Fruit
Pineapple
A source of bromelain, a proteolytic enzyme.
Nutrition facts
Serving: 1 cup (165 g)
| Nutrient | Per serving | % DV |
|---|---|---|
| Calories | 83 kcal | |
| Protein | 0.8 g | |
| Carbs | 21.6 g | |
| Fibre | 2.3 g | 8 % |
| Sugars | 16.2 g | 16 % |
| Fat | 0.2 g | 0 % |
| Saturated fat | 0 g | 0 % |
| Sodium | 2 mg | 0 % |
| Vitamin C | 79 mg | 88 % |
| Manganese | 2 mg | 67 % |
| Copper | 0 mg | 20 % |
Values per serving, calculated from the USDA FoodData Central (SR Legacy).
What the label does not say
- Fresh pineapple contains bromelain, an enzyme that breaks down proteins: that is why it tenderizes meat and keeps gelatin from setting. Heat destroys it: canned pineapple has none left.
- Canned, “in its own juice” does not mean sugar-free (the fruit's sugars are there) and “in syrup” adds sugar on top; either way, the vitamin C has dropped.
Preparation
Fresh and raw, it keeps its bromelain and vitamin C; grilled or cooked, it keeps its sugars and loses both. The stinging feeling on the tongue comes from bromelain and acidity, not from anything wrong with the fruit.
Sources
- Pineapple, raw, all varieties
- USDA FoodData Central, SR Legacy (Pineapple, raw, all varieties ; Pineapple, canned, juice pack ; Pineapple, canned, heavy syrup)
- Health Canada, Table of Daily Values (nutrition labelling)
- Atkinson, Foster-Powell and Brand-Miller, 2008 (international tables of glycemic index)
- Pavan et al., 2012 (Biotechnology Research International, properties of bromelain and heat sensitivity)
Educational information: it does not replace the advice of a health professional, especially if you take medication, are pregnant or are breastfeeding.