Pineapple – Nutritional Value and Health Benefits


There’s more to a juicy pineapple than its luscious flavor and its tangy taste. Here’s more on the nutritional value and health benefits of pineapple.

Pineapple is an absolutely delightful fruit and is much savored in all its forms. However, besides the exotic taste and distinctive flavor, pineapple offers a lot of health benefits too. Here’s an update on the nutritional value of pineapple along with some information about the health benefits of eating pineapple.

Nutritional Value of Pineapple

Pineapple is a rich source of some of the important minerals and vitamins like – potassium, manganese, copper, magnesium and Vitamin C, Vitamin B6, Thiamin, Foliate.

As per, a one cup serving of fresh pineapple adds up to 82 calories only. Here are some of the nutritional facts of pineapple, based on a standard one cup serving of about 165 grams.

  • Rich in dietary fiber, a single serving of pineapple provides about 2.5 grams of it.
  • One cup of pineapple contains about 79 mg of Vitamin C, which is enough to cover the daily requirements of this vitamin, for an average adult. Some of the other prominent vitamins are Folate – 29 mcg, Vitamin B6 – 0.2 mg, Thiamin – 0.1 mg and Niacin – 0.9 mg.
  • In terms of minerals, pineapple is noted for its high manganese, copper and potassium content which are 1.5 mg, 0.2 mg and 180 mg, respectively. Besides these three, some of the other minerals in which pineapple is rich are magnesium – 19.8 mg, phosphorous – 13.2 mg, and iron – 0.5 mg.
  • Pineapple does not contain any saturated or monounsaturated fats and has a good anti-inflammatory score.

Health Benefits of Eating Pineapple

Pineapple contains Bromelain, an enzyme that is known for its anti-inflammatory properties. Bromelain is beneficial in many health problems like – osteoarthritis, sinusitis, thrombosis, acid reflux and heartburn. This enzyme is also credited with speeding up the natural healing process within the human body, thus consuming pineapple can help in treating cuts, sprains, bruises and swelling.

The anti-oxidants in pineapple, primarily vitamin C, help strengthen the immune system and fight free-radical damage. In addition to being an antioxidant, vitamin C assists in metabolizing cholesterol and fats which ultimately translates into a leaner body and lower chances of coronary diseases. Also pineapple juice is a natural blood thinner which makes it a good addition to every heart patient’s diet.

Pineapple, with its high vitamin C content, helps prevent gingivitis and such other periodontal problems. One more area where this vitamin excels is – maintaining a healthier and firmer skin. Vitamin C strengthens the underlying collagen structure, which keeps wrinkles and fine lines at bay.

Together, vitamin C and Bromelain help in dissolving mucus. Thus eating pineapple is highly beneficial in bronchitis, chest congestion, diphtheria and tuberculosis.

Pineapple also works well in treating constipation, irregular bowel syndrome and other digestive track problems owing to its high fiber content. Also, high soluble fiber content helps absorb and remove cholesterol from the blood, thus preventing plaque buildup in the arteries.

The list of health benefits offered by pineapple does make this tropical fruit a worth-it addition to everyday diet. However, not everyone is lucky to find fresh pineapple available at all places and all year through. If fresh pineapple is not available, canned pineapple and packaged pineapple juice are both good alternatives.


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