Pineapples are a delicious, juicy tropical fruit packed with nutrients and lots of health benefits. They can be enjoyed raw, dried, cooked, juiced or in a smoothie. The endless possibilities of ways to enjoy them make them an easy fruit to incorporate into your diet and lifestyle. Professional studies conducted on the health benefits of pineapples and their nutritional value have revealed time and time again how valuable this fruit is to add into your daily diet. Consuming pineapple is an easy, effortless way to keep your body healthy and strong.

Pineapple Health Benefits

There are many heath benefits to consuming pineapple. It’s one of the easiest and most delicious ways to obtain vital nutrients. These nutrients are essential for the body’s well-being and often you can obtain them only from vegetables and fruit. Here are the health benefits of eating pineapples:

Aids in Hydration

Pineapples are made up of mostly water, 87% to be exact. Thus, it provides great hydration. Keeping hydrated is crucial to maintaining good physical health. Eating pineapples in addition to making sure you drink enough is an effortless way to leave you feeling energized and healthy. It’s also a good way to deal with bloating and other mild digestive issues

Nature’s Energy Source

In addition to being a low-calorie, low-fat fruit, pineapple is an excellent source of natural energy. This fruit contains vitamin C which helps to wake up your brain, leaving you perky and ready to take on the day ahead of you.

High in Fiber

Pineapples are a great source of fiber, a medium-sized one contains about 13 grams of fiber. Fiber helps with everything from skin health to blood sugar regulation. This makes pineapple great at dealing with digestive issues and constipation.

Reduces Inflammation

Pineapple is known to contain vitamin A. Vitamin A helps your immune system from attacking itself and causing inflammation. Vitamin A also helps in reducing already present inflammation. Thus, pineapple, with its high vitamin A content acts as a natural anti-inflammatory remedy.

Good for Your Skin

Pineapple also contains a nutrient called bromelain, an enzyme found in the fruit’s stem and flesh. Bromelain aids in many processes, but in regards to complexion, it softens the skin and helps to fight swelling and inflammation. In addition, the vitamin C in pineapples also aids in healing to repair damaged skin and leaves skin firm and flexible.

Aids in Immune System Health

One serving (about one cup) of pineapple contains over 130% of your required daily value for vitamin C. Vitamin C aids in stimulating the activity of white blood cell production which helps the body to fight infection. This is why you should try to include pineapple in your meals as often as possible.

Pineapple Nutritional Value

One serving of pineapple is approximately one cup (165 grams) and contains 82 calories, two of which come from fat. Pineapples consist mostly of water and carbohydrates but they also contain many vitamins and nutrients. Here is the break-down of the nutritional value of pineapple by nutrient category:

Total Fat:

Pineapples contain zero grams of saturated and trans fat.


This fruit contains no cholesterol.


Pineapples contain two milligrams of sodium which accounts for less than 1% of a human’s daily value intake.


Pineapple contains a total of 22 grams of carbohydrates which accounts for 7% of a human’s daily value intake. Two of those 22 grams are made up of dietary fiber, which accounts for 9% of a human’s daily value intake. The other 16 grams of carbohydrates are made up of sugars.


Pineapples contain one gram of protein per one serving.

Other Nutrients:

Pineapples contain 2% of the daily recommended dose of vitamin A, 131% of vitamin C, 2% calcium of and 3% of iron. They also contain small traces of anthocyanins. These powerful antioxidants that seem to have a positive effect in alleviating the symptoms of many diseases, including cancer and heart disease.

Pineapple Usespineapple-cocktail

Pineapple is used mainly as food. It’s a common ingredient in various recipes. You can eat it cooked or raw by itself, as a juice, put into smoothies, desserts or main entrees. It is easy to incorporate this tropical fruit into various recipes that you can serve during breakfast, lunch or dinner. Read below for two simple and quick pineapple recipes:

Pineapple Water with Cucumber and Mint


½ of a pineapple cut into chunks
½ cup of fresh mint leaves
½ of a peeled, thinly sliced cucumber
½ cup of ice


1. Cut up the pineapple and cucumber and add to the bottom of a water pitcher.
2. Add the fresh mint leaves.
3. Top with water and ice.
4. Allow the pitcher to sit in the fridge for a few hours.
5. Once you empty half of the pitcher, refill it with water.

Raw Pineapple Smoothie


1 stalk of celery
½ of a cucumber
1 cup fresh or frozen pineapple
½ of a lemon, peeled
1/3 bunch of parsley
1-inch-long piece of ginger
1 to 2 cups of coconut water or plain water


1. Cut up the celery, cumber, pineapple and ginger. Combine with other ingredients in blender.
2. Blend to desired consistency.
3. Pour in a glass and enjoy.


The health benefits of pineapple and its nutritional content make it a great fruit to consume daily. Furthermore, its relatively low carbohydrate content, as well as zero fat content makes it a healthy snack to enjoy. Pineapples’ health benefits are plentiful and can help with everything from your complexion to your digestive health.

It’s also full of vitamins and nutrients that help your immune system function properly and fight against heart disease and cancer. It is a food that can be enjoyed many different ways, including by itself raw or cooked, juiced, blended into smoothies or added to various baked goods. Thus, try to eat pineapple as often as you can and you’ll be sure to reap its health benefits before too long.

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