Pineapple — Nutrients, Health Benefits, and Shopping Tips
Written by Listonic Team
Last update on September 5, 2024
Pineapple nutrients
Nutrition facts
Amount per 100 g
Calories
🔥 50 kcal
| Nutrients per: 100 g | Value | % Daily Value* |
|---|---|---|
| Carbs | 13 g | 4.73% |
| Fiber | 1 g | 3.57% |
| Sugars | 10 g | 20% |
| Glycemic Index | 59 | - |
| Protein | 1 g | 2% |
| Sodium | 1 mg | 0.04% |
| Total Fat | 0 | - |
*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Pineapple facts & tips
Health benefits
- High in Vitamin C, which supports immune function, skin health, and overall well-being.
- Contains bromelain, an enzyme that aids in digestion and may help reduce inflammation.
- Rich in antioxidants such as flavonoids and phenolic acids, which help protect the body from free radicals.
- Supports hydration due to its high water content.
- Low in calories, making it a nutritious option for weight management and overall health.
Health risks
- High acidity which can exacerbate symptoms of acid reflux, heartburn, or stomach discomfort in sensitive individuals.
- High sugar content relative to other fruits, which may cause blood sugar spikes, particularly concerning for diabetics.
- Risk of allergic reactions in some individuals, causing symptoms like itching, swelling, or difficulty breathing.
- Potential for digestive discomfort such as mouth irritation or diarrhea when consumed in large quantities due to its natural enzymes and high fiber content.
How to choose pineapple
A ripe pineapple will emit a sweet, tropical fragrance from its base and have vibrant green leaves at the top. The skin should be golden-yellow without any green patches.
Avoid pineapples that feel soft at the base or have a fermented smell, as these are signs of over-ripeness or decay. Pineapples with dry leaves or dull skin should also be avoided, as they are likely past their peak freshness.
How to store pineapple
Whole pineapples should be stored at room temperature until they ripen. Once ripe, refrigerate them to extend freshness for up to a week. Keeping them in the crisper drawer helps maintain their sweetness.
Exposure to heat can cause pineapples to over-ripen and spoil quickly. Avoid storing them in plastic bags without ventilation, as this can trap moisture and lead to mold. Always consume ripe pineapples promptly to enjoy their best flavor.
✅ Extra Tip
How long does it last?
Pineapple can last for 2-3 days at room temperature until ripe. Once ripe, it can be stored in the refrigerator for an additional 3-5 days. For longer storage, pineapple can be frozen for up to 12 months.
What to do with leftovers?
Leftover pineapple can be used in a variety of sweet and savory dishes. Dice it and add to fruit salads, salsas, or smoothies for a burst of tropical flavor, or mix it into yogurt, oatmeal, or cottage cheese for a refreshing breakfast. Pineapple is also great when grilled and served with meats like pork, chicken, or fish, where its sweetness balances savory flavors.
Use pineapple as a topping for pizzas or flatbreads, paired with ham, cheese, and fresh herbs, or mix it into a stir-fry with vegetables and your choice of protein. If you have a lot of pineapple, consider making a batch of pineapple sorbet or ice cream for a cooling dessert. Pineapple can also be blended into a sauce or glaze for meats, or used as a filling for tarts or pies. For a quick snack, enjoy pineapple slices with a sprinkle of chili powder or a drizzle of honey.
👨⚕️️ Medical disclaimer
How pineapple supports specific health conditions
Pineapple is a tropical fruit rich in vitamin C, promoting immune health and skin health by aiding collagen production. It contains the enzyme bromelain, which supports digestive health by aiding in protein digestion. Pineapple also has anti-inflammatory properties, promoting joint health by reducing swelling. Its natural sweetness and hydrating properties make it a refreshing option for weight management.
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Listonic Team
Fact-checked
Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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