Pineapple: Calories, Nutrition Facts, and Health Benefits (2026)

Pineapple provides 83 calories per 1 cup of chunks (165 g), along with 2.3 g of fiber and 78.9 mg of vitamin C, which is 88% of the daily value. It also contains 21.6 g of carbohydrates and 16.3 g of sugar, making it a sweet and nutritious option.

This page explores the nutritional profile of pineapple, focusing on its benefits and how it fits into various dietary goals. We will examine its calorie content, fiber, vitamin C, and more.

Pineapple Nutrition Facts (Per Serving and Per 100 g)

The following nutrition facts table provides a detailed breakdown of pineapple's nutrient composition per serving.

Values are for 1 cup chunks (165 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	83	50	4%
Protein	0.9 g	0.5 g	2%
Carbohydrates	21.6 g	13.1 g	8%
Fiber	2.3 g	1.4 g	8%
Sugar	16.3 g	9.8 g	-
Fat	0.2 g	0.1 g	0%
Vitamin C	78.9 mg	47.8 mg	88%
Potassium	180 mg	109 mg	4%
Manganese	1.53 mg	0.93 mg	67%
Folate	30 mcg	18 mcg	7%

About 94% of pineapple calories come from carbohydrates, 4% from protein and 2% from fat.

Pineapple by Health Goal

In this section, we evaluate how pineapple rates against common health and dietary goals.

Goal	Rating	Why
Weight loss	Good	83 calories per serving with 2.3 g fiber for fullness
Blood sugar / diabetes	Good	Glycemic load of about 8 per serving
Immunity	Excellent	Provides 78.9 mg vitamin C (88% DV)
Digestion	Fair	2.3 g fiber per serving supports regularity
Heart health	Good	Potassium (180 mg) and fiber, very low sodium
Muscle gain	Fair	Low in protein (0.9 g); best as a vitamin-rich choice, not a protein source

Pineapple and Blood Sugar

Glycemic index: 59. Glycemic load: 8 per serving.

Pineapple has a glycemic index of about 59 and a glycemic load of around 8 per serving, so it has a modest effect on blood sugar. Fiber and water slow sugar absorption, and pairing it with protein or fat steadies the response.

How Pineapple Compares to Other Fruits

The comparison table highlights how pineapple stacks up against other fruits in terms of key nutrients.

Fruit (per 100 g)	Calories	Sugar (g)	Fiber (g)	Vitamin C (mg)
Pineapple	50	9.8	1.4	47.8
Mango	60	13.7	1.6	36.4
Papaya	43	7.8	1.7	60.9
Orange	47	9.4	2.4	53.2

Pineapple Myths, Checked

Pineapple burns fat , False. Pineapple contains bromelain, an enzyme that aids digestion, but it does not burn body fat.

Pineapple is too acidic to be healthy , False. Pineapple is acidic in taste but a rich source of vitamin C (about 79 mg per cup) and manganese.

How to Track Pineapple

Fruit portions are easy to misjudge, and the difference between 1 cup of pineapple and a larger helping changes the sugar and calories you log. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log pineapple accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see every fruit ranked by glycemic load, most nutrient-dense fruits ranked, and berries ranked by sugar and antioxidants.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by ripeness and variety. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 1 cup of pineapple?

One cup of pineapple chunks (165 g) contains 83 calories. This makes it a low-calorie fruit option that can be included in a balanced diet.

Is pineapple good for weight loss?

Pineapple can be beneficial for weight loss due to its low calorie and high water content. It also provides fiber, which can help you feel full.

Can people with diabetes eat pineapple?

People with diabetes can eat pineapple in moderation. Its glycemic index is about 59, which is considered moderate, so portion control is important.

How much vitamin C is in pineapple?

Pineapple is rich in vitamin C, providing 78.9 mg per cup. This amount meets 88% of the daily value recommended for adults.

Is pineapple high in sugar?

Pineapple contains 16.3 g of sugar per cup, which is naturally occurring. While it is higher in sugar than some fruits, it also offers many health benefits.

Does pineapple help digestion?

Pineapple contains bromelain, an enzyme that may aid digestion. Additionally, its fiber content supports digestive health.

Key Takeaways

• Pineapple has 83 calories per cup (165 g).
• It contains 2.3 g of fiber, aiding digestion.
• Pineapple provides 78.9 mg of vitamin C, or 88% of the daily value.
• The glycemic index of pineapple is about 59.
• Pineapple has 16.3 g of sugar per cup.
• It contains 180 mg of potassium, supporting heart health.