Pineapple (Raw, All Varieties)
Pineapple is a vibrant tropical fruit known for its sweet and tangy flavor, making it a popular choice for fresh eating, smoothies, and a variety of culinary dishes. It provides a burst of freshness and is a rich source of vitamin C, which supports immune health and skin vitality.
Nutritional Breakdown (per 100g of Raw Pineapple)
| Nutrient | Amount |
|---|---|
| Energy | 50.0 kcal |
| Protein | 0.54 g |
| Fat | 0.12 g |
| Saturated Fat | 0.009 g |
| Carbohydrates | 13.12 g |
| Fiber | 1.4 g |
| Sugar | 9.85 g |
| Calcium | 13.0 mg |
| Iron | 0.29 mg |
| Magnesium | 12.0 mg |
| Phosphorus | 8.0 mg |
| Potassium | 109.0 mg |
| Sodium | 1.0 mg |
| Zinc | 0.12 mg |
| Copper | 0.11 mcg |
| Manganese | 0.927 mg |
| Selenium | 0.1 mcg |
| Vitamin C | 47.8 mg |
| Thiamin (Vitamin B1) | 0.079 mg |
| Riboflavin (Vitamin B2) | 0.032 mg |
| Niacin (Vitamin B3) | 0.5 mg |
| Vitamin B6 | 0.112 mg |
| Folate (Vitamin B9) | 18.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 3.0 mcg |
| Vitamin E | 0.02 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Pineapple is naturally free of common allergens such as gluten, dairy, nuts, and soy, making it suitable for a wide range of dietary needs. However, individuals with sensitivities to tropical fruits or latex may experience reactions, as pineapple contains bromelain, an enzyme that can cause mild irritation to some people.
Dietary Preferences:
Pineapple is an excellent addition to a variety of diets:
- Vegan and Vegetarian: Naturally plant-based, it fits seamlessly into vegan and vegetarian lifestyles.
- Gluten-Free: Naturally gluten-free, itβs a great choice for those with gluten sensitivities or celiac disease.
- Low-Calorie and Low-Fat: At just 50 kcal per 100g, pineapple is a great fruit choice for those managing their calorie intake or looking for a low-fat snack.
- Diabetic-Friendly: With a relatively low glycemic index, pineapple can be enjoyed in moderation as part of a balanced diet for those managing blood sugar levels.
- Keto and Paleo: Although pineapple is higher in carbohydrates, it can be included in moderation in a paleo diet but is not suitable for strict keto diets due to its natural sugar content.
Advice:
Pineapple is not only delicious but also packed with nutrients. Its vitamin C content helps boost the immune system and supports collagen formation for healthy skin. When selecting a pineapple, look for one with a vibrant yellow color and a slightly sweet aroma at the base, indicating ripeness. To enjoy it, simply cut off the tough skin and slice it into chunks, or use it in fruit salads, grilled dishes, or tropical smoothies. For those looking to maximize its health benefits, consuming it fresh is best to preserve its vitamin and enzyme content.
Conclusion:
Pineapple is a versatile and nutrient-rich fruit, offering a deliciously sweet taste and an impressive array of health benefits. Whether eaten fresh, blended into smoothies, or added to savory dishes, it makes a refreshing addition to any meal. With its natural sweetness, it also serves as a great alternative to processed sugars, adding a tropical flair while supporting overall well-being.
