Are Pineapples Good for Weight Loss?

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A bowl of fresh pineapple chunks, with a whole pineapple and pineapple slices in the background.

Yes, pineapples are a good option for weight loss.

They’re a sweet treat that’s low in calories, which makes them a weight-loss-friendly choice for a snack when you are on a caloric-deficit diet.

A big reason they can help with weight loss is that they’re high in fiber.

Fiber-rich foods are weight loss-friendly because they slow down digestion, which means they can help you feel full and satisfied for a longer time after eating.

So, if you’re looking for a yummy, low-calorie snack that could help you stay full, pineapples might just be the fruit to add to your diet.

Nutritional Value Of Pineapples

As per theĀ USDA, when you eat 100 grams of pineapples you get the following nutrients:

Serving Size: 100 g

  • Calories: 50 kcal
  • Carbohydrates: 13 g
  • Fat: 0.1 g
  • Protein: 0.5 g
  • Fiber: 1.4 g

Potential Benefits of Pineapple for Weight Loss

Low in calories

Pineapples don’t have many calories.

A cup of pineapple chunks has about 82 calories. When you’re trying to lose weight, you need to eat fewer calories than your body uses.

Eating low-calorie foods like pineapple can help you feel full without adding too many calories to your daily intake.

This makes it easier to stick to a diet where you’re eating less overall.

Satisfies sweet cravings

Pineapples are naturally sweet.

When you’re on a diet, you might start craving sugary foods.

Instead of reaching for candy or cookies, you can eat some pineapple.

It gives you that sweet taste you want but in a much healthier way.

Just remember not to eat too much, as even natural sugars can add up if you have too many.

High in fiber

Pineapples contain a good amount of fiber. Fiber is a part of plant foods that your body can’t digest.

When you eat fiber, it makes you feel full for longer. This can help you eat less throughout the day.

For example, if you have some pineapple with your breakfast, you might not feel as hungry when it’s time for a mid-morning snack.

This can help you control how much you eat overall, which is important for losing weight.

Water content

Pineapples have a high water content. If you take 100 grams of pineapple, 86 g of it is water weight.

Foods with lots of water can help you feel full without adding many calories.

This can be helpful when you’re trying to eat less but still want to feel satisfied after meals.

Downsides of Pineapple for Weight Loss

Potential for overconsumption

Pineapple is very sweet, which can make it easy to eat too much.

Our brains are wired to enjoy sweet things, a leftover from back in the day when finding high-energy foods was important for survival.

This can make it hard to stop eating pineapple once we start, especially if we’re feeling emotional or stressed.

Eating too much of any food, even a healthy one like pineapple, can lead to consuming more calories than we need.

Not beneficial in juice form

Pineapple juice is not as good for weight loss as whole pineapple.

When you make juice, you need a lot of pineapples, which means you’re getting a concentrated amount of sugar.

Juicing also removes the fiber, leaving mostly fructose (fruit sugar).

Your liver is the only organ in the body that can process fructose, and if it gets too much at once, it can turn the excess into fat.

This can actually lead to weight gain instead of loss.

Whole pineapple is better because the fiber helps slow down sugar absorption and makes you feel fuller.

Tips For Adding Pineapples to a Weight Loss Diet

Use it as a low-calorie snack

When you feel hungry between meals, eat some pineapple instead of chips or cookies. Pineapple has fewer calories and is much healthier.

To make it even better, eat it with some protein.

Protein helps you feel full longer. You could mix pineapple chunks with a small handful of almonds or walnuts.

Or, you could eat pineapple with some low-fat cottage cheese. Another idea is to wrap a slice of pineapple with a piece of turkey.

These combos give you a mix of sweet fruit and filling protein, which can help stop your hunger without eating too many calories.

Use it as a pre-workout snack

Eat a little pineapple about half an hour before you exercise.

Pineapple has natural sugars that can give you quick energy for your workout.

It also has fiber, which helps your body use the sugar slowly.

This means you get energy without feeling too full or getting a sugar crash later.

Just eat a small amount – about half a cup should be enough to help power your exercise.

Use it in smoothies

Pineapple can make your smoothies taste sweet without adding sugar.

Try blending pineapple with some spinach or kale.

The pineapple’s sweetness will help balance the taste of the vegetables.

You can also add some protein powder or Greek yogurt to make the smoothie more filling.

Or mix pineapple with other low-calorie fruits like strawberries or blueberries. These smoothies can be a healthy breakfast or a good drink after working out.

Moderate your intake

Even though pineapple is good for you, you shouldn’t eat too much.

Try to stick to about 1 to 2 cups per day.

This is enough to give you the good things from pineapple without eating too much sugar. Remember, even the natural sugar in fruit can add up if you eat a lot.

Eating the right amount helps you get the benefits without going overboard.

Use as a flavor enhancer

You can use small amounts of pineapple to make other foods taste better.

Try adding a few pieces to your salad for a sweet crunch.

Or put some in your stir-fry to give it a tropical flavor.

You can even grill pineapple rings and serve them with chicken or fish.

Using pineapple this way adds taste without many extra calories.

Alternatives to Pineapples for Weight Loss


Apples are a great alternative to pineapples for weight loss. They’re low in calories but high in fiber, especially if you eat the skin.

The fiber in apples can help you feel full for longer.

Apples are also easy to carry around as a snack and don’t need any preparation.

You can eat them raw, add them to salads, or bake them for a warm, sweet treat without adding sugar.

Also Read: Are Apples Good For Weight Loss?


Kiwi fruits are another good option.

They’re low in calories but packed with vitamin C and fiber. Kiwis have a unique sweet-tart flavor that can satisfy cravings.

They’re also good for digestion, which can help with overall health and weight management.

You can eat kiwis on their own, add them to fruit salads, or use them in smoothies.

Also Read: Are Kiwis Good For Weight Loss?


Oranges are well known for their vitamin C content, but they’re also great for weight loss.

They’re low in calories and high in fiber, which helps you feel full. The natural sweetness of oranges can help curb sugar cravings.

Plus, oranges take some time to peel and eat, which can slow down your eating and help you feel more satisfied with less food.

Also Read: Are Oranges Good For Weight Loss?


Watermelon is very low in calories because it’s mostly water.

This means you can eat a good amount without consuming too many calories.

The water content can also help you feel full.

Watermelon is sweet and refreshing, making it a great snack on hot days or after a workout. It’s also rich in vitamins A and C.

Also Read: Is Watermelon Good For Weight Loss?


Grapes are small and sweet, which makes them a good snack for satisfying a sweet tooth.

They’re relatively low in calories, especially when compared to dried fruits.

Freezing grapes can make them a refreshing treat that takes longer to eat, helping you feel more satisfied with a smaller portion.

Also Read: Are Grapes Good For Weight Loss?


Pineapples can be a helpful fruit for those trying to lose weight.

They’re low in calories and high in fiber, which means they can help you feel full without eating a lot of calories.

This can make it easier to stick to a diet and lose weight.

However, it’s important to eat them in moderation because they do have natural sugars.

Overall, as part of a balanced diet, pineapples can be a tasty and beneficial choice for weight loss.

Just remember to enjoy them as one part of a varied diet to get the best results.

This post may contain affiliate links which means I may receive a commission for purchases made through links at no extra cost to you. See my disclosure policy for more information.

Rahul is a professional nutritionist certified by the International Sports Sciences Association (ISSA) and a personal trainer certified through the American Council of Exercise (ACE). He has a special interest in the science of nutrition and how it can impact the body.

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