By the Nutriveda editorial team · Updated 10 November 2026
Pineapple is a tropical fruit with fibrous, very juicy yellow flesh and a sweet-sharp taste. It has 50 kcal and 9.8 g of natural sugar per 100 g, and a small bowl of chunks (120 g) comes to about 60 kcal. It is also one of the best everyday sources of vitamin C among fruit.
Nutrition per 100 g
| Nutrient | 100 g | Share of EU reference intake* |
|---|---|---|
| Energy | 50 kcal | |
| Protein | 0.5 g | |
| Fat | 0.1 g | |
| of which saturated | 0.0 g | |
| Carbohydrate (total, fibre included) | 13.1 g | |
| of which sugars | 9.8 g | |
| Fibre | 1.4 g | |
| Potassium | 109 mg | 5% |
| Calcium | 13 mg | 2% |
| Magnesium | 12 mg | 3% |
| Iron | 0.3 mg | 2% |
| Sodium | 1.0 mg | |
| Vitamin C | 48 mg | 60% |
Values are for: raw pineapple flesh, mixed varieties. Source: USDA FoodData Central, SR Legacy, FDC ID 169124 (“Pineapple, raw, all varieties”), checked against the USDA archive on 10 November 2026. *Adult reference intakes from Regulation (EU) 1169/2011. USDA lists total carbohydrate, fibre included.
Health benefits
Vitamin C is the standout: a normal portion covers most of the daily reference intake. Beyond that, pineapple is mostly water and natural sugar with a little fibre. Fresh pineapple also contains bromelain, a group of enzymes that break down protein. That is the reason your tongue can tingle after a few slices.
- Vitamin C: 48 mg per 100 g, 60% of the daily reference intake (a 120 g portion: about 72%). Vitamin C contributes to the normal function of the immune system.
The vitamin and mineral statements use wording authorised in the EU (Regulation (EU) 432/2012). They describe the nutrient, not a special power of the food itself.
How to choose and eat it
A pineapple does not get sweeter after it is picked, so choose well in the shop. Smell the base: it should smell sweet, not sour or fermented. The fruit should feel heavy, and the leaves should look fresh and green. Keep it on the counter for a day or two, or in the fridge for up to a week. Cut fruit goes in a closed box in the fridge.
Twist off the crown, slice off the top and base, stand it up and cut the skin away in strips, then remove the woody core. Eat it fresh, grill slices for two minutes on each side, or add chunks to a cabbage slaw. For canned pineapple, choose fruit in juice, not in syrup.
Who should be careful
Because of its enzymes and acidity, a lot of fresh pineapple can leave the mouth and lips sore for a while. This passes on its own. Canned and cooked pineapple do not have this effect, because heat switches the enzymes off.
Bromelain is also sold as a supplement. According to the US NCCIH, the research is limited, and it is not enough to recommend bromelain for conditions such as sinusitis. Eating pineapple is not the same as taking a supplement, and neither is a treatment.
FAQ
How many calories are in pineapple?
Raw pineapple has 50 kcal per 100 g. A small bowl of chunks, about 120 g, has roughly 60 kcal.
Why does pineapple make my tongue tingle?
Fresh pineapple contains enzymes that break down protein, together with fruit acids. They irritate the mouth a little. Cooked or canned pineapple does not do this.
Why will my jelly not set with fresh pineapple?
The same enzymes break down gelatine. Use canned pineapple, or heat fresh pineapple first, and the jelly will set.
Related entries
- Mandarins
- Kiwi – another fruit rich in vitamin C
- Greek yogurt
- Ginger – for pineapple and ginger smoothies
Sources
- USDA FoodData Central. Pineapple, raw, all varieties, FDC ID 169124. fdc.nal.usda.gov
- Regulation (EU) No 1169/2011: reference intakes and the allergen list. eur-lex.europa.eu
- Regulation (EU) No 432/2012: authorised health claims. eur-lex.europa.eu
- NCCIH (US National Institutes of Health). Bromelain. Last updated November 2024. nccih.nih.gov
This page is for information only and is not medical or dietary advice.