Pineapple Nutrition Facts: Calories, Vitamins & Minerals
Pineapple nutrition facts per 100 g and per serving
| Nutrient | Per 100 g | Serving: 150 g |
|---|---|---|
| Calories | 50 kcal | 75 kcal |
| Energy (kilojoules) | 209 kJ | 314 kJ |
| Protein | 0.5 g | 0.8 g |
| Fat | 0.1 g | 0.2 g |
| incl. saturated | 0 g | 0 g |
| Total carbohydrates | 12 g | 19 g |
| incl. sugars | 10 g | 15 g |
| incl. fiber | 1.4 g | 2.1 g |
| Salt | 0 g | 0 g |
*Where the numbers come from
Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label.
50 kcal (209 kJ) per 100 g · P/F/C 0.5/0.1/12 g
Serving (150 g) — 75 kcal (314 kJ) · Nutri-Score A
Per 100 g: sugar: medium saturated fat: low salt: low fiber: low
Is pineapple healthy?
Yes. On its nutrient profile, pineapple is a healthy choice: grade A on the open 2023 Nutri-Score algorithm, the top grade.
For
- Low in calories: 50 kcal per 100 g, so a 150 g serving is 75 kcal.
- Counts toward your fruit and vegetables: a 150 g serving is 38% of the 400 g a day the WHO advises.
A typical serving is 150 g: 75 kcal, 0.8 g protein, 0.2 g fat and 19 g carbs. Other weights in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
Pineapple is a sweet tropical fruit with vitamin C and manganese; fresh pineapple contains bromelain, the enzyme that makes your tongue tingle.
protein 4%fat 2%carbs 94%
Vitamins and minerals in pineapple
Per 100 g, the standouts are vitamin C — 48 mg, 53% of the Daily Value; manganese — 0.93 mg, 40% of the Daily Value (#1 of 37 in our fruit & berries section); copper — 0.11 mg, 12% of the Daily Value.
| Nutrient | Per 100 g | Serving: 150 g | % DV |
|---|---|---|---|
| Vitamin C | 48 mg | 72 mg | 80% |
| Thiamin (B1) | 0.08 mg | 0.12 mg | 10% |
| Riboflavin (B2) | 0.03 mg | 0.05 mg | 4% |
| Niacin (B3) | 0.5 mg | 0.75 mg | 5% |
| Vitamin B6 | 0.11 mg | 0.17 mg | 10% |
| Folate (B9) | 18 mcg | 27 mcg | 7% |
| Potassium | 109 mg | 164 mg | 3% |
| Magnesium | 12 mg | 18 mg | 4% |
| Copper | 0.11 mg | 0.17 mg | 18% |
| Manganese | 0.93 mg | 1.4 mg | 60% |
*Where the vitamin numbers come from
Vitamins and minerals come from the USDA FoodData Central record “Pineapple, raw, all varieties” (FDC ID 169124, SR Legacy; public domain), checked October 14, 2026; the record was matched to this food by calories, protein and fat. % DV is per serving, against the FDA Daily Values used on Nutrition Facts labels (2,000-calorie diet). The table lists nutrients that reach at least 2% DV per 100 g; the rest are absent or trace. Varieties, seasons and brands differ, and cooking in water leaches some vitamin C and B vitamins.
Pineapple calories by weight, 50–300 g
150 g of pineapple has 75 calories and 200 g has 100. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g | Fiber, g |
|---|---|---|---|
| 50 g | 25 | 0.3 / 0.1 / 6.2 | 0.7 |
| 100 g | 50 | 0.5 / 0.1 / 12 | 1.4 |
| 150 g — typical serving | 75 | 0.8 / 0.2 / 19 | 2.1 |
| 200 g | 100 | 1 / 0.2 / 25 | 2.8 |
| 250 g | 125 | 1.3 / 0.3 / 31 | 3.5 |
| 300 g | 150 | 1.5 / 0.3 / 37 | 4.2 |
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Pineapple: more nutrition highlights
It has 2.1 g of fiber per serving — roughly 8% of the 25 g a day most adults fall short of.
How much movement is one serving?
A 150 g serving is 75 kcal — roughly 24 min of easy walking or 9 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Pineapple: swaps and alternatives
No need to swap: pineapple already gets grade A, the top of the scale, and nothing is in the red on the per-100 g traffic light: sugar 10 g (red is over 22.5 g), saturated fat 0 g (over 5 g) and salt 0 g (over 1.5 g). We only suggest a swap when it fixes a real problem. How we pick swaps.
Equally good alternatives
Same food group and the same place on the plate, with a Nutri-Score grade at least as good. Figures are for 150 g, a typical serving of pineapple.
| Food | Grade | Kcal | Protein, g | Fiber, g |
|---|---|---|---|---|
| Pineapple | A | 75 | 0.8 | 2.1 |
| Apple | A | 78 | 0.5 | 3.6 |
| Orange | A | 71 | 1.4 | 3.6 |
| Mandarin Oranges | A | 80 | 1.2 | 2.7 |
Pineapple vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Nectarines | 44 | 1.1 / 0.3 / 11 |
| Raspberries | 46 | 0.8 / 0.5 / 12 |
| Apricots | 46 | 1.4 / 0.4 / 11 |
| Plums | 46 | 0.7 / 0.3 / 11 |
| Clementines | 47 | 0.9 / 0.2 / 12 |
| Pineapple | 50 | 0.5 / 0.1 / 12 |
| Blueberries | 55 | 0.7 / 0.3 / 14 |
FAQ
How many calories are in 100 g of pineapple?
100 g of pineapple has 50 calories, with 0.5 g protein, 0.1 g fat and 12 g carbohydrates (1.4 g fiber).
How many calories are in a serving of pineapple?
A 150 g serving has 75 calories: 0.8 g protein, 0.2 g fat and 19 g carbs.
What are the macros of pineapple?
Per 100 g: 0.5 g protein, 12 g carbs and 0.1 g fat. By calories that's about 4% protein, 94% carbs and 2% fat.
How long do you have to walk to burn a serving of pineapple?
About 24 min of easy walking or 9 min of cycling for a 70 kg (154 lb) person — that's the 75 calories in a 150 g serving.
What vitamins and minerals are in pineapple?
Per 100 g, pineapple is richest in vitamin C (48 mg, 53% DV), manganese (0.93 mg, 40% DV), copper (0.11 mg, 12% DV) — from USDA FoodData Central record 169124.
How much fiber is in pineapple?
100 g of pineapple has 1.4 g of fiber; a 150 g serving has 2.1 g — 8% of the 25 g a day the WHO recommends.
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