Calories in Half a Pineapple: Nutrition Facts, Health Benefits and Weight Loss

Understanding Pineapple Nutrition & Calories

Pineapples are a delicious and nutritious fruit filled with vitamins, minerals and fiber. Their sweet taste comes with relatively low calorie density - but many still wonder, just how many calories are in a pineapple?

Calories in a Pineapple

There are a variety of factors that influence total calories and nutritional value. These include:

• Size - A small pineapple contains around 600 grams edible fruit, medium is 900 grams, large is 1,200 grams.
• Stage of Ripeness - Unripe green pineapples have slightly more fiber and vitamin C, ripe mature pineapples contain more sugar.
• Parts Eaten - The softer inner fruit has less fiber than the firmer outer flesh and core.

On average, a serving of raw pineapple chunks (about 3.5 ounces or 100 grams) has around 50 calories.

Calories in Half a Pineapple

Looking at a medium sized pineapple, cut in half lengthwise with both ends trimmed contains about:

• Weight: 450 grams (1 pound)
• Calories: 225

The edible fruit portion without skin or core would be slightly less, at around 400 grams or 800 grams total for the entire pineapple. This means each pineapple half has approximately:

• 200 grams edible fruit
• 100 calories

Benefits of Pineapple in Your Diet

Beyond being low calorie, sweet and tasty - pineapples offer many additional benefits:

Rich in Nutrients

Pineapples contain a variety of important vitamins and minerals:

• Vitamin C - High levels support immune function and neutralize free radicals.
• Manganese - Essential mineral involved in development, metabolism, antioxidant defenses.
• Vitamin B1, B6, Copper, Potassium, Folate - Help regulate heart rate, blood pressure, fluid balance.
• Fiber - Key for proper digestion and gut health.

Eating adequate pineapple as part of a varied diet provides all these nutrients to fuel your body.

Contains Antioxidants

Pineapple is especially high in antioxidants, which prevent cellular damage from unstable molecules called free radicals. One antioxidant in particular - vitamin C - occurs in high levels. Manganese and flavonoids in pineapple also have antioxidant properties.

Anti-Inflammatory

Chronic inflammation contributes to numerous diseases. Compounds found in pineapple may fight inflammation for improved health:

• Bromelain - Enzyme with anti-inflammatory abilities, especially sinusitis, arthritis, injuries.
• Vitamin C - Boosts immune function and combats widespread inflammation.

Aids Digestion

The bromelain enzyme in pineapples helps break down protein foods to improve digestion. Pineapple fiber also relieves constipation to keep your digestive system regular.

Weight Loss Benefits

At only 50 calories per serving, pineapples are a great low calorie addition to any weight loss plan. Their fiber and water content also helps increase satiety and curb cravings. Other benefits pineapples offer for losing weight include:

• Low energy density food - Few calories relative to their size to help feel full on less.
• Low glycemic index - Won't cause sharp blood sugar rises that trigger hunger.
• High water content - Helps meet hydration needs to prevent mistaking thirst for hunger.

Enjoying tasty pineapple allows you to cut calories without feeling deprived. Just monitor portion sizes, as pineapple still contains natural sugar.

Recommended Serving Size for Weight Loss

When aiming to lose weight, a healthy serving size of fresh pineapple chunks is about:

• 1 cup, or 150 grams
• 80 calories
• 14 grams sugar
• 3 grams fiber
• Over 100% DV vitamin C

This single serving would be equal to eating about 1/4 a medium pineapple half.

Using Pineapple in Meals & Recipes

There are endless ways to enjoy pineapples sweet tangy flavor. Try adding it to both savory dishes and desserts. Some tasty ways to eat more pineapple include:

Breakfast

• Fruit salad with yogurt
• Smoothies or juice
• Pineapple coconut chia pudding
• Topping for oatmeal or pancakes

Lunches & Snacks

• Mix into chicken or tuna salad
• Pineapple cottage cheese
• Salsa with chips
• Infused water or pineapple ice cubes

Main Dishes

• Pizza or flatbreads
• Stir fry with pineapple chunks
• Fajitas or tacos
• Grilled kabobs
• Glazed ham with pineapple

Sweet Treats

• Pineapple upside down cake
• Grilled pineapple with honey
• Tropical fruit kebabs
• Pineapple coconut popsicles

Get creative with fresh, frozen or canned pineapple to hit your fruit goals!

Risks & Side Effects

Pineapple is safe for most people when consumed in normal food amounts. But there are some considerations:

Allergic Reactions

Pineapples contain bromelain, which may cause mouth or skin reactions in those with allergies. Signs of allergic reaction include:

• Itching, tingling, swelling of lips, tongue, throat
• Hives, red patches on skin
• Runny nose, asthma symptoms of chest tightness, wheezing
• Stomach pain, vomiting, diarrhea

Discontinue eating pineapple if any allergy symptoms develop and seek medical care if severe.

Medication Interactions

The bromelain in pineapple may interact with some medications. Consult your doctor if taking:

• Anticoagulants - Affects blood clotting
• Antibiotics - Affects absorption
• Sedatives - Increased drowsiness

Other Side Effects

Some other potential issues from overconsumption of pineapple juice or eating large amounts of pineapple flesh include:

• Canker sores
• Mouth irritation
• Diarrhea
• Hyperacidity

Moderate your intake if experiencing any negative symptoms.

The Takeaway on Pineapple & Calories

Pineapples are low in calories and offer immense nutritional benefits. The antioxidants, enzymes and micronutrients they contain can support better health.

A few slices in your meals, snacks or drinks provides essential vitamins and minerals. Those watching their weight will appreciate pineapples fiber and low energy density too.

So enjoy some refreshing, tropical pineapple knowing its delivering nutrition and flavor in a low calorie package! Just be mindful of allergies, medication interactions and limit juice intake.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.