8 health benefits of pineapple

In this article:

• Benefits of pineapple
• Nutrition facts
• Are pineapples safe for everyone?
• Ways to incorporate pineapple
• The bottom line

In this article

• Benefits of pineapple
• Nutrition facts
• Are pineapples safe for everyone?
• Ways to incorporate pineapple
• The bottom line

Pineapples are just plain fun. These spiky, golden fruits, topped with foliage that looks like a crown, are a near-perfect summer treat: sweet, with just enough tang to keep things interesting. Pineapple chunks are snackable on their own or blended into a smoothie (or piña colada). Perhaps you’ve also heard that the vitamin C in pineapples can help ward off a cold, or that the bromelain in this tropical fruit can help you heal faster after surgery. But what does the science say? Keep reading to learn the evidence-backed health benefits of pineapples.

8 health benefits of pineapple

Pineapples are popular in raw, baked, and liquid form. However, cooking pineapple can significantly impact its nutritional value, and packaged pineapple juice often has added sugar. When it comes to raw pineapple, the following health benefits are clear:

1. Supports your immune system

Like oranges, pineapples are a good source of vitamin C, which plays an important role in immune function. Research shows that vitamin C can help regulate the immune system by reducing inflammation, boosting immune function, and helping fight germs. Vitamin C is also involved in protein metabolism and collagen production.

The National Institutes of Health recommends that adults get about 90-120 milligrams (mg) of vitamin C per day. According to the USDA, 100 grams of chopped raw pineapple (½ to 1 cup, depending on the chunk size) contains 59 mg. That means just one serving of pineapple could account for about 66% of your daily vitamin C.

2. May reduce pain and swelling

Pineapple contains a digestive enzyme called bromelain, which blocks several of the body’s natural chemical signals that trigger swelling and pain, says Kelly Burgess, RD, LDN, a registered dietitian in West Deptford, New Jersey. Plus, “plant compounds like gallic acid, catechin, and ferulic acid also contribute, making fresh pineapple a multi-layered anti-inflammatory food,” Burgess adds.

The catch is, a standard serving of pineapple does not contain enough bromelain to make a noticeable difference in post-injury swelling or workout recovery. “Studies done using concentrated bromelain supplements have shown benefits,” says Cynthia Odogwu, MD, a family and lifestyle medicine provider in Maryland. “However, it would be impractical to eat the amount of pineapple to match the doses used.” Burgess agrees: She says the anti-inflammatory effects of bromelain have been measured at as little as 160 mg, which is slightly more bromelain than what is found in an entire 2-pound fresh pineapple. 

3. Helps prevent kidney stones

Kidney stones are a common and painful medical condition that occurs when minerals normally dissolved in urine begin to stick together and form hard, spiky clusters. When these “stones” leave the kidneys, they are squeezed through the urinary tract, often causing intense irritation and pain along the way. 

The good news? Research shows that consuming citric acid, along with drinking more fluids, can help keep these stones from forming. Pineapple is juicy and rich in citric acid, so eating it regularly might help prevent kidney stone formation.

4. Optimizes digestive health

Research shows that the digestive enzyme bromelain can soothe indigestion, bloating, and heartburn. But Burgess says that’s just half the story because the fiber in pineapple also supports healthy digestion and gut bacteria. Together, pineapple’s bromelain and fiber content make it an exceptionally good choice for keeping things regular in the bathroom.

5. Improves cholesterol levels 

Research in rats has linked regular pineapple consumption with anti-obesity and anti-dyslipidemia properties. Although studies in humans are lacking, in practice, this means incorporating pineapple into your daily diet might have a positive effect on your cholesterol levels and may support—but not cause—healthy weight loss. 

Pineapple is far from a weight-loss medication, but it’s a smart snack choice for anyone trying to improve metabolic markers, including cholesterol and triglycerides. Pineapple can raise blood sugar levels, so diabetics should eat it in moderation or pair it with low-glycemic-load foods to help minimize blood sugar spikes. It is also important to remember that dried pineapple is less healthy because it is high in sugar, as compared to fresh pineapple

6. Protects against cellular damage

Pineapple is rich in antioxidants. Antioxidants neutralize free radicals that cause cellular damage, contributing to aging and the development of disease. “Bromelain’s antioxidant power is also enhanced when paired with vitamin C, which pineapple naturally contains,” Burgess says.

There are many benefits of regular antioxidant consumption, including reduced heart disease risk, weight management, and protection against cancer, high blood pressure, and chronic inflammation. Eating pineapple won’t automatically erase your risk of disease, but over time, it can help.

7. Supports heart health

Again, pineapple’s anti-inflammatory properties may help lower the risk of heart disease. Pineapple has other heart benefits, too, though. Burgess says regular pineapple consumption has been linked to lower cardiac inflammation. 

Research has also found that daily pineapple intake can reduce cardiac oxidative stress and inflammation in animals. The data are promising, but more research is needed to define exactly how, and by how much, daily pineapple consumption could improve heart health in humans.

8. May support dental health

There is some evidence that bromelain and other anti-inflammatory ingredients in pineapple may support tooth pulp healing and mineralization in people with serious gum infections. That said, most of this research has been conducted on animals or in a lab, not in real-world settings with human subjects. 

When it comes to human dental health, Dr. Odogwu says there is evidence that bromelain supplementation (at a dose higher than in a standard serving of pineapple) can reduce facial swelling after dental surgery. 

Raw pineapple also contains citric acid, and acidic foods can contribute to enamel erosion. Rinsing your mouth with water after eating acidic foods can help minimize the risk.

Pineapple nutrition facts

Pineapples can be eaten raw, grilled, roasted, or baked. The cooking process may lower the fruit’s nutritional value, potentially reducing vitamin content.

The USDA offers this nutritional profile of 100 grams of raw pineapple (one-half to one full cup of pineapple, depending on how finely it is chopped):

• Calories: 54-60
• Protein: 0.5 grams (g)
• Fat: 0.2 g
• Carbohydrates: 14 g
• Fiber: 1 g
• Sugar: 11 g
• Calcium: 12 milligrams (mg)
• Magnesium 13.4 mg
• Potassium: 137 mg
• Vitamin C: 59 mg
• Manganese: 0.9 mg
• Thiamin: 0.06 mg

As a low-calorie food, pineapples are safe to eat daily. Their fiber content can support digestion, but unlike some fruits, the amount is not typically high enough to cause gastric distress.

Potential downsides and who should exercise caution

“Pineapple and bromelain are safe for most people to consume,” Dr. Odogwu says.

However, people with the following conditions should ask their healthcare provider for medical advice on pineapple consumption:

• Blood disorders: Dr. Odogwu emphasizes that, because bromelain inhibits blood clotting, it can increase the risk of bleeding in certain populations. These effects are usually related to concentrated bromelain supplements rather than moderate amounts of pineapple. 
• Stomach ulcer or GERD: Pineapples contain ascorbic acid, which may exacerbate heartburn or other gastrointestinal discomfort.
• Latex allergy: Between 40%–70% of people with a known latex allergy can also have an allergic reaction to fresh pineapple, according to the Academy of Nutrition and Dietetics.
• Birch allergy: Dr. Odogwu says people with birch allergy may experience oral allergy syndrome when eating pineapple. Symptoms include itching or tingling of the lips, tongue, and throat.

People on the following medications should also ask their provider for personalized advice on pineapple consumption:

• Blood thinners: Bromelain in pineapple can increase the risk of bleeding when taken with blood thinners such as warfarin. This effect is usually associated with concentrated bromelain supplements rather than with small to moderate amounts of pineapple. 
• Chemotherapy: “Bromelain can decrease the level of some cancer drugs in the blood, making them less effective,” Dr. Odogwu says. 

How to incorporate more pineapple into your life

Eating more pineapple starts with knowing how to pick the best one at the farmers market or grocery store. Experts recommend choosing a pineapple that feels firm, with just a hint of give when pressed, and heavy. Check for ripeness by looking for a golden color on the pineapple’s base and smelling for a slightly sweet odor (neither scentless nor sour-smelling). According to Burgess, a slightly underripe pineapple is more bromelain-rich than a perfectly ripe or overripe pineapple. 

Here are some ways to incorporate pineapple into your diet:

• Shop for fresh or frozen pineapple. Canned pineapple often has added sugar, which can add unnecessary calories to this sweet fruit. Dried pineapple has a lot of excess sugar, which offsets many of its potential benefits. 
• Eat it raw. There’s nothing wrong with enjoying pineapple in a cake or crushed and cooked into a stir-fry, but raw pineapple offers the most nutrition.
• Aim for one or two cups per day. Dr. Odogwu says just one or two cups of pineapple per day can provide you with many of this tropical fruit’s benefits. You can eat chopped pineapple on its own or mix it with yogurt for a more protein-rich breakfast or snack.
• Eat pineapple as part of a balanced diet. “Variety is the bigger goal,” Burgess says. “Different fruits, vegetables, herbs, and whole grains each bring their own unique mix of phytonutrients and antioxidants.”

Bottom line: Is pineapple good for you?

Yes, pineapple is good for you, but it’s not a magic cure for sickness, pain, or disease. “Pineapples are rich in vitamins, minerals, and antioxidants as part of overall fruit intake, though eating them specifically for therapeutic bromelain effects is unlikely to be effective,” Dr. Odogwu says.

Eating some pineapple every day is a healthy choice. The best way to eat pineapple is raw. No-sugar-added pineapple juice can also be beneficial, but choosing juice also means missing out on the fiber found in pineapple chunks. Talk to your healthcare provider or a dietitian if you have questions about how much people eat and how it affects your health and health conditions.