Fruits
Pineapple
Overview
Why eat pineapple?
Pineapple is a low-calorie tropical fruit with an unusually generous dose of vitamin C: one cup of chunks covers 88% of the Daily Value for just 83 calories. It also brings copper, fiber and small amounts of B vitamins, making it a refreshing way to round out breakfast or dessert.
Good to know: Pineapple is naturally high in sugar at about 9.9 g per 100 g, so people watching blood sugar may prefer a modest portion alongside protein or fat.
Outstanding vitamin C
A cup of chunks supplies 78.9 mg of vitamin C, 88% of the Daily Value, supporting immune function, collagen formation and iron absorption from plant foods.
Useful copper source
With 0.18 mg of copper per cup (20% DV), pineapple helps the body form red blood cells and maintain healthy connective tissue and nerves.
Light but filling
At 50 kcal per 100 g with 1.4 g of fiber, pineapple satisfies a sweet craving while adding fluid and fiber that support regular digestion.
Overview drafted with AI from USDA FoodData Central figures. For education, not medical advice.
Nutrition facts
What’s in pineapple?
Calories
50kcal
Protein
0.54g
Carbs
13g
Fat
0.12g
Fiber
1.4g
Sugars
9.8g
Minerals
- Calcium13 mg1%
- Iron0.29 mg2%
- Magnesium12 mg3%
- Phosphorus8 mg1%
- Potassium109 mg2%
- Sodium1 mg0%
- Zinc0.12 mg1%
- Copper0.11 mg12%
- Selenium0.1 µg0%
Vitamins
- Vitamin A3 µg0%
- Vitamin C48 mg53%
- Vitamin E0.02 mg0%
- Vitamin K0.7 µg1%
- Thiamin (B1)0.08 mg7%
- Riboflavin (B2)0.03 mg2%
- Niacin (B3)0.5 mg3%
- Vitamin B60.11 mg7%
- Folate18 µg5%
% Daily Value is based on FDA reference amounts for adults. Bars cap at 100%.
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Source: USDA FoodData Central, “Pineapple, raw, all varieties” (SR Legacy, FDC ID 169124).View the USDA record ↗ (opens in a new tab).