Who doesn't like pineapple? It's delicious on its own, as a drink, and in cakes. It's loaded with Vitamin C, but what about other nutrients?
Table of Contents
- Are Pineapples High or Low in Potassium?
- How Much Potassium Is in Pineapple?
- Nutrition Facts: Pineapple, 3.5 oz (100 g)
- Is Pineapple Good for You?
- Which Has More Potassium, Pineapple or Oranges?
- Which Has More Potassium, Pineapple or Bananas?
- Can You Get Too Much Potassium from Pineapple?
- Can You Eat Pineapples on a Low-potassium Diet?
- Frequently Asked Questions
- Conclusion
Are Pineapples High or Low in Potassium?
Pineapples are low in potassium, with one cup of chunks (165 g) containing just 3.5-4% of the recommended daily intake. So, it's an excellent fruit for those on a low-potassium diet but is only a little help if you want to boost your intake.
Can You Check Your Potassium Level at Home?
How Much Potassium Is in Pineapple?
Pineapple isn't high in potassium, with 3.5 oz (100 g) containing around 109 mg of potassium, around 2.3% of the recommended daily intake for adults (4,700 mg).
A small banana contains three times more potassium than a typical pineapple slice (84 grams). Other high-potassium fruits include avocados, pomegranates, dates, bananas, and honeydew melons.
Nutrition Facts: Pineapple, 3.5 oz (100 g)
- Calories: 50
- Total Fat: 0.1 g 0%
- Saturated fat 0 g 0%
- Cholesterol: 0 mg 0%
- Sodium: 1 mg 0%
- Potassium: 109 mg 3%
- Total Carbohydrate: 13 g 4%
- Dietary fiber: 1.4 g 5%
- Sugar 10 g
- Protein: 0.5 g 1%
- Vitamin C: 79%
- Calcium: 1%
- Iron: 1%
- Vitamin D: 0%
- Vitamin B6: 5%
- Vitamin B12: 0%
- Magnesium: 3%
RELATED: Is Honey High in Potassium?
Is Pineapple Good for You?
Pineapple is unique in some regards and has many health benefits.
Below, I've listed a few.
1. Pineapple aids tissue healing.
I find this very interesting: Pineapple is the only food that contains bromelain, a proteolytic enzyme that supports our body in making substances that combat pain and swelling.
Bromelain also contains chemicals that seem to hinder tumor cells and slow blood clotting, reducing the risk of cancer and heart disease.
2. Pineapple is nutritious.
Pineapple is high in vitamin C and the B-group vitamins, manganese, fiber, copper, and magnesium.
3. Pineapple contains antioxidants.
Pineapple is loaded with antioxidants, which flush out free radicals, reducing oxidative stress and strengthening the immune system.
Which Has More Potassium, Pineapple or Oranges?
Nutritionally, pineapple is similar to oranges but contains less potassium.
| 100 g | Pineapple | Orange |
| Calories | 50 | 47 |
| Carbohydrates | 13 g | 12 g |
| Protein | 0.5 g | 0.9 g |
| Fat | 0.1 g | 0.1 g |
| Fiber | 1.4 g | 2.4 g |
| Potassium | 109 mg | 181 mg |
| Vitamin C (%DV) | 79% | 88% |
| Vitamin B6 (%DV) | 5% | 5% |
| Calcium (%DV) | 1% | 4% |
| Iron (%DV) | 1% | 0% |
| Magnesium (%DV) | 3% | 2% |
| Vitamin D (%DV) | 0% | 0% |
Which Has More Potassium, Pineapple or Bananas?
Bananas contain three times the amount of potassium than pineapple and more vitamin B6; however, pineapple is higher in vitamin C.
| 100 g | Pineapple | Banana |
| Calories | 50 | 89 |
| Carbohydrates | 13 g | 23 g |
| Protein | 0.5 g | 1.1 g |
| Fat | 0.1 g | 0.3 g |
| Fiber | 1.4 g | 2.6 g |
| Potassium | 109 mg | 358 mg |
| Vitamin C (%DV) | 79% | 14% |
| Vitamin B6 (%DV) | 5% | 20% |
| Calcium (%DV) | 1% | 0% |
| Iron (%DV) | 1% | 1% |
| Magnesium (%DV) | 3% | 6% |
| Vitamin D (%DV) | 0% | 0% |
Can You Get Too Much Potassium from Pineapple?
It would be almost impossible to get too much potassium purely by eating pineapple, and it's safe for those on a low-potassium diet.
Can You Eat Pineapples on a Low-potassium Diet?
Yes, as long as you don't eat a whole pineapple and watch other potassium sources in your diet. A slice of pineapple (84 g) will give low-potassium dieters 2.8-4.2% of the recommended daily intake (2,000 - 3,000).
Frequently Asked Questions
Pineapple juice has only slightly more potassium than pineapple chunks. Both are excellent for those on a low-potassium diet.
Pineapple isn't keto-friendly, as it's high in carbohydrates and contains almost no fat.
Pineapple is indigenous to the tropical regions of South America, where it has been grown for many centuries. It's one of the most economically significant tropical plants.
Conclusion
Pineapples are a nutritious tropical fruit that is high in vitamin C and fiber while staying low in calories. They also have a reasonable amount of potassium in them that won't boost your potassium content and is therefore perfect for low-potassium dieters.
Don't know which foods are high in potassium? Read our article, 15 Best Food Sources of Potassium. We also have a guide to this important mineral: Potassium 101: All You Need To Know About Potassium.
Source: USDA