Pineapple is an exotic fruit that we love to nibble on for dessert… or in sweet and savory dishes. And even if its peak season is summer, it is very easily found on our stalls all year round; it would therefore be a shame to do without it.

Even if its taste is very sweet in the mouth, pineapple is not a very caloric fruit. Furthermore, in addition to its good taste, pineapple is a fruit that conceals many health benefits. It indeed contains many vitamins, minerals, nutrients, and enzymes which are very useful in helping our body to fight against diseases and infections.

Nutritional value of pineapple

Pineapple contains a wide variety of substances and nutrients, some to a greater extent than others. Among the components that stand out is vitamin C, followed by vitamin A, B1 and folic acid.

As for the minerals present in the pineapple, its high level of potassium and to a lesser extent iron and magnesium stand out.

However, one of the substances for which pineapple is famous is bromeliad, which has a fairly positive participation in the digestion process.

It should also be noted that pineapple is a fruit with a high content of water and fiber, and low in calories.

For 100 g of raw pineapple:

NutrientsAverage content
energy54,4 kcal
Water85,5 g
Protein< 0,5 g
Carbohydrates11,7 g
Lipids< 0,5 g
Sugars10,5 g
Fructose2,3 g
Saccharose6,4 g
Dietary fiber1,2 g
Calcium8 mg
Do0,17 mg
Iodine< 20µg
Magnesium15 mg
Manganese0,84 mg
Phosphorus8,1 mg
Potassium140 mg
Selenium< 20 µg
Sodium< 5 mg
Zinc0,08 mg
Beta carotene66,9 µg
Vitamin C46,1 mg
Vitamin B1 or Thiamine0,056 mg
Vitamine B2 ou Riboflavine0,033 mg
Vitamin B3 or PP or Niacin0,31 mg
Vitamin B5 or Pantothenic acid0,17 mg
Vitamin B60,052 mg
Vitamin B9 or Total Folate19,6 µg

The amazing health benefits of pineapple:

Pineapple is packed with vitamin c

One cup of pineapple provides your body with more than 100% of the daily recommended amount of vitamin C, the vitamin that boosts your immune system. In addition, Vitamin C is an antioxidant that protects cells from early aging. Vitamin C would also have an effect on your waistline. One study found that athletes who didn’t get enough vitamin C burned 25% fewer calories. Too little vitamin C has been linked to more body fat and a wider waistline

Pineapple helps keep your skin healthy

Pineapple is rich in manganese (One cup contains more than 75% of the daily recommended amount). This mineral – together with vitamin C – is essential to build collagen, which keeps your skin firm and avoids wrinkles. In addition, it helps protect your skin from UV rays, making pineapple perfect summer fruit.

Good for a detox cure

Pineapple is a delicious fruit that you shouldn’t hesitate to include on our menus when you want to embark on a little detox cure! Indeed, pineapple contains enzymes that promote the elimination of toxins and waste that clutter our body. So, after a short period of excess, pineapple can help clean out the body! Likewise, as pineapple is a fruit very rich in water, it will help our body to drain fluids and fight against water retention.

Helps to lose weight

While it is difficult to have a constant flat stomach, which varies throughout the day and what we eat, there are certain foods that can help burn fat and lose weight. Pineapple is one of them.

Indeed, this delicious fruit is rich in bromelain. This greedy enzyme absorbs protein. In addition, the high fiber content of pineapple helps eliminate toxins and strengthen intestinal health.

The other advantage of pineapple against weight gain is that it is low in calories and remember, to lose weight you need to consume fewer calories than the body needs.

Keeps gums healthy

The high content of vitamin C in pineapple lowers the risk of gingivitis and periodontitis, these are common forms of gum inflammation.

Improves fertility

As already mentioned, pineapple is packed with antioxidants, such as vitamin C, beta-carotene and zinc that affect both male and female fertility. The folic acid (vitamin B11) in the pineapple is also an important vitamin for pregnant women.

Boosts the immune system

Pineapple is a fruit that contains many vitamins. Among them, vitamin C which has immunostimulatory, antibacterial, antiviral, and anti-inflammatory properties—a real cocktail to help our body fight against external aggressions! And as the bromelain contained in pineapple also has anti-inflammatory properties, this fruit is really recommended when you suffer from joint pain and inflammation.

Helps against colds

It’s never nice to have a cold: you have a runny nose, itchy throat, itchy eyes. Well, when these symptoms appear, instead of running to the pharmacy, you can instead run to the grocery store, and buy pineapple juice! Indeed, vitamin C contained in large quantities in pineapple is known to lower the level of histamine in the body. It is histamine that causes runny nose and itchy eyes when you have a cold.

Prevents osteoporosis

When it comes to strengthening our bones, we often favor calcium. However, calcium is not the only nutrients that plays a role in maintaining good bone health; manganese should also be favored.

Manganese is a trace element found in foods such as nuts, vegetables, or cereals, but also in certain fruits such as pineapple. Essential for maintaining normal bones, it plays a role in numerous enzymatic reactions, as well as metabolic reactions for amino acids, carbohydrates and cholesterol. It thus fights against demineralization and osteoporosis. Its action protects cells through an antioxidant power and helps in the formation of connective tissue.

Fights against cancer

Several studies have shown that the ingredients in pineapple can reduce the risk of cancer. The reason for this is the fact that it can counteract oxidative stress and inflammation.

For example, research has shown that the digestive enzyme bromelain helps the body fight against cancer. Also, two other lab studies have shown that bromelain suppresses the growth of breast cancer cells and can even kill cancer cells.

Finally, animal studies have shown that bromelain strengthens white blood cells to counter the growth of cancer cells.

Prevents cardiovascular diseases

The bromelain contained in pineapple has many health benefits: it is anti-inflammatory, anti-platelet, and naturally thins the blood. The properties are useful in preventing thrombosis and blockages of the vessels by blood clots.

The ability of bromelain to prevent platelet aggregation (in other words coagulation) has been known since the 1970s, following several studies conducted on people who have had a heart or stroke. The action of bromelain extends to angina, reducing the severity and number of attacks, as well as thrombosis, phlebitis and ischemic attacks. Its fibrinolytic action also helps fight atherosclerotic plaque, preventing heart attack.

Pineapple helps to recover faster after surgery or intensive sports

Several scientists have shown that bromelain from pineapple can reduce inflammation, swelling, pain and bruising that can occur after surgery. In addition, it has also been shown to counteract the signs of inflammation.

An example is a study that showed that participants who took bromelain before surgery had significantly less pain than those who took a placebo. The substance was even found to work just as well as anti-inflammatory drugs.

Vigorous physical activity is known to damage muscle tissues and trigger inflammation. These muscle tissues lose strength and can hurt for up to three days. Research has shown that bromelain can help speed up recovery from this type of injury by counteracting inflammation in the muscles.

In 2009, scientists investigated the effect of bromelain in athletes. They were all asked to exercise intensively for 45 minutes, after which some of them were given a bromelain supplement. The others had to take a placebo. The first group had significantly less inflammation than the other participants. They were also found to retain more muscle strength.

Soothes sore throat

As it has anti-inflammatory (thanks to bromelain) and immunostimulant (thanks to vitamin C) properties, pineapple is the fruit to eat when you have a sore throat. Indeed, in case of irritation of the throat, it is advisable to drink fresh pineapple juice (or gargle). After a few drinks, your throat will be less irritated, less tingling and you will have much less pain.

Reduces the risk of asthma

People who consume a lot of certain nutrients, such as beta-carotene, lower their risk of developing asthma (chronic inflammation of the respiratory tract in the lungs). Other foods in which beta-carotene is present are oranges, yellow and dark green vegetable foods, such as pineapples, mangoes, papayas, apricots, broccoli, melons, pumpkins, and carrots. Bromelain, a substance present in pineapple, also contributes to reducing the symptoms of asthma.

Prevents anemia

Iron is a mineral that is abundant in pineapple and provides oxygen in the blood. This reduces or prevents the risk of anemia.


As you can see, pineapple is packed with health benefits. Pineapples are also relatively cheap and quite versatile. There is absolutely no reason not to include this amazing fruit in your daily diet.

Serena Page

A journalism student at the University of Florida, Serena writes mostly about health and health-related subjects. On her time off, she enjoys binge-watching her favorite shows on Netflix or going on a weekend get-away.