Pineapple Nutrition Facts, Calories and Top 13 Health Benefits

Are Pineapples Good for You?

Absolutely! Pineapples (Ananas comosus) are more than just a delicious tropical fruit with a spiky exterior. They are a nutritional powerhouse, low in calories but brimming with essential vitamins, minerals, and beneficial compounds like antioxidants and enzymes. Eating pineapple can contribute to a healthy immune system, aid digestion, and even help speed up recovery after surgery, among other benefits. One cup of pineapple chunks (about 165 grams) contains only about 82.5 calories, making it a great choice for a healthy diet (Kubala, 2022). Its impressive nutrient profile includes significant amounts of Vitamin C and manganese.

This article, with the latest information as of August 2025, will delve deep into the world of pineapples, exploring topics such as: 13 functional health benefits of pineapples, pineapple nutrition facts, pineapples risks and side effects, pineapples substitutes, popular pineapple diets, pineapple storage tips, 8 easy pineapple home remedies, pineapples and weight management, and pineapples for health conditions.

13 Functional Health Benefits of Pineapples

Pineapples are truly a health food, and their benefits are not just anecdotal. Each of the advantages listed below is supported by scientific research and well-documented nutritional information. Let’s explore how this tropical delight can contribute to your overall well-being.

1. Packed with Essential Nutrients

Pineapples are impressively high in nutrients for their low calorie count. A single cup (165 grams) of pineapple chunks provides a wealth of vitamins and minerals. Notably, it delivers 88% of the Daily Value (DV) for vitamin C (78.9 mg), crucial for immune health, iron absorption, and tissue growth and repair (Kubala, 2022; Cleveland Clinic, 2022). It also boasts over 100% of the recommended daily amount of manganese, which is vital for bone formation, immune response, and metabolism.

Furthermore, pineapple provides nearly 10% of your daily fiber needs (2.3 grams per cup), essential for a healthy gut (Lawler, 2024). It’s also a good source of B vitamins like thiamin, niacin, B6, and folate, which help process energy from food and are critical for forming new red blood cells. Other minerals present include copper, potassium, and magnesium.

2. Rich in Disease-Fighting Antioxidants

Pineapples are loaded with antioxidants, which are molecules that help your body combat oxidative stress caused by an abundance of free radicals (Kubala, 2022). These free radicals can damage cells and contribute to chronic diseases. Pineapples are particularly rich in antioxidants known as flavonoids and phenolic compounds (Bonvissuto, 2025). Many of the antioxidants in pineapple are considered bound antioxidants, meaning they can produce longer-lasting effects in the body. Research suggests these antioxidants can help protect your cells from damage that may lead to conditions like heart disease and type 2 diabetes (Lawler, 2024).

3. Aids Digestion Effectively

Pineapple contains a group of digestive enzymes collectively known as bromelain, which are unique to this fruit (Bonvissuto, 2025). Bromelain works by breaking down protein molecules into smaller pieces, making them easier for your small intestine to absorb. This is why pineapple is often served with meats and is a known meat tenderizer. Historically, bromelain has been used in Central and South American countries to treat digestive disorders (Lawler, 2024). Additionally, pineapples are a good source of fiber (2.3 grams per cup), which further supports digestive health by promoting regularity and preventing constipation.

4. May Reduce the Risk of Certain Cancers

Chronic inflammation and oxidative stress are often linked to the development of cancer. Several studies suggest that pineapple and its compounds, particularly bromelain, may help reduce the risk of cancer by minimizing oxidative stress and reducing inflammation. The antioxidants in pineapple also play a role in fighting off free radicals, which can reduce this risk (Lawler, 2024). While more human research is needed to confirm these effects definitively, incorporating pineapple into a balanced diet rich in fruits and vegetables is a good strategy for overall health and cancer prevention (Wartenberg & Raman, 2025; Cleveland Clinic, 2022).

5. Boosts Immunity and Suppresses Inflammation

Pineapples have a long history of use in traditional medicine due to their ability to boost immunity and reduce inflammation. Their high vitamin C content is a major contributor, as vitamin C is essential for a healthy immune system. One study even found that children who consumed canned pineapple had fewer viral and bacterial infections compared to those who didn’t over a nine-week period, suggesting that eating 140 to 280 grams of pineapple daily might reduce infection likelihood or duration. The enzyme bromelain also possesses anti-inflammatory properties that further support immune function (Morales-Brown, 2023; Bourgeois, 2025).

6. May Ease Symptoms of Arthritis

Arthritis, characterized by joint inflammation, affects millions of adults. The anti-inflammatory properties of bromelain found in pineapple may offer pain relief for individuals with inflammatory arthritis, such as osteoarthritis (Shubrook, 2024). A 2020 study found that supplements containing bromelain and other enzymes were as effective as regular pain treatment in easing osteoarthritis in the lower back (Wartenberg & Raman, 2025). While eating pineapple shouldn’t replace prescribed medications, adding it to your diet could be a beneficial complementary approach (Booth, 2024).

7. Speeds Recovery After Surgery or Strenuous Exercise

Consuming bromelain from pineapple may significantly reduce the recovery time needed after surgery or intense exercise. Bromelain’s anti-inflammatory properties help reduce the inflammation, swelling, bruising, and pain that often follow surgical procedures, including dental and skin surgeries (Cervoni, 2024). It can also soothe sore muscles post-workout and help them recover more quickly. While pineapple helps replenish carbohydrate stores after exercise, it’s important to note that studies often use concentrated bromelain supplements, so effects from eating the fruit alone might differ (Biggs & Szalay, 2022).

8. Promotes Healthy Bones

Pineapple is a fantastic source of manganese, a trace mineral crucial for maintaining strong and healthy bones. A single cup of pineapple can provide about 76% of the recommended daily value of manganese. Manganese plays a role in bone formation and may help prevent osteoporosis while improving overall bone and mineral density (Lawler, 2024).

9. Supports Heart Health

The antioxidants in pineapple, such as flavonoids and phenolic compounds, may contribute to heart health. While human research is limited, one study on rats indicated that pineapple’s antioxidants might have heart-protective effects (Yasharoff, 2024). The anti-inflammatory properties of pineapple can also benefit heart health, as chronic inflammation is a risk factor for coronary artery disease (Booth, 2024).

10. May Assist in Weight Management

If you’re looking to manage your weight, pineapple can be a great addition to your diet. It’s low in calories, with one cup containing about 82.5 calories and no fat or cholesterol (Kubala, 2022; Yasharoff, 2024). Its high fiber content (2.3 grams per cup) helps you feel full, which can lead to eating fewer calories overall. Some animal studies have suggested that pineapple juice might help decrease fat formation and increase fat breakdown, but more human studies are needed to confirm this (Singh, 2023).

11. Promotes Tissue Healing

The enzyme bromelain in pineapple is renowned for its ability to help skin and tissues heal. It appears to produce substances that combat pain and swelling, making it beneficial for recovery after surgery or injury (Zelman, 2024). This makes pineapple not just a tasty fruit but also a supportive food for your body’s natural healing processes.

12. Enhances Iron Absorption

The high vitamin C content in pineapple plays a significant role in the absorption of iron from the diet (Kubala, 2022). Iron is crucial for carrying oxygen in the blood and preventing anemia. Pairing iron-rich foods with vitamin C-rich foods like pineapple can help your body utilize iron more effectively. This is particularly beneficial for individuals at risk of iron deficiency.

13. Simple and Versatile to Add to Your Diet

One of the best things about pineapple is how sweet, convenient, and easy it is to incorporate into your daily meals. Fresh pineapple is widely available, and you can also find it canned, dehydrated, or frozen year-round. When choosing canned pineapple, opt for varieties packed in their own juice rather than heavy syrup to avoid added sugars. You can enjoy it on its own, in smoothies, salads, or even on homemade pizzas and in savory dishes like pineapple fried rice (Burgess, 2024).

The many health benefits of pineapples can be further explained through their impressive nutrition facts, as analyzed in detail below:

Pineapple Nutrition Facts

Pineapple nutrition table

Below is a detailed breakdown of the nutritional content found in pineapple, per serving (1 cup or 165g) and per 100 grams. Daily Reference Intakes (DRI) are based on a 2000-calorie diet for adults.

How many calories are in pineapples?

Pineapples are relatively low in calories. A standard serving of one cup of pineapple chunks (about 165 grams) contains approximately 82.5 calories (Kubala, 2022; Cervoni, 2024). This accounts for about 4% of the daily calorie intake for an average adult on a 2000-calorie diet.

Per 100 grams, pineapple provides about 50 calories (Biggs & Szalay, 2022). The majority of these calories come from carbohydrates, primarily natural sugars. Burning off 82.5 calories would depend on the activity and individual metabolism, but for example, it could take roughly 15-20 minutes of walking at a moderate pace.

How much protein is in pineapples?

Pineapple is not a significant source of protein. One cup of pineapple chunks (165 grams) contains about 0.9 grams of protein (Cervoni, 2024). This represents about 2% of the Daily Reference Intake (DRI) for protein for an average adult.

Per 100 grams, pineapple offers approximately 0.55 grams of protein. While protein is essential for building and repairing tissues, pineapple should be complemented with other protein-rich foods to meet daily requirements.

How many carbs are in pineapples?

Pineapples are primarily composed of carbohydrates. A one-cup serving (165 grams) of pineapple chunks provides 22 grams of total carbohydrates. This is about 8% of the DRI for carbohydrates.

Of these carbohydrates, about 16.3 grams are natural sugars (fructose, glucose, and sucrose), and 2.3 grams are dietary fiber. The fiber content aids in digestion and can help moderate the absorption of sugar. Per 100 grams, pineapple contains about 13.33 grams of carbohydrates, with 9.88 grams of sugar and 1.39 grams of fiber. Pineapple is considered a medium glycemic index (GI) fruit.

How much fat is in pineapples?

Pineapple is a very low-fat food. A one-cup serving (165 grams) contains only about 0.2 grams of total fat, which is less than 1% of the DRI. Per 100 grams, this amounts to about 0.12 grams of fat.

The provided articles do not offer a detailed breakdown of the types of fats (saturated, monounsaturated, polyunsaturated) in pineapple, largely because the total fat content is negligible.

Are pineapples high in cholesterol?

No, pineapples are completely free of cholesterol. A one-cup serving (165 grams) contains 0 milligrams of cholesterol, and the same is true for a 100-gram portion. This makes pineapple a heart-healthy fruit choice.

Minerals in pineapples

Pineapples are a good source of several essential minerals, most notably manganese and copper.

In summary, pineapple stands out for its exceptionally high manganese content, providing more than the daily requirement in a single serving. It also makes a significant contribution to daily copper needs and provides smaller but useful amounts of potassium, magnesium, and iron.

Vitamins in pineapples

Pineapple is particularly renowned for its high vitamin C content.

In summary, pineapple is an excellent source of Vitamin C, providing nearly a full day’s requirement in one serving. It also offers a good amount of Vitamin B6 and contains other B vitamins, as well as vitamins A, E, and K in smaller quantities, contributing to overall health and well-being.

Pineapples Risks and Side Effects

While pineapples are generally safe and healthy for most people, there are some potential risks and side effects to be aware of. Eating pineapple in moderation is key.

One common experience is a tingling or burning sensation in the mouth, on the lips, or tongue after eating fresh pineapple. This is usually due to the enzyme bromelain, which breaks down proteins and can temporarily irritate sensitive oral tissues. This effect is typically temporary and not an allergic reaction for most people. Rinsing the mouth with water or eating dairy alongside pineapple might help alleviate this (Bonvissuto, 2025).

True pineapple allergies, though not common, can occur. Symptoms can range from itchy skin, hives, and stomach pain to more severe reactions like swelling or difficulty breathing. Individuals with latex allergies may have a higher likelihood of being allergic to pineapple due to cross-reactivity. If an allergic reaction is suspected, medical attention should be sought.

Due to its acidity, pineapple can exacerbate symptoms for individuals with acid reflux or gastroesophageal reflux disease (GERD) (Nichols, 2023; Garg, 2023). The acidity might also contribute to the erosion of dental enamel if consumed excessively.

Consuming large quantities of pineapple may lead to digestive issues such as diarrhea, nausea, or abdominal pain due to its high vitamin C and bromelain content (Biggs & Szalay, 2022). Eating unripe pineapple is dangerous as it is toxic and can cause severe diarrhea and vomiting. It’s also advisable to avoid eating too much of the pineapple core, as it is very fibrous and could potentially cause fiber balls in the digestive tract.

For individuals with diabetes, while pineapple can be part of a healthy diet, its natural sugar content means portion sizes should be monitored to maintain stable blood sugar levels (Garg, 2023; Yasharoff, 2024).

Bromelain in pineapple can interact with certain medications. This includes blood thinners (like Warfarin), some antibiotics (such as amoxicillin and tetracycline), anticoagulants, anticonvulsants, barbiturates, benzodiazepines, insomnia drugs, and tricyclic antidepressants (Cervoni, 2024; Biggs & Szalay, 2022). People taking these medications should consult their healthcare provider before consuming large amounts of pineapple or bromelain supplements.

Debunking myths about pineapples

Myth: Pineapple significantly burns belly fat.
Fact: While some animal studies (specifically, one involving rats on a high cholesterol diet) indicated that daily pineapple consumption reduced weight gain, there is currently no robust scientific evidence in humans to confirm that pineapple directly burns belly fat. Effective weight management relies on a balanced overall diet, calorie control, and regular physical activity rather than the specific fat-burning properties of a single food.

Myth: The tingling sensation in your mouth after eating pineapple always means you’re allergic.
Fact: More often, this sensation is caused by bromelain, a group of protein-digesting enzymes naturally present in pineapple, which can temporarily irritate the sensitive tissues of the mouth and tongue. While true pineapple allergies do exist and can cause symptoms like rashes, hives, or breathing difficulties, the common tingling itself is usually a normal enzymatic reaction and typically subsides quickly.

Myth: Pineapple is too high in sugar and therefore unhealthy, especially for those watching their sugar intake.
Fact: A one-cup (165 grams) serving of pineapple contains about 16.3 grams of natural sugars. However, pineapple also provides valuable nutrients like 2.3 grams of dietary fiber, 88% of the DV for Vitamin C, and significant amounts of manganese. The fiber helps to slow down sugar absorption. For most people, including those with diabetes, pineapple can be a healthy part of a balanced diet when consumed in moderation and with consideration for overall carbohydrate intake.

Pineapples Substitutes

If fresh pineapple isn’t on hand, or you’re aiming for a slightly different taste or texture in your dish, several other fruits can step in. While no substitute will perfectly replicate pineapple’s unique profile, especially its bromelain content, these alternatives offer their own appeal. Here’s how some common substitutes stack up nutritionally:

When using mango as a replacement, its creamy texture and sweet, tropical flavor shine in smoothies, desserts, salsas, and fruit salads. Mango provides a good dose of Vitamin C and is known for its Vitamin A content. A benefit is its rich, less acidic profile for those who prefer it. However, mangoes lack the specific tang and enzymatic properties (bromelain) of pineapple, contain significantly less manganese, and some varieties can be quite fibrous, which might alter your recipe’s intended mouthfeel.

Papaya offers a wonderfully soft, buttery texture and a sweet, musky tropical flavor, making it an excellent choice for fruit platters, smoothies, or simply eaten with a squeeze of lime. It boasts a higher Vitamin C content than pineapple and also contains papain, another enzyme that aids digestion. The main drawback is its very different, milder flavor profile that lacks pineapple’s characteristic tartness, and it has a much lower manganese content.

For a juicy, tangy alternative, especially in beverages, fruit salads, or as a fresh counterpoint in savory dishes, oranges can work well. They are packed with Vitamin C, often exceeding pineapple’s content, and provide more fiber. The clear difference lies in their distinct citrusy flavor, which is not as “tropical” as pineapple, and their segmented, highly juicy texture is quite different from pineapple’s firmer flesh. Oranges also contain very little manganese compared to pineapple.

Popular Pineapple Diets

How to add pineapples safely into your diet? Choosing the right diet is important to ensure that you are meeting your nutritional needs while also enjoying the foods you eat. Here are a few of the available pineapples-friendly diet options:

1. The Pineapple Diet (Original “Sexy Pineapple Diet”)
2. Short-Term Pineapple-Only “Cleanse” (Stricter versions of the Pineapple Diet)
3. The 5-Day Pineapple Diet (Incorporating other healthy foods)
4. Balanced Healthy Eating Plan (Including pineapple as part of a varied diet)

The original Pineapple Diet, also known as the “Sexy Pineapple Diet,” was developed by Danish psychologist Sten Hegeler in 1970. It typically involves eating nothing but pineapple for two days a week and then resuming a normal diet for the other five days. Some interpretations allow for other foods on the pineapple days, provided the total calorie intake remains under 500 calories. This diet is not based on scientific evidence and was admittedly created because the author simply liked pineapple. Due to its highly restrictive nature on certain days, it can lead to extreme hunger, irritability, and potential nutrient deficiencies, making it unsustainable and not recommended for healthy weight loss.

Stricter versions, often marketed as a Short-Term Pineapple-Only “Cleanse”, involve consuming exclusively pineapple for a period of 2 to 7 days. This type of mono-diet is extremely restrictive and can lead to significant nutrient deficiencies as pineapple lacks adequate protein, fats, and many essential vitamins and minerals like vitamin B12 and vitamin E. Side effects can include dizziness, headaches, extreme hunger, and weakness. While rapid weight loss might occur, it’s likely to be primarily water weight and is not sustainable, with a high probability of weight regain.

A more structured approach is the 5-Day Pineapple Diet, as detailed by Biswas in the StyleCraze blog. This plan involves consuming about 2 kilograms of pineapple daily along with other specified healthy foods like lean proteins, vegetables, and specific grains. While it incorporates a broader range of nutrients than pineapple-only diets, it is still a short-term, calorie-restricted plan designed for rapid weight loss. It claims benefits like water weight loss and fat mobilization. However, like other restrictive short-term diets, it’s not designed for long-term weight management and should be approached with caution, ideally after consulting a doctor.

Ultimately, the most sustainable and healthy way to incorporate pineapple into your eating habits is through a Balanced Healthy Eating Plan. This involves including pineapple as one of many fruits and vegetables in a diet that emphasizes whole grains, lean proteins, and healthy fats. This approach ensures nutritional adequacy, supports long-term health, and allows for sustainable weight management without the extreme restrictions and potential negative side effects associated with fad diets.

How to Cook Pineapples?

Raw pineapples are arguably the best way to consume the fruit to retain all its nutrients, especially the heat-sensitive enzyme bromelain and vitamin C. Simply cut the pineapple and enjoy. This method offers the freshest taste and maximum nutritional benefits without any degradation from heat.

Grilled pineapples are a popular choice, especially for barbecues. Grilling caramelizes the natural sugars in the pineapple, enhancing its sweetness and adding a smoky flavor. To grill, slice pineapple into rings or chunks, and cook over medium heat for a few minutes per side until grill marks appear. While some vitamin C might be lost due to heat, the fiber and most minerals remain. The delicious flavor can make it a more appealing way to eat fruit.

Baked pineapples offer a soft, tender texture and concentrated sweetness. You can bake pineapple slices or chunks, often with a sprinkle of cinnamon or a light glaze. Baking at moderate temperatures might lead to some loss of vitamin C, but it’s a good way to prepare pineapple for desserts or as a side dish.

Air fryer pineapples provide a similar result to grilling or roasting but can be quicker and use less oil. Toss pineapple chunks with a little cinnamon and air fry until tender and slightly caramelized. This method is efficient, and nutrient loss would be comparable to baking or grilling.

Roasted pineapples intensify the fruit’s sweetness by caramelizing its sugars. Cut pineapple into chunks, toss with optional spices like cinnamon or ginger, and roast in the oven until tender and slightly browned. Similar to baking, some heat-sensitive vitamins might be reduced, but the flavor payoff is significant.

While not explicitly detailed in the provided texts for “cooking,” pineapple is also frequently used in Smoothies. Blending raw pineapple with other fruits and liquids like yogurt or coconut milk is a fantastic way to consume it. This method retains most nutrients since it’s not cooked, and the fiber is also preserved if the whole fruit is used.

Easy Pineapple Recipes

Incorporating pineapple into your meals can be both delicious and nutritious. These simple recipe ideas can help you increase your pineapple intake without compromising on taste or convenience.

Breakfast ideas with pineapples

A Pineapple Smoothie blended with Greek yogurt, banana, and perhaps some spinach is a quick, nutrient-packed way to start your day. For a more textured option, top your morning Oatmeal or Quinoa with fresh pineapple chunks, a sprinkle of nuts, and a drizzle of honey. Pineapple and Cottage Cheese also makes for a protein-rich and refreshing breakfast.

Lunch ideas with pineapples

Create a vibrant Tropical Chicken Salad by adding diced pineapple to grilled chicken, mixed greens, almonds, and a light vinaigrette. Homemade Hawaiian Burgers, featuring a beef or plant-based patty topped with a grilled pineapple ring, bring a sweet and savory twist to lunchtime. A Tuna Lettuce Wrap can be brightened with the addition of small pineapple pieces for a zesty flavor. For a vegetarian option, consider a Sprout Salad with Pineapple chunks.

Dinner ideas with pineapples

Pineapple Fried Rice is a classic dish where pineapple adds a burst of sweetness to balance savory ingredients like shrimp, chicken, or tofu and vegetables. Grilled Salmon or Mackerel with a side of grilled pineapple offers a healthy and flavorful meal. Consider Stir-fried Veggies and Chicken or Tofu with Pineapple for a quick and easy dinner. Roasted Chicken Breast with a side of spinach, tomato, and fresh pineapple is another light yet satisfying option.

Simple tips to add pineapples to your diet

For busy individuals who might not have time for elaborate meal preparations, there are still simple ways to enjoy the benefits of pineapple:

• Add fresh or frozen pineapple chunks to your morning cereal or yogurt.
• Keep pre-cut pineapple in the fridge for a quick and easy snack.
• Toss pineapple into fruit salads for a tropical twist.
• Use pineapple juice as a base for marinades for chicken or pork to tenderize the meat and add flavor.
• Blend pineapple into your favorite salsa recipe for a sweet and spicy kick.
• Skewer pineapple chunks with other fruits or vegetables for easy grilling or snacking.
• Add a ring of canned pineapple (in its own juice) to a sandwich or burger.
• Freeze pineapple chunks or juice in ice cube trays to add to water or other beverages.
• Simply enjoy a few fresh pineapple slices as a dessert.

Knowing how to cook pineapples is only part of the equation; understanding proper pineapple storage tips is crucial to make those delicious meals and snacks last longer and maintain their quality.

Pineapple Storage Tips

Shelf life of pineapples

• At room temperature: An uncut, ripe pineapple will generally last for about three days on the countertop.
• In the refrigerator: Storing a whole, uncut pineapple in the refrigerator can extend its shelf life by an additional three days, meaning it can last for up to six days. Cut pineapple, when stored in an airtight container in the fridge, will keep for five to seven days.
• In the freezer: Frozen pineapple, whether fresh pieces or dehydrated slices, has a significantly longer shelf life and can be kept for up to a year.

How to store pineapples?

To maximize freshness, you can store an uncut pineapple on your kitchen countertop for a few days, ensuring it’s not exposed to excessive heat or direct sunlight, which can speed up its degradation. If you need to keep it longer before cutting, refrigeration is a good option.

Once cut, pineapple pieces or slices should always be refrigerated in an airtight container. For long-term storage, freezing is the best method. You can also dehydrate pineapple slices, which extends their pantry shelf life to two to four weeks, or up to a year if the dehydrated slices are then frozen.

How to refridgerate pineapples?

Refrigerating pineapple properly can extend its freshness whether it’s whole or cut.

1. For a whole, uncut pineapple, simply place it in the warmest part of your refrigerator. It can be stored this way for up to six days.
2. If you’ve cut the pineapple, place the pieces or slices into an airtight container.
3. Store the container in the refrigerator. Cut pineapple will last for five to seven days.

How to freeze pineapples?

Freezing pineapple is an excellent way to preserve it for long-term use, especially if you have a large amount.

1. Cut your fresh pineapple into the desired pieces or chunks.
2. Place the pineapple pieces in a single layer on a baking sheet lined with parchment paper.
3. Put the baking sheet in the freezer for about two hours, or until the pineapple pieces are frozen solid. This step prevents the pieces from clumping together.
4. Transfer the frozen pineapple pieces into airtight freezer bags or food storage containers.
5. Label the bags or containers with the date and return them to the freezer. They can be stored for up to a year (MasterClass, 2021).

Signs of Spoilage in pineapples

It’s important to recognize when a pineapple has gone bad to avoid consuming spoiled fruit. Here are some common signs:

• Smell: A sour, fermented, or vinegary smell instead of a sweet, fruity aroma.
• Appearance: Dark golden yellow or orange exterior, soft spots, bruises, or darkened areas. The flesh may look dull or discolored.
• Texture: Mushy or overly soft flesh. The outer skin might feel too soft or have too much give.
• Taste: A burning sensation on your taste buds when you bite into refrigerated cut pineapple can indicate it has gone bad.
• Mold: Any visible mold growth on the skin or cut surfaces (MasterClass, 2021).

8 Easy Pineapple Home Remedies

Are there any less-known tips to unlock the nutritious profile of pineapples? The following pineapples remedies can have a positive effect on overall well-being.

1. Traditional Pineapple Cough Remedy: Combine 1 cup of pineapple juice, a pinch of salt, a pinch of pepper, and 1 ½ tablespoons of honey (Burgess, 2024). Take 1/4 cup up to three times daily to potentially soothe a cough. Store any remaining mixture in the refrigerator for a short period. The bromelain in pineapple may help reduce mucus and inflammation.
2. Pineapple Cough Remedy with a Kick: For a spicier version, blend 1 cup pineapple juice, a pinch of salt, a pinch of pepper, 1 ½ tablespoons honey, 3 inches of fresh ginger root (grated or chopped), ¼ cup lemon juice, and ½ teaspoon cayenne pepper (Gotter, 2022). Take 1/4 cup up to three times daily. This combines pineapple’s benefits with the anti-inflammatory properties of ginger and the mucus-thinning potential of cayenne. Store refrigerated.
3. Pineapple for Digestive Aid: Consuming fresh pineapple or its juice before or with meals may aid digestion due to its bromelain content, which helps break down proteins (Lawler, 2024). Simply eat a few slices of fresh pineapple. No special storage beyond normal fruit storage is needed.
4. Pineapple for Inflammation Relief: Regularly including fresh pineapple in your diet can contribute to reducing overall inflammation in the body, thanks to bromelain (Bourgeois, 2025). There’s no specific preparation beyond eating the fruit.
5. Pineapple for Post-Workout Recovery: The anti-inflammatory properties of bromelain in pineapple may help soothe sore muscles and speed recovery after strenuous exercise. Consume a serving of fresh pineapple or pineapple juice shortly after your workout.
6. Pineapple for Sore Throat Soothe: Gargling with fresh pineapple juice, or consuming it, might help soothe a sore throat due to its vitamin C and bromelain content which can boost immunity and reduce inflammation (The Kitchn, 2019). Use fresh juice, and store any extra in the fridge for a day or two.
7. Pineapple for UTI Symptom Reduction: Some suggest that daily intake of one cup of fresh pineapple juice can help reduce UTI symptoms due to bromelain’s anti-inflammatory properties (Pierce, 2022). It’s advised to use fresh juice rather than canned. Always consult a doctor for UTI treatment.
8. Pineapple Sweetening Hack (for less tangy fruit): If your pineapple is too tangy, cut off the crown, place the pineapple cut-side down on a plate, cover it with foil or plastic wrap, and refrigerate for two to three days. The idea is that sweeter juices from the bottom will spread throughout the fruit. Note that some experts dispute the effectiveness of this method for actually increasing sweetness, stating ripeness is key (Scinto, 2025).

Pineapples and Weight Management

There are multiple health benefits, and home remedies using pineapples, but what is their role in weight management? This section will analyze pineapples potential impact on weight loss, low-calorie diets, satiety, and metabolism.

Can pineapples help with weight loss?

Pineapple can be a helpful component of a weight loss diet, primarily due to its nutritional profile rather than any direct fat-burning properties. Research on animals, specifically a study mentioned by Everyday Health (2024), found that pineapple juice may help decrease fat formation and increase fat breakdown in rats, but more studies in humans are needed to confirm similar effects. While the “Sexy Pineapple Diet” and other pineapple-based fad diets claim rapid weight loss, these are generally due to extreme calorie restriction and are not considered safe or sustainable. A study published in Food Science & Nutrition often explores fruit components and their metabolic effects, which could be a relevant context for such claims.

Pineapples in low-calorie diets

Pineapples are naturally low in calories, with one cup (165 grams) of cubed pineapple providing just 82.5 calories. This makes it an excellent choice for individuals following low-calorie diets aimed at weight reduction. Substituting higher-calorie sweet treats with pineapple can help reduce overall calorie intake, which is a fundamental principle of weight loss. For instance, the Pineapple Diet itself relies on the very low-calorie nature of pineapple when restricting intake to primarily this fruit, achieving a significant calorie deficit.

Pineapples and satiety

Pineapple contains dietary fiber, with about 2.3 grams per one-cup serving. Dietary fiber plays a crucial role in promoting satiety, which is the feeling of fullness and satisfaction after eating. Foods high in fiber can help control appetite by slowing down digestion and stabilizing blood sugar levels, thus potentially reducing overall calorie consumption. A study in the Nutrition Bulletin explored the role of dietary fiber in promoting satiety, noting its ability to add bulk and viscosity, which can influence both satiation and the suppression of hunger after eating (Biswas, 2025).

Pineapples and metabolism

While some claims suggest pineapple significantly boosts metabolism, direct scientific evidence in humans is limited. The enzyme bromelain found in pineapple is known for aiding protein digestion and has anti-inflammatory effects. Improved digestion can be a component of overall metabolic health. Additionally, pineapple is rich in vitamin B1 (thiamin), which is a cofactor for enzymatic reactions essential for energy production (Biswas, 2025).

An active metabolism is crucial for weight management, and while pineapple contributes B vitamins necessary for energy production, it’s unlikely to cause a dramatic increase in metabolic rate on its own sufficient to drive significant weight loss without other dietary and lifestyle changes. A study on high-fat diet-fed rats showed that pineapple juice decreased fat synthesis and increased lipolysis (fat breakdown), suggesting a potential positive impact on fat metabolism (Biswas, 2025).

While weight management is important, do pineapples have an effect in more serious health conditions? Here’s what the scientific literature has to say:

Pineapples for Health Conditions

Pineapples and diabetes

For individuals managing diabetes, pineapple can be part of a healthy diet, though portion control is key due to its natural sugar content. One cup of fresh pineapple chunks contains about 16 grams of sugar and 2.3 grams of fiber. The fiber in pineapple helps to slow down sugar absorption, which can be beneficial for blood glucose control.

The Dietary Guidelines for Americans recommends 21 to 25 grams of fiber per day for women and 30 to 38 grams per day for men, and pineapple can contribute to this. Studies have suggested that individuals with type 1 diabetes who consume high-fiber diets tend to have lower blood glucose levels, and those with type 2 diabetes may see improvements in blood sugar, lipids, and insulin levels.

Pineapples and heart health

Pineapple’s contribution to heart health is supported by its fiber, potassium, and vitamin C content. A high potassium intake is associated with a lower risk of stroke, protection against loss of muscle mass, and preservation of bone mineral density. According to the National Health and Nutrition Examination Survey (NHANES), fewer than 2 percent of U.S. adults meet the daily 4,700-mg recommendation for potassium.

One study highlighted that individuals who consumed 4,069 mg of potassium per day had a 49 percent reduced risk of death from ischemic heart disease compared to those with lower potassium intake. Additionally, the antioxidants in pineapple, like vitamin C and beta-carotene, help combat free radicals, which can contribute to heart disease. One rat study showed that pineapple’s antioxidants might have heart-protective effects, though more human research is needed.

Pineapples and digestive issues

Pineapples are well-regarded for their digestive benefits, largely due to their fiber and water content, which help prevent constipation and promote a healthy digestive tract. Crucially, pineapple is the only known food source of bromelain, a complex mixture of enzymes that aids in protein digestion. Bromelain can also reduce inflammatory immune cells, called cytokines, that may damage the digestive tract lining. Historically, pineapple has been used for centuries in Central and South America to treat digestive problems.

Pineapples and inflammation

The enzyme bromelain in pineapple is a key contributor to its anti-inflammatory properties. Chronic inflammation is linked to various diseases, including rheumatoid arthritis and cancer. Bromelain appears to produce substances that combat pain and swelling. This can be beneficial in conditions like sinusitis or injuries such as sprains and burns, and it may also help offset the joint pain associated with osteoarthritis. Some studies have also shown that bromelain can reduce swelling, bruising, healing time, and pain associated with injury and surgical intervention.

Pineapples and cancer prevention

Pineapples, as an excellent source of the potent antioxidant vitamin C, can help combat the formation of free radicals, which are linked to cancer developmen. Several studies suggest that pineapple and its compounds, including bromelain, may reduce cancer risk by minimizing oxidative stress and reducing inflammation .

Older studies have indicated an inverse association between beta-carotene (found in pineapple) and the development of colon cancer in a Japanese population, and a 2004 case-control study linked beta-carotene to a protective effect on prostate cancer, though more recent studies suggest this might not always be the case. High fiber intake from fruits and vegetables, including pineapple, is generally associated with a lowered risk of colorectal cancer.

The evidence suggests that pineapple, through its rich nutrient and enzyme profile, particularly bromelain and vitamin C, offers potential benefits for various health conditions, although more extensive human research is needed in some areas to draw definitive conclusions.

Pineapple Nutrition: Key Takeaways

This article has journeyed through the extensive world of pineapple, covering its impressive nutritional profile, a wide array of 13 functional health benefits, potential risks and side effects, and sensible pineapple substitutes. We’ve also explored popular pineapple diets, best practices for pineapple storage tips, 8 easy pineapple home remedies, strategies for pineapples and weight management, and the role of pineapples for health conditions.

Here are some of the most interesting takeaways:

• One cup of pineapple delivers over 100% of the recommended daily amount of manganese, an essential mineral for bone health and metabolism.
• Pineapple is the only known food source of bromelain, a powerful enzyme combination that aids protein digestion and has significant anti-inflammatory properties.
• Despite its sweetness, pineapple is relatively low in calories, with approximately 82.5 calories per one-cup serving.
• Eating pineapple may speed recovery after surgery or strenuous exercise due to bromelain’s ability to reduce inflammation, swelling, and pain.
• Storing a whole pineapple upside down after cutting off the crown is a folk hack believed to make it sweeter, though a Dole representative stated fruitlet maturity is the primary sweetness factor.
• The “Sexy Pineapple Diet,” created in 1970, involved eating only pineapple for two days a week and was admittedly not based on any scientific evidence by its creator.
• Unripe pineapple can be toxic and may cause severe diarrhea and vomiting.

This content was last updated in August 2025.

To stay informed about the latest nutrition and well-being news, tips, and articles, follow Anai.ai!

Pineapple Nutrition FAQs

Got questions about this tropical treat? We’ve got you covered with concise, fact-based answers to some of the most common queries about pineapple nutrition.

What are pineapples good for?

Pineapples are excellent for boosting immunity due to their high vitamin C content, with one cup providing about 88% of the daily value. They also aid in digestion thanks to the enzyme bromelain, which helps break down proteins, and their fiber content supports a healthy gut. Additionally, the manganese in pineapple, often exceeding 100% of the daily recommended amount per cup, is crucial for bone health and metabolism (Cleveland Clinic, 2022).

Are pineapples healthy?

Yes, pineapples are very healthy, offering a wealth of nutrients in a low-calorie package. They are packed with vitamins, particularly vitamin C, and minerals like manganese and copper, and provide dietary fiber. Pineapples also contain beneficial antioxidants and the unique enzyme bromelain, which has anti-inflammatory properties and aids digestion.

Are pineapples fattening?

No, pineapples are not inherently fattening and can be a great addition to a weight-conscious diet. A one-cup serving of pineapple chunks contains only about 82.5 calories and is virtually fat-free. While they do contain natural sugars (around 16.3 grams per cup), their fiber content helps promote satiety, potentially aiding in weight management when consumed as part of a balanced diet.

Who should avoid pineapples?

Individuals with a known pineapple allergy should avoid them, as reactions can range from mild itching to severe breathing difficulties; those with latex allergies may also be more susceptible. People with gastroesophageal reflux disease (GERD) might find pineapple’s acidity worsens their symptoms. Due to its bromelain content, those on certain medications like blood thinners, some antibiotics, or sedatives should consult their doctor before consuming large amounts of pineapple.

Can I eat pineapples daily?

For most healthy individuals, eating pineapple daily in moderation is generally safe and can be beneficial. It provides valuable nutrients like vitamin C and fiber; one cup offers nearly 10% of daily fiber needs. However, due to its acidity and bromelain content, excessive daily consumption (more than a few servings) might cause mouth soreness or digestive upset in some people.

Can dogs eat pineapples?

Yes, dogs can eat raw pineapple in small amounts as an occasional treat. It provides vitamins, minerals, and fiber. However, it’s important to remove the tough core and spiky skin, as these can cause choking or digestive blockages. Canned pineapple should be avoided due to the high sugar content in the syrup.

Can cats eat pineapples?

Yes, cats can technically eat small amounts of ripe pineapple as it is not toxic to them according to the ASPCA. However, pineapple is high in sugar and fiber, which isn’t ideal for cats, who are obligate carnivores with specific nutritional needs. While it contains vitamins like A, B6, folate, and C, and minerals like magnesium and potassium, which could theoretically support a cat’s immune and digestive system, it should only be offered as an occasional, tiny treat due to potential digestive upset from the sugar and fiber content.

How long do pineapples last in the fridge?

A whole, uncut pineapple can last in the refrigerator for about 4 to 6 days, which is generally longer than the 2 to 3 days it would last at room temperature. Once cut, pineapple should be stored in an airtight container in the fridge and will typically stay good for 3 to 5 days, though some sources suggest up to 5 to 7 days. Refrigerated pineapple juice, once opened, will keep for about 7 to 10 days.

Can you freeze pineapples?

Yes, you can absolutely freeze pineapples to extend their shelf life significantly, often for 6 to 12 months. To freeze, it’s best to first cut the pineapple into chunks or pieces, then lay them in a single layer on a baking sheet to “par-freeze” for about 2 hours to prevent clumping. After they are solid, transfer the frozen pieces into airtight freezer bags or containers for long-term storage.

How to tell if pineapples are bad?

You can tell if a pineapple is bad by checking several indicators: a sour, fermented, or vinegary smell instead of a sweet one is a key sign. Visually, look for excessively soft spots, bruises, mold, or a dark orange/brown color on the exterior. The leaves may also appear brown, wilted, or easily fall off. If the pineapple feels mushy or wet at the bottom, it’s likely spoiled.

How long are pineapples good for?

A whole, ripe pineapple is typically good for about 2 to 3 days when stored on the countertop at room temperature. If you refrigerate a whole pineapple, its lifespan extends to roughly 4 to 6 days. Once cut and refrigerated in an airtight container, pineapple chunks or slices will last for about 3 to 5 days, or up to 7 days according to some sources. Frozen pineapple can last for up to a year.

How to keep pineapples fresh?

To keep a whole pineapple fresh for a few days, store it on the countertop away from excessive heat or sunlight; it should last for about 2 to 3 days this way. For longer storage of a whole pineapple (up to 6 days), place it in the warmest part of your refrigerator, preferably in the crisper drawer. Once cut, store pineapple pieces in an airtight container in the refrigerator for 5 to 7 days, or freeze them for up to a year for maximum freshness.