Pineapple (raw)
Contains the enzyme bromelain. Tasty post-workout carbs alongside cottage cheese.
1 Amount
How it fits your macros
Get your daily targets with the macro calculator to see what share of your day this portion covers.
Pineapple for gym-goers
Per 100 g, pineapple (raw) provides 50 kcal, 0.5 g protein, 13.1 g carbohydrate (1.4 g fiber, 9.9 g sugars) and 0.1 g fat (0 g saturated). It's mainly a carb source, so pair it with some protein to make a complete meal.
A typical serving (1 cup chunks, about 165 g) comes to roughly 83 kcal and 0.8 g protein.
These are typical averages. Brand, variety, ripeness and cooking method all shift the numbers, so weigh food in the same state (raw or cooked) as the entry you log.
About Pineapple
Raw pineapple flesh runs about 50 kcal per 100 g, with a GI around 59, higher than apples or berries. A cup of chunks has roughly 79 mg of vitamin C. Fresh pineapple is also the main dietary source of bromelain, a group of enzymes that break down protein.
In a gym diet
Fast carbs and a juicy texture make pineapple a pleasant post-workout fruit, often eaten with cottage cheese or a shake for carbs plus protein. Bromelain gets promoted for soreness, but the evidence comes mostly from supplement studies and the results are mixed, so don't count on the fruit for that. It fits a cut in measured portions and adds strong flavor to plain meals. Keep a can in the cupboard as a backup.
Preparation and cooking
Cut off the rind and tough core before weighing; together they're a large share of the fruit. Because bromelain breaks down protein, fresh pineapple turns gelatin desserts runny and can make marinated meat mushy if you leave it too long. Cooking or canning deactivates the enzyme. Grilling caramelizes the surface without changing calories much.
Buying and storage
A ripe pineapple smells sweet at the base, and the leaves pull out fairly easily. Buy canned pineapple packed in juice, not syrup, and drain it. Cut fresh pineapple keeps three to five days in the fridge.
Things to watch
Eat a lot of fresh pineapple and bromelain can leave your mouth or tongue tingly or sore. Pineapple in heavy syrup adds a lot of sugar, so log it as its own item.
Meal ideas
- Recovery snack: low-fat cottage cheese topped with fresh pineapple chunks and mint.
- Grilled chicken skewers with pineapple, red pepper and a teriyaki glaze over rice.
- Tropical shake: frozen pineapple, vanilla whey, coconut water and a squeeze of lime.
Nutrient highlights
Excellent source (20% DV or more per 100 g): Vitamin C (53%).
How it ranks among 18 Fruits
| Protein per 100 kcal | 1.0 g | #15 of 18 |
| Protein per 100 g | 0.5 g | #16 of 18 |
| Fiber per 100 g | 1.4 g | #16 of 18 |
| Lowest calories per 100 g | 50 kcal | #6 of 18 |
Ranked within this category of the gym.diet food database (1 = best for that measure).
Similar foods
Grapes, red or green (raw)
69 kcal · P 0.7 · C 18.1 · F 0.2
→Raisins, seedless
299 kcal · P 3.1 · C 79.2 · F 0.5
→Blueberries (raw)
57 kcal · P 0.7 · C 14.5 · F 0.3
→Banana (raw)
89 kcal · P 1.1 · C 22.8 · F 0.3
→Pear (raw)
57 kcal · P 0.4 · C 15.2 · F 0.1
→Mango (raw)
60 kcal · P 0.8 · C 15 · F 0.4
Source
Approximate per-100 g values compiled from USDA FoodData Central (SR Legacy / Foundation Foods), rounded. Daily Values are the U.S. FDA reference amounts for adults (2,000 kcal diet).
Frequently asked questions
How many calories are in pineapple?
Pineapple (raw) has about 50 kcal per 100 g, or roughly 83 kcal per 1 cup chunks (165 g).
How much protein is in pineapple?
About 0.5 g of protein per 100 g and 0.8 g per 1 cup chunks. That works out to 1.0 g per 100 kcal, so it's not primarily a protein source.
Is pineapple good for cutting or bulking?
It works in either phase. What matters is how it fits into your total calories and protein for the day.
Does pineapple help reduce muscle soreness?
Pineapple contains bromelain, which showed anti-inflammatory effects in some studies, mostly with concentrated supplements. Research on post-exercise soreness is inconsistent, and a serving of fruit gives far less than a supplement dose. Eat it for the flavor and carbs, not as a recovery treatment.
Why does pineapple make my mouth sting?
Bromelain breaks down proteins, including the ones on the surface of your tongue and cheeks, which causes a temporary tingling or rawness. Eating it with dairy, or choosing grilled or canned pineapple, reduces the effect. It's harmless for most people and fades quickly.
Nutrition Facts
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values approximate.