Pineapple: calories, benefits, nutritional table and vitamins | nutrition

Juicy and refreshing, O pineapple It is an extremely versatile fruit to be used on a daily basis. Rich in fiber and natural enzymes, such as bromelain, pineapple can be consumed fresh, in juices or desserts and paired with sweet or savory dishes.bringing a sweet and acidic flavor without adding many calories to the meal, as it only has 48kcal in a 100-gram portion.

— Eating pineapple after a meal can be a great choice, as it provides a feeling of satiety, making it a delicious and healthy option. You can consume it fresh as a light dessert after meals, add it to fruit salads for a refreshing snack and even use it as an ingredient in smoothies or natural juices. Pineapple can also be grilled and served as an accompaniment to main dishes, bringing a sweet and acidic touch that complements different dishes well — points out nutritionist Tatiane Schallitz.

She considers that, due to its acidity, pineapple may not be an interesting option for people with certain dietary restrictions.

— Pineapple may not be suitable for people with allergies or certain gastric conditions, such as gastritis, ulcers or reflux. However, the reaction may vary from person to person. It is important to individually evaluate the impact of pineapple in each case. If there is discomfort or increased burning in the stomach, it is advisable to avoid or moderate consumption.

• Energetic value: 48kcal
• Water: 87g
• Protein: 0.54g
• Total fat: 0.12g
• Carbohydrate: 12.63g
• Sugars: 9.26g
• Fibers: 1.4g
• Vitamin C: 34.6mg
• Potassium: 115mg
• Sodium: 1mg

• Contributes to satiety: as it is rich in fiber and water, it is an excellent choice for those looking to lose weight, as it promotes satiety;
• Improves digestion: due to the bromelain enzyme, it can help break down proteins and facilitate digestion, along with the fibers present in the fruit, which are also powerful allies to promote efficient and comfortable digestion. It is an excellent fruit for regulating the digestive system;
• Combats liquid retention: The diuretic properties of the fruit can help eliminate retained fluids. Therefore, adding pineapple to low-calorie diets can be an effective strategy to achieve this goal;
• Helps with hydration: Rich in water, which represents 87% of its composition, pineapple is a great ally for daily hydration.

• Fresh: Consuming fresh fruit is a simple and healthy way to enjoy its benefits. You can cut the pineapple into pieces or slices to eat as a snack or dessert;
• Juice: Preparing fresh pineapple juice at home is a refreshing option. You can add other fruits, such as orange or strawberry, to vary the flavor;
• Smoothies: Incorporating pineapple into smoothies is a delicious way to increase your fruit intake. Combine with other fruits, vegetables and liquids, such as coconut milk or yogurt, to obtain a nutritious smoothie;
• Salads: Pineapple chunks to fruit salads or green salads add freshness. Try combining with vegetables, fresh cheese and nuts for a substantial salad;
• Grilled: grilling pineapple enhances the flavor and creates a tasty dessert or side dish. Serve with a sprinkle of cinnamon or a dollop of Greek yogurt.

Pineapple coconut smoothie recipe; learn to do

• Frozen pineapple cubes;
• Ice;
• Skimmed milk;
• Coconut.

1. Cut the pineapple into cubes and place in the freezer;
2. When they are frozen, place them in a blender and add the milk and ice;
3. Beat until it reaches a creamy consistency;
4. Add the coconut and blend a little more in the blender;
5. After that, it’s ready. A super delicious and practical drink to make!

Tatiane Schallitz is a nutritionist at Instituto Nutrindo Idealis (@NutrindoIdeais). Graduated from the State University of Rio de Janeiro (UERJ), she has a postgraduate degree in Phytotherapy from the Centro Universitário de Tecnologia de Curitiba (Unifatec). She is an ISAK I anthropometrist and has experience in Sports Nutrition, Behavioral Nutrition and Vegetarianism.