Pineapple Health Benefits And Nutritional Values


Pineapple health benefits and nutritional values includes the improvement of the entire body immune system.

It’s also a great source of healthy carbs, lowering risk of cancer, helping heal wounds, improving gut health, strengthening bones, improving eye health and promoting tissue and cellular health of skin. Other benefits includes alleviating common cold and strengthening gums.

Understanding What Pineapples Are.

The pineapple (Ananas comosus) is a tropical plant with an edible multiple fruit consisting of coalesced berries, also called pineapples, and the most economically significant plant in the family Bromeliaceae.

The uniqueness of pineapple lies in the fact that it is neither a pine nor an apple but a compound fruit composed of many flowers whose individual fruitlets are fused together around a central core. Each fruitlet has an ‘eye’ which is the rough spiny marking on the fruit’s surface.

Pineapple health benefits and nutritional values are numerous and are also prescribed to people suffering from respiratory complications. They contain ample amounts of bromelain that is responsible for cancer prevention, a reduction in inflammation as well as a good digestion system.

Fresh pineapple is an excellent source of antioxidant vitamin; vitamin-C. 100 g fruit contains 47.8 or 80% of this vitamin. Vitamin-C required for the collagen synthesis in the body. Collagen is the main structural protein in the body required for maintaining the integrity of blood vessels, skin, organs, and bones. Regular consumption of foods rich in vitamin-C helps the body protect from scurvy; develop resistance to combat infectious agents (boosts immunity) and scavenge harmful, pro-inflammatory free radicals from the body.

Pineapple Nutritional Values.

In a 100-gram reference amount, raw pineapple is a rich source of manganese (44% Daily Nutritional Value, DV) and vitamin C (58% DV), but otherwise contains no essential nutrients in significant quantities.

Furthermore, ananas fruit is rich in the B-complex group of vitamins like folates, thiamin, pyridoxine, riboflavin and minerals like coppermanganese, and potassium. Potassium is an important component of cell and body fluids, helps controlling heart rate and blood pressure. Copper is an essential cofactor for red blood cell synthesis. Manganese is a co-factor for the enzyme superoxide dismutase, which is a very powerful free radical scavenger.

You may also read   Chia Seed Health Benefits And Nutritional Values
See the table below for an in depth analysis of the nutritional values of Pineapple (Ananas comosus).Fresh, Nutritive Value per 100 g. (Source: USDA National Nutrient data base)

Principle Nutrient Value Percentage of RDA
Energy 50 Kcal 2.5%
Carbohydrates 13.52 g 10%
Protein 0.54 g 1%
Total Fat 0.12 g <1%
Cholesterol 0 mg 0%
Dietary Fiber 1.40 g 4%
Folates 18 μg 4.5%
Niacin 0.500 mg 4%
Pyridoxine 0.112 mg 9%
Riboflavin 0.018 mg 1.5%
Thiamin 0.079 mg 6.5%
Vitamin A 58 IU 2%
Vitamin C 47.8 mg 80%
Vitamin E 0.02 mg <1%
Vitamin K 0.07 μg 0.5%
Sodium 1 mg 0%
Potassium 109 mg 2.5%
Calcium 13 mg 1.3%
Copper 0.110 mg 12%
Iron 0.29 mg 3.5%
Magnesium 12 mg 3%
Manganese 0.927 mg 40%
Phosphorus 8 mg 1%
Selenium 0.1 μg <1%
Zinc 0.12 mg 1%
Carotene-β 35 µg
Crypto-xanthin-β 0 mcg


Pineapples have a rich nutritional values comprising of vitamin C, vitamin B1, vitamin B6, folate, manganese, copper and dietary fiber.

Calories and Fat: 

Pineapples are rich in calories with one cup serving providing 82 calories. Each cup of pineapple contains 21.7 grams carbohydrates. It also contains 16.3 grams of sugar of which nearly 10 grams are sucrose while the rest is a combination of glucose and fructose. It is low in both fat and protein, providing less than 1 gram per cup.

Dietary Fiber: 

One cup of pineapple provides 2.3 grams of fiber which is 8.2% of RDA


Pineapples are high in water soluble vitamins with one cup supplying 100% and 88% DRI of vitamin C for women and men respectively. It also provides 14% of the DRI for vitamin B6, 10% of the DRI for thiamin and over 5% of the DRI for niacin, pantothenic acid and folate. It is low in fat soluble vitamins, providing less than 2% of DRI for vitamins D, E and K.

You may also read   Vitamins Health Benefits

Pineapple also contains significant amounts of minerals like manganese, copper, calcium, iron, phosphorus, magnesium and zinc. One cup of fresh pineapple contributes 85% and 67% of the RDA for women and men respectively. It also provides 20% of the RDA for copper and 9% of the RDA for potassium. Other minerals are present in small amounts.

Pineapple Health Benefits.

Apart from being a treat for taste, pineapples are quite nutritious and offer the following health benefits:

Macular Degeneration:

Macular degeneration is a disease caused by damage of the retina, resulting in vision loss in adults. Consumption of pineapple can lower the risk of this disease by as much as 36% as it contains beta carotene which is good for the sense of sight.


The bromelain enzyme in pineapples facilitates digestion of food by breaking down the protein particles within it. It also helps to neutralize fluids to prevent them from becoming too acidic.This wonder enzyme also regulates the secretions in the pancreas to aid digestion. Thus, a pineapplea day is a tasty way to your digestive tract healthy!


Lack of collagen is responsible for causing signs of ageing such as wrinkles. As stated earlier, pineapples are rich in vitamin C which assists collagen formation, thus providing the necessary elasticity to your skin. To combat wrinkles, make a mixture of 1 tea spoon pineapple juice and 2 teaspoons coconut milk and apply it on your face every 2 days. You can also drink pineapple juice to maintain a young and beautiful skin.

Pain and Inflammation:

Bromelain in pineapples is known for its anti-inflammatory properties which help in managing pain, inflammation and discomfort associated with arthritis, gout, carpel tunnel syndrome and surgery. Furthermore manganese helps in improving such conditions by strengthening the bones.

Kidney Health:

Pineapple contains potassium which helps the kidneys to function at their optimum.

Help Heal Wounds:

Certain diseases can prevent the body from healing itself properly. A weak body cannot sustain its cellular growth hence the person’s life could be in danger. The high quantity of bromelain in pineapples has shown to increase the healing ability in human beings. The research carried out in Saarland University produced such amazing results that later on the findings were used to manufacture and promote pineapple lotions.

You may also read   13 Foods That Can Make You Look 10 Years Younger

Cough and Cold:

Pineapples are a rich source of vitamin C and consuming them can help fight off the viruses that cause cold and coughs. They contain a natural antioxidant ‘bromelain’ which helps in suppressing cough and loosening the mucus. Drinking pineapple juice helps in relieving sore throat.

Bone Health:

Vitamin C and other antioxidants present in pineapples are involved in collagen synthesis. Pineapples also contain manganese, the trace mineral needed to build bones and connective tissues. Thus, these fruits can help you build and maintain strong bones and beautiful skin.

Improves Gut Health:

Your gut is the primary indicator of your health. An efficient and healthy gut will show its effects on a person’s face while a weak digestion can lead to several gastrointestinal problems. People who eat pineapples on a regular basis can steer clear of bloating and other gastrointestinal problems such as constipation and what not.

Menstrual Disorders:

Many women suffer from various menstrual disorders. Some of these disorders can be crippling – both physically and mentally. Bromelain in pineapples is believed to provide relief from painful menstrual cramps and other menstrual symptoms.


Pineapple during Pregnancy:

Though pineapples provide several benefits for your skin, hair and health, these benefits are not much helpful to pregnant women. This is because bromelain contained in fresh pineapple can lead to diarrhea and weaken the cervix. Thus, consumption of pineapples in the early trimesters of pregnancy can cause uterine contractions which are dangerous for the growing foetus. When canned or juiced, bromelain in this fruit is destroyed.

Medical Discliamer.

you might also want to know about this too..

Leave a Reply