✦ Good source of manganese ✦ Provides vitamin C in fresh form ✦ Contains bromelain enzyme ✦ Source of fibre

Pineapple is a tropical fruit with juicy yellow flesh and a tart-sweet flavour. Drying or canning changes the nutritional profile significantly compared with fresh pineapple.

🍳
Preparation note

We included dried pineapple to show the nutritional differences from fresh fruit; drying concentrates sugars and calories per gram, reduces vitamin C, and many commercial versions have added sugar.

Sources: CoFID 2021

Macronutrients per 100g

1,292
kJ
Energy
3.30
g
Protein
75.7
g
Carbs
8.00
g
Fibre
0.70
g
Fat
75.7
g
Sugars

How to read GI & GL

GI (Glycemic Index) rates how fast the carbohydrates in a food raise blood glucose compared to pure glucose (= 100). Low GI ≤ 55 means a slow, steady rise. But GI says nothing about how much carbohydrate you're actually eating.

GL (Glycemic Load) fixes that. It multiplies GI by the actual grams of carbohydrate per typical serving: GL = GI × carbs per serving ÷ 100. This makes it the more useful number for real-world blood sugar management.

Why they can disagree — a food with low GI can still carry a high GL if the serving is large and carb-dense. Conversely, watermelon has a high GI (72) but a low GL (4) because a normal portion contains very few carbs. Always read both together.

Low GL ≤ 10 Modest total glucose impact per serving.
Medium GL 11–19 Moderate impact — manageable for most.
High GL ≥ 20 Significant carb load per serving. Consider a smaller portion.

Source: Atkinson et al., International Tables of GI & GL Values 2021, Am J Clin Nutr.

Glycemic Index & Load

43
GI Score
🟢 Low GI
12
GL / Serving
Medium Load

Low GI food — causes a slow, steady rise in blood sugar. Ideal for sustained energy, blood glucose control, and reducing insulin demand.

Glycemic Load (GL = GI × carbs ÷ 100) accounts for portion size. A moderate GL — portion size matters here.

Source: Atkinson et al., International Tables of GI & GL Values 2021, Am J Clin Nutr

Vitamins & Minerals

Nutrient Per 100g % Daily Value* Level
Potassium 807 mg 40%
Chloride 127 mg 16%
Calcium 96.0 mg 12%
Magnesium 72.0 mg 19%
Phosphorus 41.0 mg 6%
Manganese 10.0 mg 200%
Vitamin A (RAE) 10.0 µg 1%
Niacin (B3) 1.50 mg 9%
Iron 1.07 mg 8%
Zinc 0.730 mg 7%
Copper 0.600 mg 60%
Vitamin E (alpha-TE) 0.200 mg 2%
Vitamin D 0.000 µg 0%
Vitamin B12 0.000 µg 0%
Monounsaturated fat 0.330 g —
Polyunsaturated fat (PUFA) 0.330 g —
Sucrose 35.0 g —
Fructose 22.7 g —
Glucose (dextrose) 18.0 g —
Cholesterol 0.000 mg —
Beta-carotene 120 µg —
Retinol (vitamin A) 0.000 µg 0%
Sources: CoFID 2021
Fruits Tropical & Exotic High fibre 🇬🇧 CoFID 2021 · 14-396