The New Complete Book of Food

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r Pineapple

Nutritional Profile

Energy value (calories per serving): Low

Protein: Low

Fat: Low

Saturated fat: Low

Cholesterol: None

Carbohydrates: High

Fiber: High

Sodium: Low (fresh or dried fruit)

High (dried fruit treated with sodium sulfur compounds)

Major vitamin contribution: Vitamin C

Major mineral contribution: Potassium

About the Nutrients in This Food

Pineapples are high in dietary fiber, primarily soluble pectins and gums.

Their most important nutrient is vitamin C.

One cup fresh pineapple chunks has 2.3 g dietary fiber and 79 mg

vitamin C (slightly more than the RDA for a woman, 88 percent of the

RDA for a man).

One-half cup canned unsweetened pineapple juice with added vita-

min C has 54.8 mg vitamin C (72 percent of the RDA for a woman, 60

percent of the RDA for a man).

The pineapple fruit and the stem of the pineapple plant contain

bromelain, a proteolytic (“protein-dissolving”) enzyme, similar to papain

(in unripe papayas) and ficin (in fresh figs). Bromelain is a natural meat

tenderizer that breaks down the protein molecules in meat when you add

the fruit to a stew or baste a roast with the juice.

Diets That May Restrict or Exclude This Food

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Buying This Food

Look for: Large pineapples. The leaves in the crown on top should be fresh

and green, the pineapple should feel heavy for its size (which means it’s