Pineapple - How Many Calories?

Fresh pineapple provides 50 calories per 100 g edible flesh, after removing the rind and any parts you will discard. A 150 g plateful supplies 75 calories, 19.68 g carbohydrate and 2.1 g fibre. Slice thickness varies, so counting slices alone can give an unreliable estimate.

Dietitian's Tips for Consuming Pineapple

How much pineapple is in a portion?

Weigh the chunks or slices you intend to eat. The USDA household measure for a cup of chunks is 165 g, providing about 83 calories. Filling your own bowl does not necessarily give that weight. Do not enter the weight of the whole unpeeled fruit in an edible-portion calculator.

For a four-person fruit salad, 600 g prepared pineapple gives each person 150 g pineapple. Account separately for other fruit, yogurt or nuts. Cutting the fruit into smaller pieces changes its presentation, not the total amount served.

Adding 150 g pineapple to 150 g plain whole-milk yogurt makes a bowl with about 167 calories and 6.02 g protein. Cut the fruit shortly before serving and add it at the last moment if you prefer less juice collecting in the bowl.

Ready-made pineapple Activia lists 4.7% fruit, or 4.7 g pineapple in a 100 g pot. Do not log the whole yogurt pot as fresh pineapple; its panel also includes the yogurt and other ingredients.

Sugars, fibre and vitamin C

A 150 g portion contains about 14.78 g naturally occurring sugars and 71.7 mg vitamin C. Sugars are already included in total carbohydrate; adding the two figures would count them twice. Sweetness alone cannot tell you the precise sugar content of a slice.

Whole pineapple and pineapple juice do not provide the same nutrient balance. At an equal 150 g weight, the fresh fruit has 2.1 g fibre, compared with 0.3 g in the juice reference. Vitamin C in juice also depends on whether the manufacturer adds ascorbic acid.

Source note

Values use USDA SR28 entry 09266, raw pineapple, an average across varieties rather than an assay of an individual fruit. Pineapple in syrup, dried pineapple and juice require their own composition records.