Pineapple
Serving size: 1 cup chunks (165g)
Why Eat Pineapple?
Pineapple is the only significant dietary source of bromelain, a unique enzyme complex with anti-inflammatory properties. It's also rich in vitamin C and manganese, supporting immune function and bone health.
Pineapple contains 8x more vitamin c per serving than Banana.
At a Glance
Nutrient Fingerprint
Pineapple's top nutrients as % Daily Value (capped at 100%)
Source: USDA FoodData Central · FDA Daily Values
How It Compares
Vitamin C (% DV) vs similar Fruits
Source: USDA FoodData Central · FDA Daily Values
Nutrient Absorption Tips
Vitamin C dramatically increases iron absorption
Pro tip: Squeeze lemon on your lentils or pair spinach with bell peppers
Learn moreVitamin D helps your body absorb calcium
Pro tip: Salmon + leafy greens covers both synergistically
Learn moreFolate and B12 work together for red blood cell formation
Pro tip: Lentils (folate) + eggs (B12) make a complete pair
Learn moreMagnesium is required to activate vitamin D
Pro tip: Pumpkin seeds + salmon = activation combo
Learn moreHigh fiber can reduce zinc absorption — balance intake
Pro tip: Space high-fiber and zinc-rich meals apart if possible
Learn moreVitamin K directs calcium into bones, not arteries
Pro tip: Kale covers both — or pair leafy greens with dairy
Learn moreZinc helps transport vitamin A from the liver
Pro tip: Sweet potato + pumpkin seeds covers both nutrients
Learn moreVitamins D and A balance each other for immune function
Pro tip: Salmon (D) + sweet potato (A) covers both fat-soluble vitamins
Learn moreCopper is essential for iron metabolism and red blood cell formation
Pro tip: Liver and shellfish provide both — or pair cashews with lentils
Learn morePhosphorus and calcium work together for bone mineralization
Pro tip: Dairy naturally provides both in ideal ratios
Learn moreHigh zinc intake can reduce copper absorption — balance both
Pro tip: Vary your protein sources between shellfish, nuts, and seeds
Learn moreB6, B12, and folate drive the methylation cycle for DNA repair and homocysteine clearance
Pro tip: Salmon covers B6 and B12 — add lentils for folate to complete the trio
Learn moreVitamin C regenerates beta-carotene after it neutralizes free radicals
Pro tip: Bell peppers + sweet potatoes = powerful antioxidant combo
Learn moreLeucine triggers muscle protein synthesis — pair with complete protein for full effect
Pro tip: Chicken breast or eggs provide both protein and leucine together
Learn moreNutrient Profile
Showing all tracked nutrients in Pineapple per serving (1 cup chunks (165g)), grouped by category.
Some nutrients (iodine, omega-3 from plant sources) have limited USDA data and may not appear above even if present in this food.
How to Eat Pineapple
Storage & Selection Tips
How to Select
Ripe pineapple has a sweet aroma at the base, golden-yellow color, and gives slightly when pressed. Pull a center leaf—it should come out easily if ripe.
How to Store
Store whole at room temperature for 1-2 days. Cut pineapple should be refrigerated in an airtight container.
Shelf Life
Whole: 2-3 days room temp, 5-7 days refrigerated. Cut: 5-7 days refrigerated.
Practicality Ratings
How easy to prepare and use
How easy to find in stores
How many meal types it fits
Frequently Asked Questions
Pineapple Appears in These Nutrient Guides
Magnesium
5% DV per serving
Iron
3% DV per serving
Vitamin C
88% DV per serving
Calcium
2% DV per serving
Zinc
2% DV per serving
Folate
8% DV per serving
Choline
2% DV per serving
Fiber
8% DV per serving
Potassium
4% DV per serving
Vitamin A
1% DV per serving
Vitamin K
1% DV per serving
Manganese
65% DV per serving
Phosphorus
1% DV per serving
Copper
22% DV per serving
Thiamin (Vitamin B1)
8% DV per serving
Riboflavin (Vitamin B2)
8% DV per serving
Niacin (Vitamin B3)
5% DV per serving
Pantothenic Acid (Vitamin B5)
8% DV per serving
Vitamin B6
12% DV per serving
Protein
2% DV per serving
Beta-Carotene
1% DV per serving
Tryptophan
3% DV per serving
Similar Foods (Fruits)
Compare Pineapple
See how Pineapple stacks up against another food, nutrient by nutrient.
Pineapple Supports These Goals
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Try the Supplement Replacer ToolDisclaimer: Nutrient values are approximate and based on USDA FoodData Central. Actual values may vary by source, preparation method, and brand. Not medical advice.