How many calories are in pineapple?
Pineapple has 83 calories per 1 cup chunks (165 g) — that's 50 calories per 100 g, roughly 4% of a 2,000-calorie day. Most of those calories come from carbohydrate.
USDA FoodData Central · raw · FDC 169124
Calories by portion
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 cup chunks (165 g) | 83 | 0.8 g | 21.6 g | 0.2 g |
| 100 g | 50 | 0.5 g | 13.1 g | 0.1 g |
| 1 oz (28 g) | 14 | 0.1 g | 3.7 g | 0 g |
Where the calories come from
Protein 4% Carbs 95% Fat 2%
Calories computed from USDA per-100 g data (FDC 169124, SR Legacy). raw. The macro split uses general Atwater factors (protein and carbs ≈ 4 cal/g, fat ≈ 9 cal/g) and is approximate.
A cup of pineapple chunks carries about 83 calories — that comes straight from USDA’s 50 calories per 100 g for a 165 g cup. That makes pineapple one of the lighter tropical fruits: a whole cup is only about 4% of a 2,000-calorie day, less than a banana or a cup of grapes and roughly the calories of a small apple. For something that tastes this bright and sweet, it’s a low-cost snack — the calories stay modest because fresh pineapple is mostly water and sugar with nothing dense behind it.
Where the calories in pineapple come from
Pineapple is a carbohydrate food, and the calorie breakdown is about as one-sided as fruit gets. Of those ~83 calories, about 95% come from carbohydrate — almost all of it natural sugar — with only ~4% from its ~0.8 g of protein per cup and a negligible ~2% from a trace of fat. A cup holds roughly 22 g of carbs, of which around 16 g is sugar. That’s why pineapple lands as a refreshing snack or dessert rather than a meal: the body turns that sugar into quick fuel, which tastes great and does nothing for protein or lasting fullness.
A low-density tropical fruit
On calorie density, pineapple sits near the bottom of the tropical-fruit shelf — well below mango and banana, at about 14 calories an ounce — because it’s watery and free of fat and starch. That makes fresh pineapple a smart, sweet, low-calorie snack you can eat a real bowl of. The practical angle is the form: a measured cup of fresh chunks is a tidy ~83-calorie treat, while canned pineapple packed in syrup or dried pineapple stacks the sugar and calories fast. Serve the chunks over cottage cheese or Greek yogurt and you turn a pure-carb snack into one that finally carries some protein and staying power.
For the flip side of the macro picture, see protein in pineapple — and remember pineapple’s calories are honest, low-density energy, easy to fit into almost any day.
Frequently Asked Questions
How many calories are in a cup of pineapple?
About 83 calories in one cup of chunks (165 g), based on USDA's 50 calories per 100 g (FDC 169124). That's a light, refreshing serving — roughly the calories of a small apple — and one of the lower-calorie tropical fruits you can put on a plate.
How many calories are in pineapple per 100 g or per ounce?
50 calories per 100 g, which is about 14 calories per ounce (28 g). That's a genuinely low calorie density — fresh pineapple is mostly water and sugar with no fat or starch, so it stays light even though it tastes bright and sweet.
Where do the calories in pineapple come from?
Almost entirely carbohydrate. Using standard Atwater factors, roughly 95% of pineapple's calories come from carbs (mostly natural sugar), about 4% from its ~0.5 g of protein per 100 g, and only ~2% from its trace of fat. Pineapple is essentially a low-density package of sweet carbohydrate.
Is pineapple good for weight loss?
It can fit nicely. At ~83 calories a cup, fresh pineapple is one of the more filling-for-the-calories tropical fruits, with vitamin C, manganese, and a little fiber. The catch is the form: canned pineapple in syrup and dried pineapple carry far more sugar and calories per bite. Stick to fresh chunks and a measured cup is an easy, low-calorie way to satisfy a sweet tooth.
How many calories are in two cups of pineapple?
About 165 calories for two cups of chunks (330 g), with close to 33 g of natural sugar. Even doubled, fresh pineapple stays a relatively light snack — but it's still real calories from sugar, so count a big bowl rather than treating it as free.
When was this data last verified?
2026-06-04, against USDA FoodData Central FDC 169124 (Pineapple, raw, all varieties; SR Legacy). We re-verify reference pages periodically and update when the underlying USDA entry changes.
Whole-food values are USDA reference data, not a Labelgrade (that score is for branded packaged products). See our methodology and the TDEE calculator to turn this into a daily target.