How Many Calories in Pineapple

Pineapple is a sweet, tropical fruit known for its vibrant flavour and high water content. It’s often enjoyed fresh, juiced, grilled, or as part of both sweet and savoury dishes. While it may seem indulgent, pineapple is surprisingly moderate in calories and rich in nutrients. However, the calorie content can vary depending on how it's prepared and served. Understanding how many calories are in pineapple — and how it fits into your diet — can help you make more informed choices whether you're managing your weight, monitoring sugar intake, or just looking to eat healthier.

Calories in Pineapple by Weight and Serving

The calorie content of pineapple depends on its weight and how it's prepared. A 100g serving of raw pineapple contains roughly 50 calories. This is for fresh, uncooked pineapple without any syrup, sugar, or cooking oil added. A standard slice of pineapple weighs around 80–100g, so you’re looking at about 40 to 50 calories per slice.

A full cup of chopped pineapple, which is around 150g, contains approximately 75 to 80 calories. Half a medium pineapple (about 400g of edible flesh) contains around 200 calories, while a whole medium pineapple yields roughly 400 calories, depending on ripeness and size.

Canned pineapple in juice contains similar calories to fresh — about 55 calories per 100g — while canned pineapple in syrup can jump to 85–100 calories per 100g, due to added sugar. Pineapple juice contains approximately 50 calories per 100ml, but because it’s easy to overconsume, those calories can add up quickly.

Nutritional Breakdown of Pineapple

Pineapple is made up mostly of water and natural sugars. A 100g portion of raw pineapple contains:

• Around 50 calories
• Roughly 13g of carbohydrates, primarily from natural sugars like fructose
• Less than 0.5g of fat
• About 0.5g of protein
• Roughly 1.4g of fibre
• A significant dose of vitamin C (about 80% of the recommended daily intake)
• Small amounts of vitamin B6, manganese and antioxidants like bromelain

The naturally high water content and low fat make pineapple refreshing and hydrating, with no cholesterol or saturated fat.

How Pineapple Is Prepared and Served

Fresh pineapple is typically peeled, cored and sliced. It's often eaten raw, juiced, grilled or blended into smoothies. Pineapple is also used in fruit salads, salsas, and even savoury dishes like stir-fries or pizza toppings. Canned pineapple is commonly available either in natural juice or in syrup — the latter significantly increases its calorie content.

Dried pineapple is a much more concentrated form, where the water is removed and sugars become more concentrated. A small handful of dried pineapple can contain over 100 calories due to its density and reduced volume.

Benefits of Pineapple

Pineapple is rich in vitamin C, which supports immune function, collagen production and iron absorption. It’s also high in antioxidants that combat oxidative stress. One standout compound in pineapple is bromelain, a natural enzyme that may aid digestion and reduce inflammation. The fibre content, though modest, supports gut health and can help with blood sugar control when eaten with other fibre-rich foods.

The high water content makes pineapple naturally hydrating, and its sweet taste can satisfy sugar cravings in a healthier way than processed snacks or desserts.

Downsides of Pineapple

While pineapple is generally healthy, it does contain a high amount of natural sugars, which can cause blood sugar spikes in sensitive individuals or those with diabetes. Overeating pineapple, especially in juice or dried form, can lead to excessive sugar intake. The fruit’s acidity may also irritate the mouth or stomach when eaten in large amounts. This is especially true for people with acid reflux or sensitive digestion.

Canned pineapple in syrup adds unnecessary calories and sugar, reducing the nutritional value of the fruit. Even dried pineapple, though convenient, is calorie-dense and can be easy to overconsume.

Impact on Your Diet

Pineapple can be a smart addition to most diets when eaten in moderation. Its low fat content and medium calorie count make it suitable for weight management. It can be a healthier dessert alternative or snack that satisfies sweet cravings without the additives found in packaged sweets.

For those on a low-carb or low-sugar diet, portion control is essential, particularly when it comes to juice or canned varieties. Including pineapple as part of a meal that contains protein or fat can help stabilise blood sugar responses.

Where Pineapple Falls on the GI Index

Pineapple has a medium glycaemic index (GI), typically rated between 56 and 66, depending on ripeness and preparation. This means it can raise blood sugar more quickly than lower-GI fruits like berries or apples. However, its glycaemic load (GL) — which takes portion size into account — is moderate for most typical servings, especially when paired with other foods. Pineapple juice has a higher GI than whole pineapple due to the lack of fibre and faster absorption.

Healthy Alternatives and Serving Tips

If you're looking for ways to enjoy pineapple without overdoing the sugar or calories, opt for fresh pineapple over canned, and limit portions of juice or dried pineapple. Pairing pineapple with protein-rich foods like Greek yoghurt or cottage cheese can help reduce its impact on blood sugar. For a similar tropical flavour with fewer natural sugars, you might consider papaya or melon, which are also rich in nutrients but often lower in calories per serving.

Ripe vs. Unripe Pineapple and Calorie Content

The calorie difference between ripe and unripe pineapple is negligible, but the sugar composition changes as the fruit ripens. In unripe pineapple, more of the carbohydrates are complex or starch-based, which convert into simple sugars like glucose and fructose as the fruit ripens. This makes ripe pineapple taste sweeter, but the total energy value remains roughly the same — around 50 calories per 100g. The perceived difference in sweetness may lead people to think they’re consuming more sugar or calories than they actually are.

Calories in Pineapple Smoothies and Mixed Dishes

Pineapple becomes more calorie-dense when it's blended into smoothies, especially when paired with juice, bananas, yoghurt or protein powder. A smoothie containing half a pineapple, orange juice and banana can easily reach 300 to 400 calories, depending on ingredients and portion size. Pineapple used in stir-fries, curries or desserts may also bring added calories through oils, sauces or sweeteners. So while the pineapple itself is fairly low in calories, its culinary context often adds to the total energy load of the meal.

Portion Creep and Hidden Calories

One of the most common mistakes with pineapple is underestimating portion size. People often eat straight from a fruit bowl or container, and a few chunks can quickly turn into a full serving or more. A small container with 200g of pineapple chunks — easy to eat in one sitting — contains around 100 calories, which is fine in isolation but adds up if consumed mindlessly alongside other snacks. This is especially relevant for those trying to lose weight or stick to calorie-tracking habits.

Pineapple as a Pre-Workout or Post-Workout Snack

Because of its natural sugar and high water content, pineapple can be a smart option for pre- or post-workout nutrition. The natural carbohydrates help fuel exercise or replenish glycogen stores afterward, and the hydration from its water content supports recovery. Its moderate calorie level means it won’t overload you, especially when combined with a protein source like Greek yoghurt or a whey shake. The presence of bromelain may also support muscle recovery due to its mild anti-inflammatory properties.

Dried Pineapple: A Calorie Concentration Trap

Dried pineapple is where calories become much more concentrated. When the water is removed, the sugar and calorie content become densely packed. A small 40g handful of dried pineapple contains around 140 to 160 calories, with a high concentration of sugar and very little fibre left. While convenient for on-the-go snacking, it’s easy to overeat dried pineapple, making it less suitable for people tracking sugar or calorie intake unless portioned carefully.

Does Pineapple Burn Fat?

There’s a popular myth that pineapple “burns fat” because of the enzyme bromelain, but this is an overstatement. Bromelain does support digestion and may reduce inflammation, but it does not directly affect body fat. However, pineapple can be useful in a fat-loss diet because it’s relatively low in calories, high in water, and satisfies sweet cravings, which can make it easier to stick to healthier eating habits overall.

Summary

Pineapple contains around 50 calories per 100g, with a medium GI and a high concentration of vitamin C, water and natural sugars. While fresh pineapple offers hydrating, nutrient-rich benefits, canned and dried varieties can be much higher in calories due to added sugar or concentration. When eaten in moderation and prepared without added sugars, pineapple can be a refreshing and healthful addition to a balanced diet — especially when paired with other fibre or protein-rich foods to balance its glycaemic impact.