Like most fruits, pineapple is rich in vitamins, fiber, minerals, and phytonutrients — specifically vitamins C and A (the latter as carotene), folate, potassium, and manganese. It’s also a source of simple and complex carbohydrates, in the form of natural sugars and fiber, respectively. While pineapple is fairly high in sugar, it’s also 86% water and low on the glycemic index. Because it’s high in fiber, pineapple is considered a good fruit to eat, even for people with diabetes.
You can see how one cup of pineapple’s nutrition measures up below (Source: USDA):
- 82.5 kcal calories
- 21.6 g carbohydrates
- 16.3 g sugars
- 2.31 g fiber
- 180 mg potassium
- 78.9 mg vitamin C
Perhaps most notably, raw pineapple contains a digestive enzyme called bromelain, which breaks down proteins in the body. (Don’t worry! I’m talking about the ones you aren’t using at the moment; bromelain will not dissolve you from the inside out.)
Pineapple juice has a similar nutritional profile, but with lower concentrations of nutrients due to processing — and unless it’s raw, it won’t have any bromelain. And since juice generally lacks fiber, it has a faster and greater impact on blood sugar than the whole fruit. Canned pineapple also lacks any bromelain, and often includes added sugar in the form of syrup, for preservation purposes.
For these reasons, you’ll get the most nutritional benefit from eating fresh or frozen pineapple as opposed to juiced or canned.
( Excerpt from The Food Revolution Network)