Calories in Pineapple: Per Cup, Slice and Whole Fruit

Pineapple tastes like summer: sweet, tangy and juicy. It’s great on its own, in smoothies, on the grill or even on pizza. But because it’s so sweet, many people wonder how many calories and how much sugar pineapple really has.

The short answer: a cup of fresh pineapple chunks (165 g) has about 82 calories, and 100 g has about 50 calories. A medium slice has about 42 calories. One cup gives you almost all the vitamin C you need in a day. Watch canned pineapple in syrup and pineapple juice – they have more sugar and fill you up less.

Calories in pineapple by portion

Values are for fresh pineapple, from the US Department of Agriculture (USDA FoodData Central):

Portion	Weight	Calories
1 chunk	10 g	5 kcal
1 thin slice	56 g	28 kcal
1 medium slice (¾ inch)	84 g	42 kcal
100 g	100 g	50 kcal
1 cup chunks	165 g	82 kcal
1 large slice	166 g	83 kcal
1 whole pineapple (flesh)	905 g	452 kcal

Tip: a pineapple loses about half its weight when you remove the skin, crown and core. A 2 kg pineapple gives you roughly 1 kg of fruit.

Pineapple nutrition facts

Nutrient	Per 100 g	Per cup (165 g)
Calories	50 kcal	82 kcal
Carbohydrates	13.1 g	21.6 g
– of which sugars	9.9 g	16.3 g
Fiber	1.4 g	2.3 g
Protein	0.5 g	0.9 g
Fat	0.1 g	0.2 g
Vitamin C	48 mg	79 mg
Folate	18 µg	30 µg
Potassium	109 mg	180 mg

Pineapple is a great source of vitamin C: one cup covers almost the whole day. It also contains bromelain, an enzyme that breaks down protein. That’s why fresh pineapple can make your tongue tingle – and why it’s used to tenderize meat. Cooking and canning destroy bromelain.

Calories in canned pineapple, juice and dishes

Food	Portion	Calories
Canned pineapple in juice	1 cup (249 g)	about 150 kcal
Canned pineapple in heavy syrup	1 cup (254 g)	about 200 kcal
Pineapple juice, 100%	1 cup (8 fl oz)	about 130 kcal
Dried pineapple, sweetened	¼ cup (40 g)	about 130⁠–⁠140 kcal
Grilled pineapple (no sugar)	1 slice	about 45 kcal
Piña colada	1 drink (7 fl oz)	about 350⁠–⁠490 kcal
Hawaiian pizza	1 slice	about 250⁠–⁠300 kcal

Canned pineapple in heavy syrup has added sugar: drain it or choose the version “in its own juice”. Pineapple juice has almost no fiber and is easy to drink fast. Dried pineapple is often sugared and has about five times more calories per gram than fresh. A piña colada with rum and coconut cream is a dessert in a glass.

Is pineapple good for weight loss?

Yes. Fresh pineapple is low in calories, sweet and juicy, so it’s a good swap for desserts and candy. A cup has only about 82 calories.

How to make it work:

• Eat fresh or frozen pineapple rather than juice or dried fruit.
• Pair it with protein: cottage cheese, Greek yogurt or grilled chicken.
• Choose canned in juice, not in syrup.
• Measure portions if you have diabetes or watch your sugar.

Remember that you lose weight only when you eat fewer calories than you burn. Read more about the calorie deficit and find your number with our calorie calculator.

Pineapple and blood sugar

Pineapple has a medium glycemic index of about 59–66. A normal cup raises blood sugar moderately; pairing it with protein or eating it after a meal softens the rise. People with diabetes can eat it in measured portions. For fruits with less sugar, see our list of low glycemic fruits. On a keto diet, pineapple doesn’t fit well: one cup has about 19 g of net carbs.

Count the calories in your pineapple without guesswork. With NutriSmart, you snap a photo of what you eat, and the app counts your calories, protein, carbs and fat and shows how much you have left for the day. In the food library, you can also see the glycemic index of each food.Get the app free

You can also read how many calories are in a banana and in kiwi.

The bottom line

A cup of fresh pineapple has about 82 calories, a medium slice about 42 and a whole pineapple about 450. It’s rich in vitamin C, contains the enzyme bromelain and has a medium glycemic index. It’s a great fruit for weight loss – eat it fresh, and watch syrup, juice, dried pineapple and cocktails.