How much protein is in pineapple?
Pineapple has 0.8 g of protein per 1 cup chunks (165 g) — that's 0.5 g per 100 g, or about 0.1 g per ounce. One 1 cup chunks is roughly 2% of the 50 g Daily Value for protein.
USDA FoodData Central · raw · FDC 169124
Protein & macros by portion
| Portion | Protein | Calories | Fat | Carbs |
|---|---|---|---|---|
| 1 cup chunks (165 g) | 0.8 g | 83 | 0.2 g | 21.6 g |
| 100 g | 0.5 g | 50 | 0.1 g | 13.1 g |
| 1 oz (28 g) | 0.1 g | 14 | 0 g | 3.7 g |
Values computed from USDA per-100 g data (FDC 169124, SR Legacy). raw.
People search “protein in pineapple” surprisingly often, and the honest answer is that there’s almost none. One cup of pineapple chunks (165 g) carries about 0.9 g of protein — that’s 0.5 g per 100 g — for roughly 83 calories. To put that in perspective, a single egg has about seven times the protein of a whole cup of pineapple. If you came here hoping pineapple was a sneaky protein source, it isn’t, and no realistic portion will make it one: two cups is still only about 1.7 g of protein, but already ~165 calories and close to 33 g of sugar.
Why pineapple isn’t a protein food
Pineapple is a carbohydrate food, plain and simple. A cup of chunks is about 22 g of carbohydrate, of which roughly 16 g is sugar, against that lonely ~0.9 g of protein and virtually no fat. That macro split is exactly why pineapple lands as a bright, sweet snack or dessert rather than a meal anchor — the body turns those sugars into quick fuel, which tastes great and does nothing for a protein target. The protein is so low that its amino-acid quality is beside the point; you’d never eat pineapple for its protein in the first place.
What pineapple is genuinely good for
Pineapple earns its place on two strengths, and neither is protein. The first is vitamin C: a single cup covers most of a day’s needs, alongside a strong dose of manganese for bone and metabolic health. The second is bromelain, an enzyme found almost uniquely in pineapple that actually digests protein — it’s why fresh pineapple tenderizes meat and won’t set in gelatin, and it’s studied for easing digestion and inflammation. Add a little fiber and potassium and you have a genuinely nutrient-dense tropical fruit. It’s a smart thing to eat; it’s just not a protein one.
So treat pineapple as the vitamin-C-rich carbohydrate it is, not the protein. The simplest fix is to pair it with a real protein source: spoon the chunks over cottage cheese or Greek yogurt for a snack that finally carries 15-plus grams, or serve it alongside grilled chicken breast or edamame where its bromelain even helps with the meat. If you’re tracking a daily protein goal, our guide on how much protein per day shows how to set the number — then let pineapple bring the flavor while protein-dense foods do the muscle-building work. Other fruits people ask the same question about: mango and watermelon.
Frequently Asked Questions
How much protein is in pineapple?
About 0.9 g of protein in a 1 cup serving of chunks (165 g), which is 0.5 g per 100 g (USDA FDC 169124). That cup is roughly 83 calories, and nearly all of it comes from carbohydrate, not protein.
Is pineapple a good source of protein?
No. At about 0.9 g per cup, pineapple is one of the lowest-protein foods you can put on a plate — a single egg has roughly seven times as much. Pineapple is a vitamin-C-and-carbohydrate tropical fruit, not a protein source. If you want protein, pineapple is something you serve it with, not the protein itself.
How much protein is in two cups of pineapple?
Two cups of chunks come to about 1.7 g of protein and roughly 165 calories, with close to 33 g of sugar. Even doubling the portion barely registers as protein, which is the honest point — you cannot reach a protein goal on pineapple without a large load of sugar and calories first.
Is pineapple protein complete?
The question barely applies at this scale — there is so little protein in pineapple (~0.9 g per cup) that its amino acid profile is nutritionally irrelevant. Like most fruit, what little protein it has is incomplete, but you would never rely on pineapple for amino acids in the first place.
What is pineapple actually good for nutritionally?
Vitamin C above all — a single cup covers most of a day's needs — plus manganese and bromelain, an enzyme unique to pineapple that helps break down protein and is studied for digestion and inflammation. You also get a little fiber and potassium. It is a genuinely refreshing, nutrient-dense tropical fruit; it is just not where your protein comes from.
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 and are not assigned a Labelgrade — that score is for branded packaged products, where ingredients and added sugar/sodium actually vary. See our methodology and how much protein you need per day.