Pineapple (Raw, Sweet Variety) – Nutritional Information
Pineapple, a tropical delight, is celebrated for its vibrant flavor and refreshing taste. This raw, sweet variety of pineapple offers a wealth of nutrients packed in a juicy, fibrous texture. Whether eaten on its own or used in salads, smoothies, or desserts, pineapple adds a burst of sweetness and health benefits.
Ingredients Information
| Nutrient | Amount per 100g |
|---|---|
| Energy | 51 kcal |
| Protein | 0.53 g |
| Fat | 0.11 g |
| Saturated Fat | 0.0 g |
| Carbohydrates | 13.5 g |
| Fiber | 1.4 g |
| Sugar | 10.32 g |
| Calcium | 13.0 mg |
| Iron | 0.28 mg |
| Magnesium | 12.0 mg |
| Phosphorus | 8.0 mg |
| Potassium | 108.0 mg |
| Sodium | 1.0 mg |
| Zinc | 0.12 mg |
| Copper | 0.113 mcg |
| Manganese | 0.818 mg |
| Selenium | 0.1 mcg |
| Vitamin C | 56.4 mg |
| Thiamine (B1) | 0.08 mg |
| Riboflavin (B2) | 0.033 mg |
| Niacin (B3) | 0.507 mg |
| Vitamin B6 | 0.114 mg |
| Folate | 19.0 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 allergen-free, making it an excellent fruit for most individuals, including those with common food sensitivities. However, as with any food, some people may experience mild allergic reactions, especially if they are sensitive to certain enzymes found in tropical fruits. It’s always advisable to consult with a healthcare provider if you suspect a food allergy.
Dietary Preferences
Pineapple is suitable for a wide range of dietary preferences and is an excellent choice for:
- Vegan and Vegetarian diets
- Gluten-Free diets
- Low-Fat diets
- Low-Calorie diets
- Dairy-Free diets
- Whole30 and Paleo diets
Health Benefits
Pineapple is not only delicious but also incredibly nutritious. Packed with vitamin C, this tropical fruit supports immune function and helps protect against oxidative stress. The natural sugars in pineapple provide a quick energy boost, making it a great option for pre- or post-workout snacks.
Moreover, pineapple is rich in manganese, a mineral that plays a vital role in bone health and metabolism. Its high fiber content aids in digestion, contributing to overall gut health. Additionally, the enzyme bromelain, found in pineapple, may help reduce inflammation and improve joint health.
Advice for Consumption
Pineapple can be enjoyed in many ways. It’s a perfect addition to fruit salads, smoothies, or salsas. You can even grill it to bring out its natural sweetness. When choosing a fresh pineapple, look for one with a sweet aroma at the base and vibrant, golden-yellow skin. To prepare, simply cut off the top and bottom, then slice away the skin, ensuring you remove any “eyes.”
Pineapple pairs wonderfully with a variety of flavors, such as mint, coconut, and ginger, making it versatile in both sweet and savory dishes.
Conclusion
With its sweet, tangy flavor and impressive nutritional profile, pineapple is more than just a tropical treat—it’s a powerhouse of vitamins, minerals, and antioxidants. Whether you’re enjoying it fresh, juiced, or incorporated into a favorite recipe, pineapple adds a refreshing touch that enhances both the taste and nutritional value of any meal.
