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Pineapple benefits come mainly from two nutrients: one cup of fresh pineapple chunks has about 83 calories and supplies about 88% of the Daily Value for vitamin C and about 67% for manganese, according to USDA data. It also contains bromelain, a group of protein-digesting enzymes, although eating the fruit is not the same as taking a bromelain supplement. Pineapple is sweeter than berries, and canned pineapple and pineapple juice change the picture again. Below are the USDA pineapple nutrition facts, fresh vs canned pineapple, what is and is not known from research, and allergy facts.
Peptide Labs does not sell pineapple or pineapple products. This article is general nutrition information, not medical advice.
Key Takeaways
- One cup of fresh pineapple chunks (165 g) has about 83 calories, 2.3 grams of fiber and 88% of the Daily Value for vitamin C in USDA data.
- The same cup supplies about 67% of the Daily Value for manganese, far more than most fruits.
- Canned pineapple keeps its manganese but has much less vitamin C than fresh in USDA data.
- Fresh pineapple contains bromelain, but supplements use concentrated stem extracts, so the fruit and the supplement are not equivalent.
- Human research on eating pineapple itself is very limited; most bromelain research is lab and animal work.
Pineapple nutrition per cup
The table uses the USDA FoodData Central SR Legacy entry for raw pineapple, all varieties (FDC 169124), converted to USDA’s portion weights for one cup of chunks (165 grams) and one thin slice about 3.5 inches across (56 grams). The percent Daily Value (%DV) uses the FDA Daily Values printed on Nutrition Facts labels.
| Nutrient (raw pineapple) | 1 cup chunks (165 g) | % DV | 1 thin slice (56 g) | % DV |
|---|---|---|---|---|
| Calories | 83 | Not applicable | 28 | Not applicable |
| Carbohydrate | 21.6 g | 8% | 7.3 g | 3% |
| Fiber | 2.3 g | 8% | 0.8 g | 3% |
| Total sugars | 16.3 g | No DV | 5.5 g | No DV |
| Protein | 0.9 g | 2% | 0.3 g | 1% |
| Vitamin C | 79 mg | 88% | 27 mg | 30% |
| Manganese | 1.53 mg | 67% | 0.52 mg | 23% |
| Copper | 0.18 mg | 20% | 0.06 mg | 7% |
| Thiamin (vitamin B1) | 0.13 mg | 11% | 0.04 mg | 4% |
| Vitamin B6 | 0.19 mg | 11% | 0.06 mg | 4% |
| Folate | 30 mcg DFE | 7% | 10 mcg DFE | 3% |
| Potassium | 180 mg | 4% | 61 mg | 1% |
Vitamin C is the familiar headline, and pineapple appears in our guide to vitamin C sources. Manganese is the less familiar one: in USDA data a cup of pineapple supplies about two thirds of the Daily Value, roughly five times what a cup of mango or strawberries provides. Manganese is a trace mineral the body needs only in small amounts, so pineapple is one of the few fruits that contributes a large share of it. Pineapple also adds copper, thiamin and vitamin B6. It is light on protein and fat, so it fits well as part of a meal or snack.
Pineapple calories and sugar
Pineapple calories are moderate, about 50 per 100 grams, but the sugar is higher than in berries: about 9.9 grams per 100 grams in USDA data, mostly as sucrose. A cup of chunks carries about 16 grams of natural sugar alongside its fiber and water. Our guide to fruit sugar levels places pineapple in the middle of the range, and our low glycemic foods guide explains why whole fruit behaves differently from juice. People managing diabetes can include fruit, but should ask their clinician or dietitian how pineapple fits their plan.
| Per 100 g (USDA FDC ID) | Calories | Total sugars | Fiber | Vitamin C | Manganese |
|---|---|---|---|---|---|
| Pineapple, raw (169124) | 50 | 9.9 g | 1.4 g | 47.8 mg | 0.93 mg |
| Strawberries, raw (167762) | 32 | 4.9 g | 2.0 g | 58.8 mg | 0.39 mg |
| Mango, raw (169910) | 60 | 13.7 g | 1.6 g | 36.4 mg | 0.06 mg |
| Banana, raw (173944) | 89 | 12.2 g | 2.6 g | 8.7 mg | 0.27 mg |
Our sibling guide to strawberries covers a fruit with about half the sugar per 100 grams, and our mango guide covers a sweeter tropical option.
Fresh vs canned pineapple and pineapple juice
Processing changes pineapple more than many fruits. In USDA data, canned pineapple packed in juice or water keeps its manganese but loses most of its vitamin C compared with fresh. Packing liquid also matters: canned pineapple in juice has about twice the sugar per cup of water-packed pineapple, and syrup-packed versions are similar to juice-packed. Pineapple juice keeps little of the fiber.
| Form (USDA entry) | Amount | Calories | Total sugars | Fiber | Vitamin C (% DV) |
|---|---|---|---|---|---|
| Fresh chunks (169124) | 1 cup, 165 g | 83 | 16.3 g | 2.3 g | 79 mg (88%) |
| Canned in juice, with liquid (169126) | 1 cup, 249 g | 149 | 36.0 g | 2.0 g | 24 mg (26%) |
| Canned in water, with liquid (169125) | 1 cup, 246 g | 79 | 18.5 g | 2.0 g | 19 mg (21%) |
| Canned in light syrup (169127) | 1 cup, 252 g | 131 | 31.9 g | 2.0 g | 19 mg (21%) |
| Juice, unsweetened, no added vitamin C (169947) | 1 cup, 250 g | 133 | 25.0 g | 0.5 g | 25 mg (28%) |
| Frozen chunks, sweetened (169946) | 1 cup, 245 g | 211 | 51.7 g | 2.7 g | 20 mg (22%) |
Some bottled pineapple juices have vitamin C added; the USDA entry for that version lists about 122% of the Daily Value per cup, so the Nutrition Facts label is the place to check. None of this makes canned pineapple or juice off-limits. It simply means fresh or water-packed pineapple gives more nutrition per gram of sugar. If you drain canned fruit, some sugar goes with the liquid; read the label for the packing medium.
One unusual fact: pineapple juice is used in some hospitals as an oral contrast agent before a type of MRI scan of the bile and pancreatic ducts. A 2022 study explained that its natural manganese darkens the fluid signal in the stomach and upper intestine, and a 2020 study in 50 adults found it improved visibility of the common bile duct. It is a neat illustration of how much manganese pineapple carries, not a health claim.
Pineapple benefits: bromelain and what the research shows
Fresh pineapple contains bromelain, a group of protein-digesting enzymes. Commercial bromelain supplements are concentrated extracts made mostly from the pineapple stem, so our bromelain guide explains why eating the fruit and taking the supplement are not equivalent. A 2026 critical review of bromelain found that most of the reported effects come from lab and animal studies, with limited clinical evidence. For how enzyme products are used for digestion, see our digestive enzymes guide.
Trials of whole pineapple as a food are scarce, so there is no good basis for promising specific effects from eating it. The honest summary is that pineapple is a vitamin C and manganese-rich fruit that fits a healthy diet, and claims online that it melts fat or works like a supplement go beyond the evidence. Bromelain supplements also carry cautions the fruit does not, such as bleeding risk with blood thinners, which our bromelain guide covers.
Pineapple allergy
- Allergy: pineapple can cause allergic reactions in some people. Memorial Sloan Kettering advises people with pineapple allergy to avoid bromelain supplements, as noted in our bromelain guide.
- Sensitization vs symptoms: a 2023 Italian study of 341 people with allergies found that none of those with antibodies to the pineapple, papaya or fig enzymes reported symptoms after eating those fruits; the authors suggest allergy to these plant enzymes may be mainly an occupational issue, for example in people who handle enzyme powders at work.
- Labels: pineapple is not one of the nine major food allergens that US labels must declare, so people who react need to read ingredient lists for pineapple in smoothies, fruit cups, marinades and gummies.
- What to do: hives, swelling of the lips or throat, or breathing trouble after eating pineapple needs urgent care. For anything unclear, see an allergist; our elimination diet guide explains why testing should be supervised.
Frequently Asked Questions
What are the main pineapple benefits?
USDA data show pineapple is rich in vitamin C and especially manganese, with some copper, thiamin and vitamin B6. Human trials on eating pineapple itself are very limited.
How many calories are in a cup of pineapple?
About 83 calories in a cup of fresh chunks and about 28 in a thin slice, in USDA data.
Is canned pineapple as healthy as fresh?
Canned pineapple keeps its manganese but has much less vitamin C than fresh in USDA data. Water-packed versions have about half the sugar of juice-packed ones.
Is pineapple juice good for you?
Unsweetened pineapple juice supplies manganese and some vitamin C, but it has very little fiber and about 25 grams of sugar per cup. Whole fruit keeps the fiber.
Does eating pineapple give you bromelain?
Fresh pineapple contains bromelain, but supplements are concentrated stem extracts, so the fruit and a supplement are not the same thing.
Can you be allergic to pineapple?
Yes. Reactions can range from mild to severe. See an allergist, and get urgent care for swelling or breathing trouble.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Strawberries Benefits: USDA Strawberry Nutrition, Calories and Research, Bromelain: Benefits, Evidence, Papain and Safety, Foods High in Vitamin C: USDA List of Fruits and Vegetables, Tropical Fruits List: Types of Tropical Fruits and USDA Values.