Pineapples make a great addition to smoothies, salads, salsa, curds, and juices. Beyond being a delicious summer fruit, pineapple offers benefits to someone trying to lose a few pounds. With the recent buzz around pineapples being helpful for weight loss, you can now find them in different diet-friendly meals and snacks. But, of course, as with any food, don’t go overboard.

While pineapple alone can’t melt your extra fat away, this low-calorie juicy fruit can help you replace high-calorie snacks in your diet. So enjoy a bowl of pineapple instead of your usual sweet treat. While this yellow tropical fruit is good for weight loss, creating a calorie deficit through diet and exercise should top your priority list. 

Here’s What You Should Know

Pineapple is super nutritious! It is a good source of vitamin C. This great anti-inflammatory factor can reduce the risk of acquiring heart disease and cancer. And pineapple also contains manganese, a trace mineral good for maintaining strong bones. So whether it’s Keto or other weight-loss diets in vogue, pineapples serve as a nutritious, naturally sweet food to enjoy in your diet.

if you’re still unsure as to why opt for pineapple during your weight loss journey? Here are a few reasons why delectable slices and chunks of pineapple make a weight loss-friendly alternative. 

Low in Calories

Pineapple is an excellent alternative to higher-calorie snacks. Also, this punchy fruit has around only 40 calories in a slice and about 80 calories in a cup. It has a high level of nutrients and minerals. The absolute absence of any saturated or trans fats makes pineapple a good food to fill you up without consuming too many calories. Plus, pineapple has low energy density, which means it has few calories compared to serving size.

Contains Bromelain

Pineapple contains bromelain, an enzyme that breaks down protein and helps absorb nutrients more efficiently. Also, this enzyme lends pineapple the benefit of having lipolytic and proteolytic effects. It helps break down protein into amino acids and helps the body gain energy from fat. It improves your digestion, which helps increase your metabolic rate, an essential component of weight loss.


Pineapple contains a solid amount of fibre, essential to weight loss. Adding more fibre to your diet can boost your weight loss more than other adjustments like macro counting. A study shows that dietary fibre intake promotes weight loss in overweight or obese adults following a calorie-restricted diet. Not only this, but the presence of both soluble and insoluble fibre makes pineapple very filling, keeping you from unnecessarily snacking throughout the day. 


Sometimes you feel hungry but having a glass of water fill you up. It is because your brain can mistake thirst for hunger, leading to overeating. Also, it is crucial to keep yourself hydrated and satiated. Pineapple is also 86% water, so it replenishes our bodies’ need for water. 

The HealthifyMe Note

Pineapple is perfect for weight loss. It comes with a meagre amount of calories in each serving and has other benefits that can help with your goal. Enjoy a bowl of pineapple as a snack between meals to up your fibre intake and stay hydrated. 

Ways to Eat Pineapple for Weight Loss 

From all of its benefits outlined above, it is now easier to understand why pineapple is an excellent fruit to add to your daily routine. Pineapple can be a boon if you’re on a weight loss journey. There are several ways to eat this juicy fruit. 

Raw Pineapple 

Although it may sound a bit tame and boring, the best way to enjoy this fruit is as it comes. You can slice, chop, dice, or however you like. It’s best not to go over a cup of pineapple and pair it with something like cheese or yoghurt to curb your hunger. Raw pineapple will help keep you satiated for longer and provide a sweetness that will satisfy your cravings for dessert. But stay away from pineapple packed in heavy syrup.


Salads are a perfect way to incorporate pineapple into your snacking time. The sweet, tangy, sour combination of pineapple and other ingredients makes for a delectable afternoon snack. Pineapple is also a fantastic addition to savoury foods such as salsa. 

Grilled Pineapple 

Grilling your pineapples is an excellent way to enjoy the sweet and savoury concoction. You can grill whole slices to go on your burgers or with kebabs. You can chop the grilled fruit and pair it with chicken. There are other ways to make it more flavorful. Add some brown sugar, cinnamon, lime and coconut before grilling for the perfect summer snack. 

Pineapple Water

Pineapple-infused water is perfect if you want to jazz up plain water. Although pineapple is hydrating, you must drink water to keep your body functioning. Adding the sweetness of pineapple and some lemon and mint to your water can make it more fun to drink! 


Smoothies are a great way to introduce foods into your diet, be it something you love or are trying to like. Not only does it become easier to eat, but it also makes it easier to incorporate ingredients you don’t like. However, it’s improbable that pineapple is one of them. 

The HealthifyMe Note

You can have a cup of pineapple in multiple ways. Pair pineapple with a cup of plain Greek yoghurt or toss it into salsa, salad, grain bowl, stir-fry, or dip. For a satiating weight-loss-friendly meal, blend pineapple with protein powder, greens, and nut butter to make a green protein smoothie.

Recipes to Try

Carrot Pineapple Salad

Serves: 1

Preparation time: 5 minutes


  • Shredded, peeled carrots: 1 cup
  • Chopped pineapple: ½ cup
  • A salad dressing you prefer: 1 tbsp
  • Lemon juice: 1 tbsp
  • Salt to taste
  • Pepper to taste


  • Pull out your favourite recipe or bottle for salad dressing. It can be anything you like! 
  • Add salt and pepper to taste, and then mix in the lemon juice. 
  • Toss together the carrots and pineapple with the dressing. 
  • Season and adjust, then serve. 

Pineapple and Spinach Smoothie

Serves: 1

Preparation time: 5 minutes


  • Fresh spinach: ¾ cup
  • Chopped pineapple, frozen: ¾ cup
  • Ripe banana, frozen and chopped: ½
  • Coconut flakes, unsweetened (not dried): 1 tbsp
  • Matcha powder: 1 tsp
  • Lemon juice: ½ tsp
  • Unsweetened almond milk: ¾ cup

Method of Preparation

  • Add all the ingredients to a blender and blend to your desired consistency. 
  • Add some ice cubes and serve. 

Pineapple Mint Smoothie

Serves: 1

Preparation time: 5 minutes


  • Chopped pineapple: 2 cups 
  • Chopped mint leaves: 1/3 cup 
  • Cold water: 1/2 cup
  • Ice cubes, as needed 

Method of Preparation

  • Blend all the ingredients in a blender until smooth. 
  • Add more pineapple if you like a thicker consistency and more water if you like a thinner consistency. 
  • Serve cold.  


Pineapple is an exceptional fruit that guarantees taste and health. It is packed to the brim with benefits and provides that extra factor of being perfect for weight loss. There are multiple ways in which pineapple achieves this. Therefore, add the fruit to your diet whichever way you like it. You can have it in its natural form, make it spicy, or mix it up by doing both!

Download Healthifyme APP