FoodScore
0/ 100
Goodfruit· 100 g

Pineapple Raw

Raw pineapple earns a 'Good' FoodScore of 62/100, primarily due to its high vitamin C content and status as an unprocessed whole fruit.

  • Pineapple is an excellent source of Vitamin C, providing 65% of the Daily Value per 100g serving.
  • As a NOVA class 1 food, it is minimally processed, offering nutrients in their natural form.
  • It contains no added sugar, trans fat, or sodium, aligning with healthy dietary guidelines.
  • With only 0.93g of fiber per 100g, it is not a significant source of dietary fiber.
  • Its calorie count is low at 0 calories per 100g, making it a light snack option.
  • Scores +1 points above the fruit category average (61/100 across 72 foods).
Fiber
0.93g
3% of Daily Value
Protein
0.46g
1% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
0mg
0% of Daily Value
+
What it brings to the table
Micronutrients (Vitamin C)+2
Whole food (NOVA 1)+10
−
What holds it back

Nothing significantly penalised here. Well done.

Why it scores 62

Raw pineapple achieves a FoodScore of 62 out of 100, placing it in the 'Good' category. This score is largely driven by its strong micronutrient profile and its classification as a whole, unprocessed food. A significant bonus of +2 points is awarded for its high vitamin C content, with a 100g serving providing 65% of the Daily Value. Furthermore, its NOVA class 1 status, indicating it is an unprocessed or minimally processed food, contributes a substantial +10 points. This means it retains its natural nutritional integrity without added sugars, unhealthy fats, or excessive processing. On the other hand, pineapple does not receive bonuses for fiber or protein, as its 0.93g of fiber and 0.46g of protein per 100g are relatively low. It also contains negligible amounts of other key micronutrients like calcium, iron, and potassium, which prevents it from earning further micronutrient bonuses. There are no penalties for added sugar, saturated fat, or sodium, as it contains none of these. To achieve a higher score, pineapple would need to offer more dietary fiber or a broader range of essential vitamins and minerals.

Health benefits

What the nutrients in pineapple raw actually do for you, grounded in established dietary science.

Supports Immune Function

Pineapple is an excellent source of Vitamin C, a crucial nutrient for a healthy immune system. A 100g serving provides 65% of the Daily Value for Vitamin C, which is more than half of what most adults need in a day. Research supports that adequate Vitamin C intake helps various immune cells function effectively and protects the body against oxidative stress. Consuming foods rich in Vitamin C, like pineapple, can contribute to maintaining overall immune health and resilience. While Vitamin C is vital, a balanced diet with a variety of nutrients is always best for robust immunity.

Promotes Antioxidant Activity

The high Vitamin C content in pineapple also contributes to its antioxidant properties. Antioxidants help neutralize free radicals in the body, which are unstable molecules that can cause cellular damage and contribute to chronic diseases. By providing a significant amount of Vitamin C, pineapple can help reduce oxidative stress. Dietary guidelines emphasize the importance of consuming antioxidant-rich fruits and vegetables as part of a healthy eating pattern. While pineapple offers this benefit, it's one component of a broader strategy for reducing oxidative damage.

Aids Hydration and Electrolyte Balance

Pineapple has a high water content, making it a refreshing choice that contributes to daily hydration. Proper hydration is essential for numerous bodily functions, including nutrient transport, temperature regulation, and joint lubrication. Although not a primary source of electrolytes, it contains a small amount of potassium (137.1mg per 100g), which plays a role in fluid and electrolyte balance. While it can contribute to hydration, it should be part of a varied fluid intake, including water, to meet daily needs.

Supports Healthy Digestion

Pineapple contains bromelain, a group of enzymes that can aid in protein digestion. While the amount of bromelain can vary and its digestive benefits are more pronounced in concentrated supplement forms, consuming fresh pineapple can still offer some support for breaking down proteins in the digestive tract. This can be particularly helpful after meals containing meat or other protein-rich foods. However, for significant digestive issues, consulting a healthcare professional is recommended, as pineapple is not a cure for digestive disorders.

How to eat it

Raw pineapple is a versatile and refreshing fruit commonly enjoyed as a snack, in desserts, or as an addition to savory dishes in the US diet. Its sweet and tangy flavor makes it a popular ingredient in fruit salads, smoothies, and tropical-inspired meals. A typical serving size is around 100-150g, which can easily be incorporated into various meals to add natural sweetness and a boost of Vitamin C. It's best enjoyed fresh to maximize its nutritional benefits.

Choose pineapples that are firm, heavy for their size, and have a sweet aroma at the base; store whole pineapple at room temperature for a few days, or in the refrigerator once cut.
To prepare, cut off the top and bottom, stand it upright, and slice off the skin in strips, then remove the 'eyes' and core before dicing.
Add diced pineapple to yogurt, cottage cheese, or oatmeal for a naturally sweet and nutrient-rich breakfast or snack.
Incorporate pineapple into savory dishes like stir-fries, salsas for fish or chicken, or grilled skewers to add a tropical flavor contrast.
Blend fresh pineapple into smoothies with other fruits, leafy greens, and a source of protein for a balanced and hydrating meal or snack.
Things to keep in mind

For most healthy adults, raw pineapple is safe to consume in normal serving sizes and has no widely documented cautions or significant adverse effects. Some individuals may experience mild mouth or tongue irritation due to the bromelain enzymes, especially if consuming large quantities of very fresh, unripe fruit. This sensation is usually temporary. People with a latex allergy may experience cross-reactivity with pineapple, though this is uncommon. As with any fruit, individuals with diabetes should monitor portion sizes due to its natural sugar content, although its glycemic impact is generally moderate. There are no known significant drug interactions with pineapple at typical dietary intake levels.

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Reader questions
Is raw pineapple healthy?
Yes, raw pineapple is considered a healthy food. It scores 62/100 on FoodScore, placing it in the 'Good' category. It is particularly notable for its high Vitamin C content, providing 65% of the Daily Value per 100g, and its status as a minimally processed whole food (NOVA class 1). It contains no added sugar, sodium, or unhealthy fats, making it a nutritious choice.
Is pineapple good for weight loss?
Pineapple can be a good addition to a weight loss diet. It is low in calories (0 calories per 100g) and has a high water content, which can help with satiety without contributing many calories. While it's not a significant source of fiber, its natural sweetness can satisfy cravings for sugary foods. Portion control is still important due to its natural sugar content.
Is raw pineapple ultra-processed?
No, raw pineapple is not ultra-processed. It is classified as a NOVA class 1 food, meaning it is unprocessed or minimally processed. This indicates that it is consumed in its natural state or has undergone minimal alterations like washing or peeling, retaining its inherent nutritional value without the addition of unhealthy ingredients or extensive industrial processing.
How should I store fresh pineapple?
Whole, uncut pineapple can be stored at room temperature for a few days to ripen further, or in the refrigerator for up to a week. Once cut, pineapple should be stored in an airtight container in the refrigerator and consumed within 3-5 days to maintain freshness and prevent spoilage. Freezing diced pineapple is also an option for longer storage.
What can I use instead of pineapple?
If you're looking for a similar sweet and tangy flavor, mango or papaya can be good substitutes, especially in tropical dishes or smoothies. For a Vitamin C boost, other fruits like oranges, kiwi, or strawberries are excellent alternatives. If the goal is a low-calorie, hydrating fruit, watermelon or cantaloupe could also work, depending on the recipe.
Does pineapple contain a lot of sugar?
Pineapple contains natural sugars, which contribute to its sweet taste. A 100g serving has 0g of added sugar, but it does contain naturally occurring sugars. While these are part of a healthy whole food, individuals monitoring their sugar intake, such as those with diabetes, should be mindful of portion sizes. Its fiber content is low, so it's best paired with other fiber-rich foods.
Can pineapple help with inflammation?
Pineapple contains bromelain, an enzyme complex that has been studied for its potential anti-inflammatory properties. While research suggests bromelain may help reduce inflammation, particularly in concentrated supplement forms, the amount obtained from eating fresh pineapple is generally lower. Consuming pineapple as part of a balanced diet rich in fruits and vegetables can contribute to overall health and may indirectly support the body's natural anti-inflammatory processes.

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Data & references

Sources: USDA FoodData Central (Foundation, fdcId 2346398)Updated 2026-04-20