Discover the Surprising Health Benefits of Eating Pineapple Daily

Pineapple provides vitamin C, manganese, and bromelain, which may support immunity and digestion.

Nutrition

One cup (165 g) of fresh pineapple chunks has about 82 calories, 2.3 g of fiber, 79 mg of vitamin C (88 percent DV) and 1.5 mg of manganese (67 percent DV) (USDA).

Bromelain

An enzyme found in the stem and fruit that digests protein. Studies suggest it may reduce swelling and aid digestion, mostly with supplement doses.

Benefits

• Vitamin C supports immunity.
• Manganese supports bones.
• Fiber for digestion.

Cautions

Acidic: can irritate the mouth or worsen reflux. Bromelain may interact with blood thinners and antibiotics. People allergic to latex may react.

Sugar

16 g per cup.

Tip

Fresh and frozen are best. Raw pineapple can’t be used in gelatin because bromelain breaks gelatin down.

Nutrition data

One cup (165 grams) of fresh pineapple chunks has about 82 calories, 22 grams of carbohydrate, 16 grams of sugar, 2.3 grams of fiber and 1 gram of protein. It supplies 79 milligrams of vitamin C (about 88% of the daily value), 1.5 milligrams of manganese (about 67%), plus vitamin B6, copper, thiamine and folate.

Bromelain

Bromelain is a mix of protein digesting enzymes found in the stem and fruit. It helps break down protein and is the reason raw pineapple can make the tongue tingle. Supplements made from the stem have been studied for swelling after surgery and for osteoarthritis, with mixed results. The amount in a serving of fruit is much smaller than in supplements, and cooking or canning destroys most of the enzyme.

Benefits

• Vitamin C supports immunity, collagen formation and iron absorption.
• Manganese supports bone health and metabolism.
• Bromelain may reduce inflammation and swelling in some small trials.
• Water and fiber help digestion.
• Antioxidants such as flavonoids and phenolic acids.
• A study of children with respiratory infections found improvement in recovery with pineapple, though the sample was small.

Sugar

A cup has about 16 grams of sugar, similar to an apple. Pineapple has a medium glycemic index of about 59. People with diabetes can eat it in moderate portions with protein or fat to lower the blood sugar response.

Cautions

• Raw pineapple can irritate the mouth and lips. The sensation is temporary.
• Bromelain may interact with blood thinners and some antibiotics.
• Acidic fruit can worsen acid reflux in sensitive people.
• Allergy is possible, especially in those with latex or pollen allergy.
• Canned pineapple in syrup adds lots of sugar, so choose water or juice packed.

How to choose and cut

Look for a fresh green or yellow shell, a sweet smell at the base and leaves that pull out slightly. Pineapple does not get sweeter after picking. Cut off the top and bottom, slice off the skin, remove the eyes, and cut out the core if it is tough.

Tip

Eat pineapple fresh or grilled, add it to salsa, smoothies and stir fries, and avoid adding fresh pineapple to gelatin, since bromelain stops gelatin from setting.

Choosing and cutting

A ripe pineapple smells sweet at the base, has green leaves that pull out slightly and gives a little when squeezed. Pineapples do not ripen after harvest, though they soften. A cup of chunks (165 g) provides about 82 calories, 21.6 g of sugar and 131 percent of the daily value of vitamin C, with manganese at 76 percent. Cut off the top and bottom, slice off the skin, remove eyes and cut around the core. Store cut pineapple in the fridge for up to 5 days. Bromelain can cause mouth tingling and irritate the lips, and it can interact with blood thinners and some antibiotics at supplement doses.

Based on data from the USDA FoodData Central