Health Benefits of Eating Pineapple: Calories, Vitamins, Minerals and Nutrients

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The Basics

What are the health benefits of eating pineapple?

When you’re craving pineapple, you can find it in two varieties: fresh and canned. One cup of fresh pineapple chunks has 82 calories, 16 grams of sugar, 2 grams of dietary fiber and 1 gram of protein. This serving contains 2% of your daily recommended vitamin A, 3% of your daily iron needs, and 131% of your recommended daily vitamin C intake.

One cup of canned pineapple (either chunks, crushed or rings) has 79 calories, 18 grams of sugar, 2 grams of dietary fiber, and 1 gram of protein. This serving contains 2% of the recommended vitamin A intake, 5% of your recommended daily iron, and 32% of your recommended daily vitamin C.

While the nutrition facts for one cup of fresh pineapple and one cup of canned pineapple are similar on the surface, canning removes some of the best health benefits of pineapple. This is most obvious in the difference of vitamin C between fresh and canned pineapple. Also, canning destroys much of the bromelain found in fresh pineapple.

Fresh Pineapple’s Nutrients

One cup of fresh pineapple chunks contains more than just a large dose of vitamin C; it also contains the proteolytic enzyme bromelain, which is known for its anti-inflammatory properties. “Proteolytic” means it breaks down proteins, so it is capable of breaking down kinins, the proteins that form during inflammation. Bromelain is also the reason why you can’t put fresh pineapple in Jell-O. The enzymes will break down the gelatin and the dessert will not set properly.

Fresh pineapple is also an excellent source of manganese, a trace mineral. Manganese combines with certain enzymes to create antioxidants that protect cells from dangerous free radicals.

Pineapple is a good source of several B vitamins, like vitamin B6, which plays many roles in the body. It works with enzymes to metabolize lipids and glucose, as well as synthesize neurotransmitters. It also contains thiamine (vitamin B1), which helps the body break down sugars.

Health Benefits of Eating Pineapple

Eating some fresh pineapple combines many important nutrients into one snack. Pineapple is known for it’s anti-inflammatory properties, so eating some between meals can reduce inflammation. This can help ease swelling and inflammation from conditions such as sore throats, arthritis, bronchitis and acute sinusitis. Eating pineapple along with a meal can aid digestion, as bromelain helps break down proteins.

Pineapple has also been said to help conditions such as dyspepsia, catarrh, high blood pressure, constipation, and nausea related to motion sickness or morning sickness. Some people even claim that eating pineapple can induce labor!

The Final Word on Pineapple

Although pineapple may seem like a miracle fruit, it’s important to keep in mind that it won’t treat or cure any disease on its own. Also, many of the calories in pineapple come from sugars, so eating too much can lead to a spike in your blood sugar. As an addition to a healthy, balanced diet, pineapple can provide some excellent health benefits in addition to a bunch of important nutrients. So go ahead and eat some fresh pineapple today!


A 2 Z of Health, Beauty, and Fitness. “Pineapple Nutrition Facts.”

SELF Nutrition Data. “Nutrition Facts: Pineapple, Canned, Water Packed, Solids and Liquids.”

SELF Nutrition Data. “Nutrition Facts: Pineapple, Raw, All Varieties.”