10 Benefits of Pineapple That Experts Say Will Convince You To Eat More

Whether you juice it, grill it, add it to a smoothie, or munch it raw, pineapples are a nutrient-dense tropical fruit with a range of health benefits, says Holiday Durham, PhD, MS, RD, a registered dietician and clinical investigator at Amway. 

Pineapple has been proven to have anti-inflammatory properties, high antioxidant activity, promote nervous system function, and support healthy digestion, according to research published in Food Research International. (And a fun fact: a pineapple isn’t a single fruit, but a cluster of berries fused together, Dr. Durham says.) 

These superfood-worthy benefits come down to pineapple’s dense mix of vitamins, enzymes, antioxidants, and water content. Plus, around the world, pineapples serve as a symbol of joy, hospitality, and friendship.

“Although not a conventional health benefit, pineapples are widely recognized as symbols of warmth and welcome,” Dr. Durham says. “In this sense, they foster connection and bring people together, promoting a sense of community—an invaluable benefit in itself.” 

Are pineapples good for you?

Pineapple has a myriad of health benefits. Though it doesn’t get enough credit, pineapple can be considered a superfruit.

“You may not think of pineapple at first when it comes to fruits rich in vitamin C; however, pineapple is an excellent source,” says Roxana Ehsani, MS, RD, CDDS, LDN, a board-certified sports dietitian and national media spokesperson for the Academy of Nutrition and Dietetics. “Pineapple is a juicy and refreshing fruit that can help hydrate you and has some unique nutritional features, including bromelain.”

Bromelain is a group of enzymes in a pineapple’s fruit and stem that breaks down protein. (More on bromelain’s benefit in a bit.)

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Pineapple nutrition facts

Taste may be your number-one motivation for eating pineapple, but it’s hardly the top reason to reach for the fruit. Pineapple calories are on par with other fruits, and there are plenty of other good-for-you compounds.

Here are the key nutrients in 1 cup (165 grams) of fresh pineapple chunks:

• Calories: 83
• Protein: 0.9 g
• Fat: 0.2 g 
• Sodium: 2 mg 
• Sugar: 16 g
• Carbohydrate: 22 g 
• Fiber: 2.3 g 
• Potassium: 180 mg 
• Vitamin C: 79 mg
• Vitamin B6: 0.19 mg 
• Manganese: 1.53 mg 
• Iron: 0.5 mg

Benefits of pineapple

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“Pineapples stand tall and proud in the fruit section for good reason, offering a range of nutrients and potential health benefits,” Dr. Durham says. With its high water content, pineapples can also help contribute to your daily fluid intake, supporting hydration. 

It’s important to note that for certain potential benefits like pineapple’s effects on arthritis, wound healing, and weight management, more research is needed to fully understand the fruit’s effectiveness, she explains. “Still, pineapples offer a variety of health benefits that are definitely worth celebrating.” 

1. May protect the heart

If you want to keep your ticker healthy, regularly including pineapple in your eating plan may help.

Pineapple is similar to other fruits and veggies in that it is nutrient-dense and high in vitamins, minerals, and antioxidants, says Ehsani. In fact, a study published in Nutrition & Metabolism found that eating pineapple daily offered protection against high blood cholesterol levels in rats. That’s good news because high cholesterol is a risk factor for heart disease.

Of course, animal studies like this are very early forms of research and don’t prove definitively that pineapple protects against high cholesterol. More research—on a larger scale and in humans—is necessary.

Also offering potential heart benefits: the enzymes in pineapple. “Bromelain may help reduce inflammation, a common risk for heart disease,” says Kathy Siegel, MS, RDN, CDN, a nutrition consultant and author of The 30-Minute Clean Eating Cookbook.

2. May reduce cancer risk

To keep cancer away, eating wholesome fruit is always a good idea. That includes pineapple.

“Pineapple contains flavonoids, phenolic acids, and vitamin C—all powerful antioxidants that may help reduce the risk of developing certain diseases and cancer,” says Ehsani.

Still, a 2023 review of research published in Frontiers in Oncology suggests that pineapple’s bromelain has anticancer effects against several types of cancer, including breast, liver, colorectal, gastrointestinal, lung, and pancreatic cancer. Much of the current research is limited to studies on animals or in a lab. But the review points out a clinical trial in humans that showed a strong effect of bromelain on breast cancer cells. The study found that bromelain nearly doubled the activity of cancer-fighting immune cells—and another 2024 study shows that bromelain seems to improve the effects of breast cancer treatments. 

While pineapple may not offer therapeutic levels of bromelain, eating the fruit may at least help to protect your cells.

3. May strengthen the immune system

Though oranges get more love during cold and flu season, pineapple may help boost immunity too.

“Pineapple’s high vitamin C content helps support a healthy and strong immune system,” says Ehsani.

And there’s research to support that. “Consuming vitamin C-rich foods, such as pineapple, may help lower your risk of viral and bacterial infections,” Siegel says. “A study on children in the Journal of Nutrition and Metabolism found that those who consumed pineapple daily reduced their risk of infection or shortened the number of days.”

The mineral manganese is also beneficial for fortifying the immune system. As is bromelain, which has “been linked to helping treat sinusitis and bronchitis,” Ehsani adds.

That’s certainly promising, but more high-quality research is needed to determine bromelain’s effectiveness.

4. May protect brain health

Bromelain appears to give the brain a boost.

An in vitro study published in Current Alzheimer Research found that bromelain extracted from pineapple stems degraded select molecules associated with Alzheimer’s disease. This suggests a potential use for the enzyme in preventing and treating Alzheimer’s disease.

But don’t celebrate quite so soon. In vitro studies like this are early forms of research, and scientists need to conduct studies in humans to determine if bromelain really does protect against Alzheimer’s disease.

5. May protect against skin aging

You can’t stop aging, but you can change how aging affects your skin. Perhaps the vitamin C in pineapple can help.

“Along with its important role in immune health, vitamin C may also protect aging skin by limiting the damage induced by UV [ultraviolet] exposure,” says Siegel. “Vitamin C stimulates collagen synthesis and provides antioxidant protection against UV-induced photodamage, which may keep your skin firm and generally looking more vibrant, with fewer wrinkles and less age-related dry skin.”

6. May reduce arthritis symptoms

There is some evidence that the bromelain in pineapples could have a positive effect on arthritis, Dr. Durham says. “Evidence suggests that bromelain may help reduce inflammation and swelling associated with osteoarthritis and rheumatoid arthritis,” which could ease joint pain, swelling, and inflammation. 

“While promising, more high-quality research is needed to confirm its effectiveness,” she explains. However, one consideration she points out is that fresh, raw pineapple has the highest amount of bromelain, as cooking inactivates the enzyme. “Bromelain is often used as a supplement for arthritis, but eating fresh pineapple as part of a balanced diet may provide benefits too.”

7. May boost digestive health

Since bromelain can break down protein, it may ease digestion. And, Ehsani points out, it’s been linked to diarrhea relief.

There’s a chance it could have an anti-ulcer effect, at least according to a rat study. And the research seems promising regarding bromelain’s beneficial effect on the stomach’s mucous membrane.

Big caveats here, though. Much of the research on bromelain has been conducted in test tubes and animals. Human studies are still needed before medical professionals could definitively recommend pineapple for diarrhea or gastric ulcer treatment.

And eat with caution if you have gastrointestinal issues. It may make some conditions worse. “If you struggle with reflux symptoms, tropical fruits such as pineapple may cause discomfort,” says Siegel.

8. Supports post-workout recovery

Soccer parents like to hand out orange slices after a game, but pineapple chunks work just as well.

“Thanks to pineapple’s anti-inflammatory properties and high vitamin C content, pineapple is the perfect post-workout snack for any athlete,” says Ehsani.

Add pineapple to your daily diet to support recovery after a workout, suggests Siegel. “[Bromelain] may reduce inflammation, fatigue, and soreness in aching muscles,” she says.

Ehsani says there’s another reason athletes ought to reach for the fruit: Endurance athletes and those training at high intensities are more susceptible to upper respiratory infections, which you can help ward off by eating vitamin C-rich foods like pineapple.

It’s thirst-quenching, too. “Pineapple is comprised of 87 percent water, which can help hydrate any athlete post-workout,” says Ehsani.

9. May encourage tissue healing

Dr. Durham says pineapples could play a role in tissue and wound healing primarily due to their high vitamin C content and the fruit’s bromelain. She explains that vitamin C is essential for collagen synthesis, a protein that helps wounds heal by supporting the skin and connective tissue repair.

“Bromelain has been studied for its potential to reduce inflammation and may accelerate tissue healing in certain cases,” Dr. Durham says. “Additionally, bromelain is thought to assist in reducing swelling around wounds or post-surgical sites.” 

However, while pineapple may help, it should not be relied upon as a sole treatment for wound healing, as more research is needed to understand its effectiveness, dosing, and any risk associated with bromelain intake and wound healing. “Proper medical care and nutrition are essential for recovery.” 

10. Could help burn belly fat

“Pineapples are low in calories, high in fiber, and rich in water content, which may make them a good choice for a weight-loss diet,” Dr. Durham says. 

The low-calorie, high-fiber combination is a one-two punch for dietary success. “These attributes can help with satiety, meaning you may feel fuller longer and be less likely to overeat.”

As for any direct effects on fat loss, “There is some speculation that bromelain may help with fat digestion, though the evidence for its impact on weight loss is very limited,” Dr. Durham says. One study found that bromelain may improve fat digestibility in animals, but no strong evidence of its fat-burning effect in humans currently exists. 

However, “some studies have suggested bromelain might help modulate inflammation related to obesity,” Dr. Durham says—but again, more research is needed. 

Risks or side effects

The benefits of eating pineapple outweigh the risks. Still, there are situations where you might need to be cautious.

Medication interactions

If you take medication, the things you eat or drink may interact with it. The bromelain in pineapple, for instance, may “interfere with antidepressants and anticonvulsants,” says Siegel.

According to the Icahn School of Medicine at Mount Sinai, bromelain may also:

• Increase the level of antibiotics your body absorbs, including amoxicillin and tetracycline.
• Interact with blood-thinners such as Warfarin, increasing your risk of bleeding. 
• Strengthen the effect of sedatives.

When you get a prescription for a medication, ask your doctor or pharmacist if there are any foods or drinks that can affect how it works. “It’s always best to consult with your healthcare provider if you’re on certain medications that may interact with certain foods like pineapple,” Ehsani says.

Fruit intake for diabetes

Fruit, including pineapple, contains high amounts of natural sugar. That leads many people with (or at risk for) diabetes to think it should be limited, but that’s not the case. People with diabetes can eat pineapple.

What’s more, a study published in the Korean Journal of Family Medicine found that eating seven ounces of fruit daily seemed to prevent type 2 diabetes. (Sugar-sweetened fruit and fruit juices, on the other hand, may do the opposite.)

Still, Dr. Durham says to be mindful of pineapple’s carbohydrate content and its effect on blood sugar. She offers a few considerations to enjoy pineapple if you have diabetes:

• Pineapple has a moderate GI: Pineapple has a moderate glycemic index (GI), which means it can cause a moderate rise in blood sugar. “The glycemic load (GL) of pineapple can also vary based on factors such as its ripeness, how it’s prepared in a recipe, and an individual’s metabolic response.”
• Exercise portion control: “For those with diabetes, it’s important to monitor portion sizes, as eating large amounts of fruit (even low-GI ones) can lead to increased blood sugar levels.”
• Pair pineapple with protein or fat: To minimize the impact on blood sugar, it can be helpful to pair pineapple with a source of protein or healthy fats—such as nuts or yogurt—to slow the absorption of sugar.

“For those with diabetes or specific health concerns, it’s always wise to consult a healthcare provider or dietitian to get personalized advice on how to best incorporate pineapple into your diet,” Dr. Durham says. 

Allergies

Pineapple isn’t a top allergen in the United States, but it can cause adverse reactions in some people.

These include:

• Irritation (burning or soreness) in your mouth due to pineapple’s bromelain content and acidic pH
• Oral allergy syndrome (itching or swelling)
• In rare cases, anaphylaxis (wheezing or the inability to breathe)

If you experience any reaction upon eating pineapple, avoidance may be the best strategy. Also, know that mild irritation may be curbed by sprinkling pineapple with salt, enjoying it with a dairy product, or eating it warm. Dr. Durham also suggests pairing pineapple slices with water to help prevent bromelain irritation. 

Seek the advice of an allergist if you think you have a pineapple allergy.

How to shop for pineapple

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Once picked, pineapple doesn’t keep ripening. So buy one that’s heavy for its size and firm but not rock hard. The leaves should look fresh and green.

And give it a sniff. “The best way to find a ripe pineapple is to sniff the base of a pineapple for a sweet smell,” says Siegel. “Your pineapple may soften, but it will not sweeten after it’s picked.”

Fresh pineapple is the most nutrient-dense option, offering the highest levels of vitamin C and the most active bromelain, Dr. Durham adds. “However, it requires preparation and has a shorter shelf life.” 

That’s why, depending on your needs, frozen pineapple could be a great choice. “Frozen pineapple is often nutritionally similar to fresh pineapple, especially if frozen soon after being harvested,” Dr. Durham says. “It may lose a slight amount of vitamin C during the freezing process, but it still retains most of the nutrients and is convenient for long-term storage.”

But exercise caution with canned pineapple—as it’s often packed in syrup, which adds extra sugar and calories, she explains. “However, if packed in its own juice or water, it retains many of the same nutrients as fresh pineapple.”

Not a huge fan of pineapple’s tang? Try a pink pineapple, Ehsani suggests. “People who have tried it are reporting it to be less sour than yellow pineapples,” she says. Pink pineapples also contain higher levels of lycopene, an antioxidant in tomatoes and watermelon, Dr. Durham adds. 

If you can’t find one in stores, you can order pink pineapple online from Melissa’s.

How to prepare pineapple

You can generally refrigerate pineapple for up to a week, but for the softest, juiciest pineapple, keep it on your counter for a couple of days before serving.

To get to the good stuff:

• Cut off the crown and bottom.
• Then, slice off the skin following the pineapple’s natural shape.
• Cut as you wish, such as slicing lengthwise into quarters or crosswise into slices.

More of the pineapple is edible than you may realize. You can pickle the core (yep, it’s 100 percent edible) or simply grate it into salads.

Compost inedible pineapple parts so they don’t wind up in a landfill.

How to eat pineapple

You can eat it as is, of course, but pineapple is tasty in meals as well.

“Pineapple is a versatile fruit that can easily be added to many dishes, sweet or savory, with fibrous flesh that holds up well when cooked,” says Siegel. “Pineapple pairs well with cilantro and lime in tacos; with black beans and cucumbers in a salsa; or honey, mint, and yogurt in a parfait.”

Ehsani enjoys pineapple’s versatility, too. “Eat it raw, throw it in a smoothie or smoothie bowl, add it to salad or coleslaw, try it grilled or roasted, or add it to a savory dish for sweet and savory flavors,” she says.

Pineapple can also tenderize meat, especially tough cuts, so use it in a marinade.

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