at 109mg per 100g contributes to electrolyte balance, helping muscles contract properly and managing blood pressure.
The natural sugars in pineapple (9.9g per 100g) are primarily fructose and sucrose. Post-workout, this makes pineapple a practical option to replenish muscle glycogen alongside a protein source. The 1.4g of fiber moderates the glycemic impact compared to drinking juice.
At 50 calories per 100g, pineapple is filling enough to curb sweet cravings during a cut while delivering real micronutrient value. Avoid canned pineapple in syrup, which adds unnecessary sugar and calories.
Dietary Considerations
Pineapple is naturally gluten-free, vegan, and fat-free. At 50 calories per 100g, it fits comfortably into weight loss and maintenance diets. The 13.1g of carbs per 100g means it is not ideal for strict keto or very low-carb diets, but moderate consumption works on flexible low-carb approaches. The natural sugar content (9.9g per 100g) is worth tracking if you are closely monitoring total sugar intake. Fresh pineapple is preferable to canned versions, which often come in sweetened syrup and lose some bromelain activity during heat processing. Pineapple juice should be treated as a high-sugar drink rather than a health food.
Daily Intake (100g)
100g of pineapple provides 3% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in pineapple?
Pineapple has 50 calories per 100g. One cup of pineapple chunks (165g) contains about 82.5 calories. A thin slice (56g) has roughly 28 calories.
Is pineapple good for weight loss?
Yes, pineapple is a solid choice for weight loss. At 50 calories per 100g, it is low in calories while being sweet and satisfying. It also contains fiber and bromelain, which may help with digestion. Stick to fresh pineapple rather than juice or canned varieties in syrup.
How much protein is in pineapple?
Pineapple contains 0.5g of protein per 100g. A cup of chunks has about 0.8g of protein. It is not a meaningful protein source.
What is bromelain in pineapple and what does it do?
Bromelain is a group of protein-digesting enzymes found in pineapple flesh and core. It helps break down proteins in the digestive tract and has anti-inflammatory properties. Some research suggests it may help reduce post-exercise muscle soreness. Bromelain is destroyed by heat, so canned or cooked pineapple has less activity than fresh.
Is pineapple high in sugar?
Pineapple contains 9.9g of sugar per 100g, which is natural fruit sugar (fructose and sucrose). This is moderate compared to other fruits. A cup of chunks has about 16.3g of sugar. For most people this is fine, but if you are tracking sugar closely or following keto, be mindful of portions.
Can I eat pineapple after a workout?
Yes. Pineapple is a practical post-workout snack. The natural sugars help replenish muscle glycogen, and bromelain may reduce inflammation and support protein digestion. Pair it with a protein source like Greek yogurt or a protein shake for a complete recovery meal.
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