Calories in Pineapple: Per Cup and Per Slice

One cup of fresh pineapple chunks (165 g) delivers 83 calories, according to USDA FoodData Central (SR Legacy, item 09266).

That puts pineapple among the lighter fruits you can track — useful context whether you are managing a calorie deficit or simply want to know what you are eating.

Calories and Macros by Portion

The table below covers the most common ways pineapple appears on a plate or cutting board. All values are from USDA FoodData Central, scaled from the 100 g reference values (50 kcal, 13.1 g carbs, 0.5 g protein, 0.1 g fat, 1.4 g fiber).

Portion	Weight	Calories	Carbs	Sugar	Fiber	Protein	Fat
1 cup chunks	165 g	83 kcal	21.6 g	16.3 g	2.3 g	0.9 g	0.2 g
1 medium slice (ring)	84 g	42 kcal	11.0 g	8.3 g	1.2 g	0.4 g	0.1 g
1 small spear	38 g	19 kcal	5.0 g	3.8 g	0.5 g	0.2 g	trace
100 g (reference)	100 g	50 kcal	13.1 g	9.9 g	1.4 g	0.5 g	0.1 g
1/2 cup tidbits	83 g	42 kcal	10.8 g	8.1 g	1.2 g	0.4 g	0.1 g

What the Macros Tell You

Pineapple is almost entirely carbohydrate — roughly 95% of its calories come from carbs, with negligible protein and fat. The carbohydrate splits into two parts: natural sugars (mostly sucrose, glucose, and fructose) and dietary fiber.

The fiber fraction is modest at around 1.4 g per 100 g, so pineapple is not a high-fiber food, but it is well above zero. It also contains bromelain, a proteolytic enzyme, and is a good source of vitamin C (about 47 mg per 100 g, roughly 50% of the daily value) and manganese.

Because almost all calories are from carbohydrate, pineapple has a higher carb density than berries but lower than dried fruit. A standard one-cup serving lands around 22 g of net carbs — see the net carbs calculator for how that fits within a daily carb target.

Does It Fit Your Goals?

Weight loss. At 50 calories per 100 g, pineapple is satisfying relative to its calorie cost. Its water content (about 86%) adds volume, which contributes to satiety. A one-cup serving at 83 calories fits comfortably within most deficits. For a full picture of your daily energy target, the TDEE calculator can establish a personalized baseline. For a broader look at how to count calories to lose weight, the fundamentals have not changed.

Blood sugar management. Pineapple has a moderate glycemic index (roughly 51-66 depending on ripeness and preparation method). A single slice or half-cup portion is unlikely to cause a sharp spike for most people, but a full cup delivers 16 g of sugar in a form that absorbs quickly without much fat or protein to slow digestion. Pairing pineapple with Greek yogurt or cottage cheese is a practical way to blunt that response. Canned pineapple in heavy syrup adds roughly 25-30% more sugar than fresh — check the label or track from the USDA canned entry if that is what you have.

Active individuals. The carbohydrate profile makes pineapple a reasonable pre- or post-workout snack. It digests quickly and replenishes glycogen without a large calorie burden.

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