Pineapple
Vitamin C and manganese in a fruit that also contains bromelain, a protein-digesting enzyme.
Nutrition per 100 g
Standardised to 100 g of pineapple for fair comparison. Typical serving: 1 cup chunks (165 g) — 82 kcal per 165 g serving.
| Nutrient | Per 100 g | Per serving (165 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 50 kcal | 82 kcal | 100 kcal |
| Protein | 0.5 g | 0.9 g | 1.1 g |
| Carbohydrate | 13.1 g | 21.6 g | 26.3 g |
| Fat | 0.1 g | 0.2 g | 0.2 g |
| Fibre | 1.4 g | 2.3 g | 2.8 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of pineapple, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (165 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin C | 58.6 mg | 96.7 mg | 65% |
| Thiamin | 0.064 mg | 0.11 mg | 5% |
| Niacin | 0.23 mg | 0.38 mg | 1% |
| Vitamin B6 | 0.11 mg | 0.18 mg | 6% |
| Minerals | |||
| Calcium | 12.5 mg | 20.6 mg | <1% |
| Iron | 0.054 mg | 0.089 mg | <1% |
| Magnesium | 13.4 mg | 22.1 mg | 3% |
| Phosphorus | 5.4 mg | 8.9 mg | <1% |
| Potassium | 137 mg | 226 mg | 3% |
| Sodium | 0 mg | 0 mg | 0% |
| Zinc | 0.11 mg | 0.18 mg | 1% |
| Copper | 0.095 mg | 0.16 mg | 11% |
| Manganese | 0.87 mg | 1.4 mg | 38% |
Source: USDA FoodData Central — Pineapple, raw
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat pineapple?
- More than a day's vitamin C and most of a day's manganese in a cup.
- Bromelain tenderises meat, which is useful in marinades.
- Tinned in juice retains most nutrients when fresh is out of season.
How to include it
- Grill thick slices to caramelise them for dessert.
- Use in a short marinade for pork or chicken — long soaks turn meat mushy.
- Dice into a salsa with red onion for tacos.
Things to consider
- The acid and enzymes can irritate the mouth if you eat a lot at once.
- Tinned in syrup adds sugar with no nutritional benefit.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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- kcal
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- protein
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- fibre
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Papaya
Very high in vitamin C and beta-cryptoxanthin, with papain to help digest protein.
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