Healthsomeness Written Logo

Pineapples

This article is part of a larger article titled "100+ Healthiest Foods On Planet Earth."  Read it here.

Pineapples Nutritional Information (per 100g)

Water: 86 g
Calories: 50 kcal
Protein: 0.5 g
Carbohydrate: 13.1 g
Dietary fiber: 1.4 g
Sugars: 9.9 g
Fat: 0.1 g
Vitamin C: 47.8 mg
Vitamin B1: 0.1 mg
Vitamin B3: 0.5 mg
Vitamin B6: 0.1 mg
Vitamin B9: 18 μg
Vitamin A: 3 μg
Vitamin K: 0.7 μg
Calcium: 13 mg
Iron: 0.3 mg
Magnesium: 12 mg
Phosphorus: 8 mg
Potassium: 109 mg
Sodium: 1 mg
Zinc: 0.1 mg

Pineapples are a sweet tasting tropical fruit with a distinctive and exotic appearance and taste. Eaten fresh or cooked, as a juice or as a burger topping, the pineapple has a wide variety of uses and a wide variety of culinary applications. Being grown all over the world, pineapple has been adopted into a number of different culinary traditions, aside from its adoption as a topping for pizzas and hamburgers! Low calorie, high in vitamin C, and with potent and unique benefits for digestion, inflammation, and weight gain, the pineapple is a fantastic health food.

Nutritionally, pineapple’s main benefit is its astonishingly high amounts of vitamin C: 100g of pineapple contains 50 calories, but also contains 79% of your Daily Value (DV) of vitamin C (for comparison, that’s almost exactly the same as 100g of orange: 47 calories and 88% DV, a food marketed entirely on its vitamin C content). Moreover, pineapple contains quite high levels of B vitamins, with 100g containing 5% DV of both B6 and B1 (Thiamin).

However, as with all high sugar fruits, tread carefully with pineapple if your diet is already high in simple sugars. Pineapple is great for you, a diet too high in sugar is not (and if you need some vitamin C with no sugar, you could always try kale …).

Having said that word of warning when it comes to sugar, pineapple may have some legitimate benefits when it comes to weight loss because of its vitamin B1 content. Being high in vitamin B1 is actually something of a rarity, and the benefits surrounding weight loss are actually quite interesting, especially for those with type 2 diabetes.

Beyond this, the really interesting thing about pineapple is the presence of an enzyme unique to pineapple: bromelain. Bromelain is used as an anti-inflammatory after surgery, meaning it’s a potent tool in the fight against inflammation (which can lead to a number of diseases, reduced ability to heal from injuries, and so on). Beyond that, this review states the benefits for modulating tumour growth, blood clotting, and inflammation.

While the research done has been performed at higher doses than you would get from eating pineapple, it is certainly possible that dietary pineapple may have some impact on the problems listed above. But while we wait for the research, remember that pineapple is delicious, has great vitamin C content, and is that rarest of things: a sugary food that may help with weight loss.