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Pineapple Nutrition Facts: Is Pineapple Good for You?
Raw pineapple provides significant amounts of certain nutrients. It is high in both vitamin C and the mineral manganese, with a 100-gram serving supplying 53% and 40% of the Daily Value, respectively. The fruit is very low in fat, saturated fat, cholesterol, and sodium. Like other fruits, it contains natural sugars, so portion size is a factor to consider within a balanced diet.
Per 100 g · Pineapple, raw, all varieties
What stands out in pineapple
- High in vitamin C. A 100-gram serving of raw pineapple (about two-thirds of a cup) contains 47.8 mg of vitamin C. This provides 53% of the recommended Daily Value (DV).
- High in manganese. Pineapple is also high in the mineral manganese. Each 100-gram portion supplies 0.93 mg, which is 40% of the Daily Value.
- Good source of copper. Based on FDA guidelines, pineapple is a good source of copper. A 100-gram serving has 0.11 mg of copper, or 12% of the Daily Value.
- Low in calories and fat. Raw pineapple has 50 calories per 100 grams. It is very low in fat, with just 0.12 grams of total fat, and contains 0 mg of cholesterol.
What to keep in mind
- While pineapple contains dietary fiber (1.4 g per 100 g), it also has natural sugars (9.8 g per 100 g). A one-cup serving of chunks has over 16 grams of sugar, which is something to be aware of when considering portion sizes.
Pineapple nutrition facts per 100 g
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Calories | 50 kcal | – |
| Protein | 0.54 g | 1% |
| Total fat | 0.12 g | 0% |
| Saturated fat | 0.01 g | 0% |
| Monounsaturated fat | 0.01 g | – |
| Polyunsaturated fat | 0.04 g | – |
| Cholesterol | 0 mg | 0% |
| Carbohydrate | 13.1 g | 5% |
| Dietary fiber | 1.4 g | 5% |
| Total sugars | 9.8 g | – |
| Water | 86 g | – |
| Sodium | 1 mg | 0% |
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Potassium | 109 mg | 2% |
| Calcium | 13 mg | 1% |
| Iron | 0.29 mg | 2% |
| Magnesium | 12 mg | 3% |
| Phosphorus | 8 mg | 1% |
| Zinc | 0.12 mg | 1% |
| Copper | 0.11 mg | 12% |
| Manganese | 0.93 mg | 40% |
| Selenium | 0.1 mcg | 0% |
| Vitamin A (RAE) | 3 mcg | 0% |
| Vitamin C | 47.8 mg | 53% |
| Vitamin D | 0 mcg | 0% |
| Vitamin E | 0.02 mg | 0% |
| Vitamin K | 0.7 mcg | 1% |
| Thiamin (B1) | 0.08 mg | 7% |
| Riboflavin (B2) | 0.03 mg | 2% |
| Niacin (B3) | 0.5 mg | 3% |
| Vitamin B6 | 0.11 mg | 7% |
| Folate (DFE) | 18 mcg | 4% |
| Vitamin B12 | 0 mcg | 0% |
| Choline | 5.5 mg | 1% |
% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.
Pineapple by portion
The nutrition facts change with portion size. A standard serving of one cup of pineapple chunks (165 g) provides 82 calories, 2.3 grams of fiber, and 16.2 grams of sugar. A smaller portion, like one thin slice (56 g), contains 28 calories, about 1 gram of fiber, and 5.5 grams of sugar. A whole pineapple (905 g) contains about 453 calories and nearly 89 grams of sugar.
| USDA portion | Weight | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|---|
| 1 cup, chunks | 165 g | 82 | 0.9 g | 21.6 g | 2.3 g | 0.2 g |
| 1 fruit | 905 g | 453 | 4.9 g | 118.6 g | 12.7 g | 1.1 g |
| 1 slice (4-2/3″ dia x 3/4″ thick) | 166 g | 83 | 0.9 g | 21.7 g | 2.3 g | 0.2 g |
| 1 slice (3-1/2″ dia x 3/4″ thick) | 84 g | 42 | 0.5 g | 11 g | 1.2 g | 0.1 g |
| 1 slice, thin (3-1/2″ dia x 1/2″ thick) | 56 g | 28 | 0.3 g | 7.3 g | 0.8 g | 0.1 g |
How pineapple compares with other fruits
Among the 30 fruits included on this site, raw pineapple ranks 6th highest for its vitamin C content. Its calorie count (50 kcal per 100 g) is very similar to that of other common fruits like apples (52 kcal), tangerines (53 kcal), and oranges (47 kcal). Pineapple has slightly less dietary fiber (1.4 g per 100 g) than apples or oranges, which both have 2.4 g, and significantly less than raspberries (6.5 g). Its carbohydrate content (13.1 g) is also in the same range as that of apples and tangerines.
| Per 100 g | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| Pineapple | 50 | 0.54 g | 13.1 g | 1.4 g | 0.12 g |
| Apple | 52 | 0.26 g | 13.8 g | 2.4 g | 0.17 g |
| Raspberries | 52 | 1.2 g | 11.9 g | 6.5 g | 0.65 g |
| Tangerine | 53 | 0.81 g | 13.3 g | 1.8 g | 0.31 g |
| Orange | 47 | 0.94 g | 11.8 g | 2.4 g | 0.12 g |
Quick answers
How many calories are in a cup of pineapple?
One cup of pineapple chunks, which weighs 165 grams, contains 82 calories. A single slice that is 3-1/2 inches in diameter and 3/4 inch thick has 42 calories.
How much sugar is in pineapple?
Raw pineapple has 9.8 grams of total sugars per 100 grams. A one-cup serving of chunks contains 16.2 grams of sugar, while one thin slice has 5.5 grams.
How many carbs are in pineapple?
Pineapple contains 13.1 grams of carbohydrates per 100 grams, which includes 1.4 grams of dietary fiber. A one-cup serving of chunks has 21.6 grams of total carbohydrates.
When to talk to a doctor or dietitian
- This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how pineapple fits your situation.
Last updated October 21, 2026