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Pineapple Nutrition
the nutritional value of pineapples and full pineapple nutrition information...
An excellent source of manganese and a very good source of thiamin (vitamin B1), the pineapple is nutritious and health beneficial.
Containing an excellent supply of manganese, the pineapple fruit can help to keep bones strong and healthy and help the body to maintain normal blood sugar levels. Manganese also promotes thyroid gland health and can also help prevent cancer by protecting the cells from free radical damage.
Pineapples contain a high dose of thiamin (vitamin B1) which helps to maintain your energy supplies and supports proper heart function.
Pineapples also contain a very good amount of vitamin C
which helps to protect cells and tissues from free radical damage, thereby helping to prevent cancer. Vitamin C also helps absorb dietary iron.
Pineapples provide a good amount of niacin (vitamin B3) which helps to stabilise blood sugar and helps the body to process fats. Vitamin B3 also helps to lower
cholesterol
levels.
This fruit is also a fairly good source of vitamin B6 which help with the breakdown of sugars and starches in your body and also helps to prevent homocysteine build up in the blood.
Pineapples provide a fairly good amount of dietary copper
which helps the body to utilise iron and reduce free radical damage to tissues, thereby helping to prevent cancer. Copper also plays a part in thyroid gland health.
One cup of pineapple chunks contains around 82 calories.
THE FULL NUTRITIONAL VALUE OF PINEAPPLES:
Pineapple, raw, all varieties (1)Refuse: 49% (8% core, 16% crown, 26% parings)
Scientific Name: Ananas comosus
NDB No: 09266 (Nutrient values and weights are for edible portion)
|
Nutrient
|
Units
|
1.00 X 1 cup, chunks
-------
165g
| | Proximates
|
|
Water
|
g
|
141.90
|
|
Energy
|
kcal
|
82
|
|
Energy
|
kJ
|
345
|
|
Protein
|
g
|
0.89
|
|
Total lipid (fat)
|
g
|
0.20
|
|
Ash
|
g
|
0.36
|
|
Carbohydrate, by difference
|
g
|
21.65
|
|
Fiber, total dietary
|
g
|
2.3
|
|
Sugars, total
|
g
|
16.25
|
|
Sucrose
|
g
|
9.88
|
|
Glucose (dextrose)
|
g
|
2.85
|
|
Fructose
|
g
|
3.50
|
|
Lactose
|
g
|
0.00
|
|
Maltose
|
g
|
0.00
|
|
Galactose
|
g
|
0.00
|
|
Starch
|
g
|
0.00
| | Minerals
|
|
Calcium, Ca
|
mg
|
21
|
|
Iron, Fe
|
mg
|
0.48
|
|
Magnesium, Mg
|
mg
|
20
|
|
Phosphorus, P
|
mg
|
13
|
|
Potassium, K
|
mg
|
180
|
|
Sodium, Na
|
mg
|
2
|
|
Zinc, Zn
|
mg
|
0.20
|
|
Copper, Cu
|
mg
|
0.181
|
|
Manganese, Mn
|
mg
|
1.530
|
|
Selenium, Se
|
mcg
|
0.2
| | Vitamins
|
|
Vitamin C, total ascorbic acid
|
mg
|
78.9
|
|
Thiamin
|
mg
|
0.130
|
|
Riboflavin
|
mg
|
0.053
|
|
Niacin
|
mg
|
0.825
|
|
Pantothenic acid
|
mg
|
0.351
|
|
Vitamin B-6
|
mg
|
0.185
|
|
Folate, total
|
mcg
|
30
|
|
Folic acid
|
mcg
|
0
|
|
Folate, food
|
mcg
|
30
|
|
Folate, DFE
|
mcg_DFE
|
30
|
|
Choline, total
|
mg
|
9.1
|
|
Betaine
|
mg
|
0.2
|
|
Vitamin B-12
|
mcg
|
0.00
|
|
Vitamin B-12, added
|
mcg
|
0.00
|
|
Vitamin A, RAE
|
mcg_RAE
|
5
|
|
Retinol
|
mcg
|
0
|
|
Carotene, beta
|
mcg
|
58
|
|
Carotene, alpha
|
mcg
|
0
|
|
Cryptoxanthin, beta
|
mcg
|
0
|
|
Vitamin A, IU
|
IU
|
96
|
|
Lycopene
|
mcg
|
0
|
|
Lutein + zeaxanthin
|
mcg
|
0
|
|
Vitamin E (alpha-tocopherol)
|
mg
|
0.03
|
|
Vitamin E, added
|
mg
|
0.00
|
|
Tocopherol, beta
|
mg
|
0.00
|
|
Tocopherol, gamma
|
mg
|
0.00
|
|
Tocopherol, delta
|
mg
|
0.00
|
|
Vitamin D (D2 + D3)
|
mcg
|
0.0
|
|
Vitamin D
|
IU
|
0
|
|
Vitamin K (phylloquinone)
|
mcg
|
1.2
| | Lipids
|
|
Fatty acids, total saturated
|
g
|
0.015
|
|
4:0
|
g
|
0.000
|
|
6:0
|
g
|
0.000
|
|
8:0
|
g
|
0.000
|
|
10:0
|
g
|
0.000
|
|
12:0
|
g
|
0.000
|
|
14:0
|
g
|
0.000
|
|
16:0
|
g
|
0.008
|
|
18:0
|
g
|
0.005
|
|
Fatty acids, total monounsaturated
|
g
|
0.021
|
|
16:1 undifferentiated
|
g
|
0.002
|
|
18:1 undifferentiated
|
g
|
0.020
|
|
20:1
|
g
|
0.000
|
|
22:1 undifferentiated
|
g
|
0.000
|
|
Fatty acids, total polyunsaturated
|
g
|
0.066
|
|
18:2 undifferentiated
|
g
|
0.038
|
|
18:3 undifferentiated
|
g
|
0.028
|
|
18:4
|
g
|
0.000
|
|
20:4 undifferentiated
|
g
|
0.000
|
|
20:5 n-3 (EPA)
|
g
|
0.000
|
|
22:5 n-3 (DPA)
|
g
|
0.000
|
|
22:6 n-3 (DHA)
|
g
|
0.000
|
|
Cholesterol
|
mg
|
0
|
|
Phytosterols
|
mg
|
10
| | Amino acids
|
|
Tryptophan
|
g
|
0.008
|
|
Threonine
|
g
|
0.031
|
|
Isoleucine
|
g
|
0.031
|
|
Leucine
|
g
|
0.040
|
|
Lysine
|
g
|
0.043
|
|
Methionine
|
g
|
0.020
|
|
Cystine
|
g
|
0.023
|
|
Phenylalanine
|
g
|
0.035
|
|
Tyrosine
|
g
|
0.031
|
|
Valine
|
g
|
0.040
|
|
Arginine
|
g
|
0.031
|
|
Histidine
|
g
|
0.017
|
|
Alanine
|
g
|
0.054
|
|
Aspartic acid
|
g
|
0.200
|
|
Glutamic acid
|
g
|
0.130
|
|
Glycine
|
g
|
0.040
|
|
Proline
|
g
|
0.028
|
|
Serine
|
g
|
0.058
| | Other
|
|
Alcohol, ethyl
|
g
|
0.0
|
|
Caffeine
|
mg
|
0
|
|
Theobromine
|
mg
|
0
|
Footnotes:
1 Values based on data weighted 80% extra sweet variety, 20% traditional varieties.
USDA National Nutrient Database for Standard Reference, Release 22 (2009)
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