scored 85/100
Also known as fresh pineapple
Pineapple is a tropical fruit rich in vitamin C, manganese, and bromelain—a proteolytic enzyme with anti-inflammatory properties. Its natural sweetness and digestive benefits make it valuable for both immune support and gut health.
18.4 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 85.
Native to South America and now cultivated globally, pineapple stands out among fruits for its unique proteolytic enzyme bromelain, found primarily in the stem and flesh. Beyond its impressive 58.6 mg of vitamin C per 100g (supporting immune function and collagen synthesis), pineapple provides meaningful amounts of manganese—a cofactor for antioxidant enzymes and bone metabolism—and potassium for cardiovascular health. The fruit's bromelain content has been studied for anti-inflammatory effects, digestive enhancement, and potential support for exercise recovery and joint health. With only 0.93g of fiber per 100g, pineapple is best viewed as a vitamin-dense whole food rather than a fiber source. For longevity-focused nutrition, pineapple's combination of vitamin C bioavailability, manganese content, and bromelain's emerging anti-inflammatory role makes it particularly valuable during periods of high oxidative stress or compromised digestion. The enzyme's activity is maximized in fresh fruit and diminishes with heat processing, making fresh pineapple the optimal choice for enzyme-dependent benefits.
High vitamin C content (58.6 mg per 100g) supports T-cell production, neutrophil function, and hydroxylation of proline and lysine residues in collagen cross-linking
Bromelain inhibits inflammatory cytokine production (TNF-α, IL-6) and modulates NF-κB signaling, potentially reducing delayed-onset muscle soreness
Bromelain cleaves peptide bonds in dietary proteins, enhancing protein bioavailability and reducing digestive burden, particularly beneficial with animal protein intake
Manganese (0.87 mg per 100g) activates superoxide dismutase (SOD) and participates in bone matrix formation; synergizes with vitamin C for collagen stability
Potassium (137 mg per 100g) supports sodium-potassium pump function and vascular endothelial health; bromelain may reduce platelet aggregation
Post-exercise consumption leverages bromelain's anti-inflammatory effects when muscle inflammation peaks (2-4 hours post-exercise), and vitamin C supports collagen repair. Vitamin C also enhances iron absorption from other post-workout meals. Consuming between meals maximizes bromelain's activity before gastric acid denaturation.
Breaks a fast
Bromelain activity is maximized in fresh fruit on an empty stomach or between meals; combining with protein meals enhances digestive enzyme synergy but reduces standalone bromelain activity. For immune support, any time is suitable; for anti-inflammatory benefit, post-workout or between meals is optimal.
Per 100 g of the default form. Bars show how much higher or lower pineapple is than the average across 4 peer foods in this category. Green means a favorable direction; amber means the opposite.
Pineapple is classified as a tropical fruit (fruit). Pineapple is a tropical fruit rich in vitamin C, manganese, and bromelain—a proteolytic enzyme with anti-inflammatory properties.
Pineapple scores 85/100 in Formulate, making it a great choice. Its strongest contributions come from Vitamin C, Manganese, Copper. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 140 g serving provides about 0.6 g of protein (~1% of the 50 g daily value).
Not really. A 140 g serving provides about 1.3 g of fiber (~5% of the 28 g daily value).
In a 140 g serving, pineapple is highest in Vitamin C (~91% DV), Manganese (~53% DV), Copper (~15% DV).
Not really. A 140 g serving has about 18.4 g of net carbs (19.7 g total minus 1.3 g fiber).
Best after a workout. Post-exercise consumption leverages bromelain's anti-inflammatory effects when muscle inflammation peaks (2-4 hours post-exercise), and vitamin C supports collagen repair. Vitamin C also enhances iron absorption from other post-workout meals. Consuming between meals maximizes bromelain's activity before gastric acid denaturation.
A typical serving is around 140 g (~84 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating pineapple alongside several other fruit sources.
Pineapple pairs nicely with: Pair with ginger because both contain proteolytic and anti-inflammatory compounds that synergize to reduce systemic inflammation and support digestive comfort; Combine with Greek yogurt or cottage cheese because bromelain enhances protein digestion and vitamin C increases non-heme iron absorption from dairy proteins; Mix with turmeric in a smoothie because curcumin and bromelain work synergistically to inhibit NF-κB and reduce pro-inflammatory cytokines; Serve after red meat or fish because bromelain's proteolytic activity complements animal protein digestion and reduces potential inflammatory response from high-protein meals.
Encyclopedia entries that supply the same signature nutrients pineapple contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients pineapplecontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.