The versatile tropical fruit pineapple is native to South America and the Caribbean but can now be found in tropical countries around the world. It can be eaten raw as a healthy snack, cooked in stir-fries, mixed into a salad, baked into desserts or made into juice or smoothies. Pineapple has a sweet taste that adds a tropical flavor to any dish. The fruit is available year-round, though the main growing season is March through June.
Servings and Calories
One cup of raw pineapple, about 165 g, contains 82 calories and provides two servings of fruit, since a fruit serving is defined by the USDA as a half-cup. Its high water content of 142 g per cup makes it good for juicing, and a glass of pineapple juice can count as a daily serving of fruit.
Macronutrients
Pineapple has no appreciable fat or cholesterol, and the fat is does contain comes mainly from omega-3 and omega-6 fatty acids, essential fats that the body cannot make on its own. The fruit is high in carbohydrates, with 22 g per cup. It provides 2 g of fiber, or 9 percent of the daily recommended value. One cup of pineapple contains 1 g of protein.
Micronutrients
Pineapple is a marvelous source of vitamin C, containing 131 percent of the recommended daily intake in a cup. One cup has only 2 mg of sodium, making it an extremely low-sodium food and a good choice for those on a low-sodium diet. It is an excellent source of manganese, with 1.5 mg, or 76 percent of the daily recommendation. Folate, an important nutrient for pregnant women, is available in pineapple at 29.7 mcg per cup. Pineapple also contains many other micronutrients, including vitamin A, magnesium, potassium, calcium, iron, choline, copper, thiamin, vitamin K, vitamin B6, riboflavin, niacin, selenium, zinc, pantothenic acid and phosphorus.
Health Benefits
Since pineapple is high in vitamin C, it can help boost the immune system. Manganese and thiamine, both found in pineapple, are necessary for cellular energy production. The glycemic load of pineapple is 6 on a scale of 100, indicating that one serving of pineapple will not raise blood sugar significantly. The antioxidants and carotenoids in pineapple might help protect against cancer, macular degeneration and infection.
Considerations
According to Worlds Healthiest Foods, no studies have been conducted on pineapple with regard to specific health benefits, but components within pineapple have been studied extensively. The compound bromelain, which is extracted from pineapple, is used as a supplement to aid digestion and as an anti-inflammatory agent. Bromelain is not present in any other fruit, according to the Dole website.
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