Pineapple (Canned in Heavy Syrup, Solids and Liquids) – Nutritional and Dietary Profile
Pineapple canned in heavy syrup is a sweet and succulent fruit choice that combines the refreshing taste of tropical pineapple with the convenience of ready-to-eat packaging. Below is a detailed breakdown of its nutritional composition, along with its potential dietary benefits and applications in your favorite recipes.
Nutritional Information (Per 100 grams)
| Nutrient | Amount | Unit |
|---|---|---|
| Energy | 78.0 | kcal |
| Protein | 0.35 | g |
| Total Fat | 0.11 | g |
| – Saturated Fats | 0.009 | g |
| Carbohydrates | 20.2 | g |
| – Sugars | 16.9 | g |
| – Fiber | 0.8 | g |
| Calcium | 14.0 | mg |
| Iron | 0.38 | mg |
| Magnesium | 16.0 | mg |
| Phosphorus | 7.0 | mg |
| Potassium | 104.0 | mg |
| Sodium | 1.0 | mg |
| Zinc | 0.12 | mg |
| Copper | 0.101 | mg |
| Manganese | 1.08 | mg |
| Selenium | 0.4 | mcg |
| Vitamin C | 7.4 | mg |
| Thiamin (Vitamin B1) | 0.09 | mg |
| Riboflavin (Vitamin B2) | 0.025 | mg |
| Niacin (Vitamin B3) | 0.287 | mg |
| Vitamin B6 | 0.074 | mg |
| Folate | 5.0 | mcg |
| Vitamin B12 | 0.0 | mcg |
| Vitamin A | 1.0 | mcg |
| Vitamin E | 0.01 | mg |
| Vitamin D2 | 0.0 | mcg |
Key Highlights
- Rich in Natural Sugars: With 16.9 g of sugars per 100 g, canned pineapple provides a natural sweetness that makes it a versatile ingredient for desserts, snacks, and drinks.
- Moderate Caloric Content: At 78 kcal per serving, it fits well into a balanced diet when enjoyed in moderation.
- Excellent Source of Manganese: Provides a substantial 1.08 mg of manganese, supporting bone health and antioxidant functions.
- Boost of Vitamin C: Delivers 7.4 mg of Vitamin C, contributing to immune support and skin health.
- Minimal Fat Content: Contains only 0.11 g of total fats, with negligible saturated fats, making it a heart-healthy choice.
Allergen Information
Canned pineapple in heavy syrup is typically allergen-free. However, individuals with sensitivities to processed foods or added sugars should consume it cautiously. Always check the label for any additional ingredients, preservatives, or cross-contamination warnings.
Dietary Suitability
- Vegetarian and Vegan-Friendly
- Compatible with Gluten-Free Diets
- Suitable for Low-Fat Diets
- May not be ideal for strict low-sugar diets due to its syrup content.
Usage Tips and Advice
- Rinse for Lower Sugar Content: If managing sugar intake, consider rinsing the pineapple under water to reduce syrup residue.
- Pair with Protein: Use canned pineapple in marinades, salads, or grilled dishes to complement proteins like chicken or tofu.
- Perfect for Baking: Its natural sweetness makes it an excellent ingredient in cakes, tarts, and muffins.
Conclusion
Canned pineapple in heavy syrup is a convenient, flavorful, and nutrient-rich addition to your pantry. While it offers a variety of vitamins and minerals, moderation is key due to its added sugar content. From tropical desserts to savory dishes, this ingredient enhances both taste and texture effortlessly.
