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Nutritional Values and Health Benefits of Pineapples!

Pineapple is a tasty and healthy fruit with a variety of health advantages. If you’re on a low-carb diet, you might be wondering if the pineapple is permitted. Despite its distinctive sweetness, pineapple may be incorporated into any healthy eating plan if prepared properly. Pineapple is low in fat and salt and high in vitamins and minerals that promote good health.

Nutritional Values of Pineapple

One cup (165g) of pineapple chunks contains 82 calories, 0.9 grams of protein, 22 grams of carbs, and 0.2 grams of fat. The vitamin C content of pineapple is high. The USDA has provided the following nutritional information.

  • 82.5 calories
  • 0.2g fat
  • Sodium (mg): 1.7
  • 22g carbohydrate
  • 2.3 g fiber
  • 16.3 grams of sugar
  • 0.9 g protein
  • 79 milligrams of vitamin C

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Pineapple, like the majority of fruits, gets most of its calories from carbs. Fresh pineapple chunks include 22 grams of carbs per cup. 16 grams of sugar (fructose) and 2 grams of fiber make up these 22 grams.

Pineapple is a fruit with a moderate glycemic index (GI). It has a lower glycemic index than overripe bananas and watermelon, but a higher glycemic index than low-GI fruits like berries, apples, and pears.


pineapple nutrition facts

Pineapple has extremely low-fat content, with only half a gram per 1-cup serving.


Pineapple isn’t a very high-protein food. It has a calorie content of less than 1 gram per serving.

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Minerals and vitamins

Pineapples are high in vitamin C and are a good source of it. A full day’s worth of caffeine can be found in only one cup. A serving of pineapple also contains 181 micrograms of copper. Because the acceptable intake (AI) for copper is 900 micrograms per day, eating pineapple is an excellent approach to meeting this dietary requirement.

Vitamin C-Rich Foods (Vitamin C-rich Foods)

Health Advantages

Pineapple, like other fruits, has a variety of short- and long-term health advantages. Pineapple’s vitamins, minerals, and antioxidants are mostly responsible for these benefits.

Inflammation May be Reduced

Bromelain, an anti-inflammatory compound found in pineapple, is present. When used in conjunction with other drugs to treat acute sinusitis, this enzyme may be beneficial. 4 For arthritis, muscle strains, sprains, and other injuries, it’s also available as a supplement. In Europe, it’s even used as an anti-inflammatory in dental surgery and burn therapy, but not yet in the US.

May Aid in the Reduction of Abdominal Obesity

Consuming a sufficient amount of fruits and vegetables is a well-known strategy for maintaining a healthy weight. Beyond the number on the scale, abdominal obesity, also known as visceral fat, is of special concern because of its link to heart disease and metabolic syndrome.

The Netherlands Epidemiology of Obesity study found a clear link between eating enough fruits and vegetables and having a lower level of visceral fat. Sweet snacks also lead to belly fat. 6 Pineapple’s sweet flavor, paired with its nutritious character, makes it an excellent substitute for processed sugars.

Belly Fat: 6 Common Causes

Aids in the healing of skin

Pineapple’s high vitamin C concentration aids in the formation of collagen in the body. Collagen is an important component of wound healing. Getting enough vitamin C from natural sources like pineapple aids the body’s ability to mend skin injuries quickly.

Promotes Gut Health

Bromelain is commonly marketed as a digestive enzyme that aids in the breakdown of food by stomach acid.

Despite the fact that this impact isn’t entirely supported by scientific research, pineapple can nevertheless help to promote healthy digestion a little further down the digestive tract.

Polyphenols included in plant-based meals, such as pineapple, help to promote the growth of diverse gut flora. A healthy gut is linked to chronic illness prevention and offers a variety of immune system benefits.

Defeats Cancerous Cells

Bromelain’s effect on stomach and colon cancer has also been investigated. Bromelain promotes apoptosis, a type of programmed cell death that the body uses as a natural defense against aberrant cells, according to the findings.

Bromelain has also been found to slow the growth of cancer cells in the stomach and colon. Although more research is needed to determine bromelain’s full potential for cancer treatment, the first findings seem promising. 9 Because all fruits and vegetables contain beneficial polyphenols and antioxidants, integrating pineapple into your diet is a proactive method to eat for cancer prevention.


You may have an allergic reaction to pineapple if you are allergic to a range of fruits. According to medical professionals, cross-reactivity in fruit allergies is probable. 10 If you have signs of a food allergy, such as hives, swelling, or difficulty breathing, consult a doctor for a diagnosis.

Negative Effects

Bromelain, which is found in pineapple, may be harmful to those who are taking certain drugs. If you are using a blood thinner (such as Warfarin) or some sedatives, you should consult your doctor before eating pineapple. 11 If you’re taking amoxicillin or a tetracycline antibiotic, some are inconsistent data indicate avoiding pineapple (bromelain).

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When It’s the Most Effective

pineapple nutrition facts

Pineapples are imported from warm climates and are available during the spring, fall, and winter seasons.

12 Pineapple, both frozen and fresh, is naturally sweet and sugar-free. Pineapple, frozen, is delicious at any time of year.

Some canned pineapple brands, especially if the fruit is canned or jarred in syrup, might be high in sugar. Check the ingredients list to discover if the brand you’re buying contains sugar. If that’s the case, drain the liquid and rinse the fruit to get rid of the sugar. Choose a pineapple that has been canned or jarred in water or its own juice. Fruit cups sold to children are in the same boat.

Fruits in season are the best for freshness and flavor.

Food Storage and Safety

Pineapples are prone to spoilage. It’s critical to use fruit as soon as possible after purchasing it and to choose carefully. Choose fruit that is large in comparison to its size. It should have a rich color and a distinct, sweet scent. Avoid pineapple that smells sour or rotten. Fruit with dried leaves, bruising, darker patches, or soft spots should be avoided.

Before chopping fresh fruit, make sure it’s clean. Once chopped, store in the refrigerator and consume within three to five days.

How to Get Ready

Pineapples can be difficult to chop at first, but once you get the hang of it, you’ll be fine. It’s also available presliced fresh or frozen.

  • Remove the stem and leaves.
  • Cut the peel into vertical strips while holding the fruit upright.
  • Cut the fruit into quarters to separate it from the woody center.
  • Cut the fruit flesh into desired shapes.

Pineapples are a delicious complement to salads. You may also use chopped pineapple in a smoothie or mix it with yogurt, cottage cheese, or ricotta. Smoothies are a terrific way to incorporate frozen pineapple into your diet. Pineapples can be cooked, grilled, or added to a variety of soups and stews.

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