Pineapple: nutrition per 100 g

1. 01

   A good vitamin C source

   At 36.4 mg vitamin C per 100 g, pineapple ranks 15th of 44 fruits and 41st of 130 foods. A 100 g portion provides about 46 per cent of the vitamin C a man needs daily and 56 per cent of a woman's need.

2. 02

   Moderate fibre

   Pineapple has 3.5 g dietary fibre per 100 g, 21st of 43 fruits. The tough central core holds a good share of it and is edible when the fruit is ripe.

3. 03

   Vitamin E and B6

   Its 0.36 mg vitamin E ranks 10th among fruits, and 0.13 mg vitamin B6 meets about 5 per cent of a man's and 7 per cent of a woman's daily requirement.

4. 04

   Sweet but light

   Natural sugars account for 8.6 g of the 9.4 g carbohydrate in 100 g. With 86.1 g water and 43 kcal, pineapple sits mid-table among fruits for energy.

Values per 100 g of the edible portion. Source: Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition, Indian Council of Medical Research, Hyderabad. Daily-need shares use the ICMR-NIN 2020 recommended dietary allowances for a 65 kg man and a 55 kg woman doing sedentary work (ICMR-NIN brief note). Nutrients IFCT did not analyse for this food are left out rather than shown as zero.

• Pineapple kesari bath or sheera, semolina cooked with ghee, sugar and chopped pineapple, a Karnataka breakfast favourite.
• Pineapple pachadi, Kerala's sweet and sour curd dish for the Onam sadya.
• Udupi pineapple rasam, a light, tangy broth with toor dal and pepper.
• Wedges sprinkled with salt and red chilli, as sold on the roads of Tripura and Meghalaya.
• Pineapple raita, made with cooked or canned fruit so the curd does not turn bitter.

Raw pineapple contains bromelain, an enzyme that breaks down protein. It is why the fruit makes the tongue tingle and sometimes sore, and why raw pineapple mixed with milk or curd can taste bitter; cooking deactivates it. The fruit is acidic, so people with acid reflux may feel heartburn. Normal servings are generally considered fine in pregnancy, but anyone worried should ask their doctor. Canned pineapple in syrup carries much more sugar than fresh.

Food composition is general information, not a diet plan. Anyone managing a medical condition should plan their diet with a doctor or a registered dietitian.

• Papaya

  Nutrition per 100 g, from IFCT 2017.

• Mango

  Nutrition per 100 g, from IFCT 2017.

• Orange

  Nutrition per 100 g, from IFCT 2017.

• Jackfruit (ripe)

  Nutrition per 100 g, from IFCT 2017.

• Star fruit

  Nutrition per 100 g, from IFCT 2017.

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