Pineapple: Benefits, Nutrition, How To Cut, Recipes

pineapples benefits nutrition recipes how to cut vitamins veggiepedia

Let’s explore the versatility of pineapples in vegan cooking together in this new article by Veggiepedia! This tropical fruit is a delicious addition to your plate, and it also brings a touch of exotic flavor and nutrition to your meals. Whether you’re using it fresh for a sweet and tangy salsa, or canned for a creamy smoothie, your possibilities are endless. And did you know that pineapples are also packed with essential vitamins and minerals, making them not just a tasty but also a healthy ingredient? Keep reading to get inspired!

Health Benefits Of Pineapple

Pineapple (Ananas comosus) is a very nutritious and delicious fruit providing a number of health benefits. Here are some of them:

  1. Immunity: Pineapples are rich in vitamins and antioxidants, including vitamin C, which may help boost the immune system and protect against disease.
  2. Digestion: Pineapples contain an enzyme called bromelain, which may help to break down proteins and aid in digestion.
  3. Inflammatory: Bromelain also has anti-inflammatory properties, which may help to reduce pain and swelling in conditions such as osteoarthritis and sinusitis.
  4. Sexual Function: Pineapples contain high levels of vitamin C, which is essential for the production of collagen and maintaining healthy blood flow. This may be beneficial for sexual function in both men and women. Many other fruits can also provide you with similar benefits, so it’s worth adopting a fruit-rich diet in general. That being said, for great overall health and sexual function, it’s equally important to maintain a healthy lifestyle, including regular exercise.

Nutritional Value

Pineapple is very healthy, as you can see above. Now, what’s its exact nutritional value of a 1 cup (165 grams) serving, according to USDA? Let’s take a look:

  • Calories: 83
  • Fats: 1.7 g
  • Protein: 1 g
  • Carbs: 21.6 g
  • Fiber: 2.3 g
  • Vitamin C: 88% of the Daily Value (DV)
  • Manganese: 109% of the DV
  • Vitamin B6: 11% of the DV
  • Copper: 20% of the DV
  • Thiamine: 11% of the DV
  • Folate: 7% of the DV
  • Potassium: 4% of the DV
  • Magnesium: 5% of the DV
  • Niacin: 5% of the DV
  • Pantothenic acid: 7% of the DV
  • Riboflavin: 4% of the DV
  • Iron: 3% of the DV

That’s a lot of items, isn’t it? Pineapple can truly provide you with a very rich variety of nutrients. Additionally, it also contains trace amounts of phosphorus, zinc, calcium, and vitamins A and K.

How To Cut Pineapple?

Cutting a pineapple can seem intimidating, but with the right tools and a little bit of know-how, it’s actually quite easy. It’s important to use a sharp knife for cutting pineapples to ensure a clean, easy cut. I’d recommend using a serrated knife for cutting through the tough skin and fibrous flesh. Here’s a step-by-step guide on how to get this thing done:

  1. Start by removing the top and bottom of the pineapple. Stand it upright and slice off the top and bottom, cutting about one inch into the fruit.
  2. Next, slice off the skin by cutting downward in a spiral motion, removing as much of the tough outer layer as possible. Cut away any “eyes” (small brown spots) as you go.
  3. Once the skin is removed, slice the pineapple in half lengthwise. Then slice each half into quarters or smaller pieces, depending on your desired size.
  4. Finally, remove the tough core from each piece by cutting it out in a V-shape.

And that’s it! You now have perfectly cut pineapple pieces that are ready to be enjoyed on their own, added to smoothies, or used in cooking. More about our recipe ideas below!

Top 10 Recipe Ideas

Pineapple is an incredibly delicious and healthy tropical fruit. It’s commonly eaten baked, grilled, or freshly cut. Here are a few interesting recipe ideas:

  1. Piña Colada (tropical cocktail): Blend 1 cup of diced pineapple, 1/2 cup of coconut cream, 1/4 cup of white rum, and 2 tablespoons of sugar with 1 cup of ice until smooth. Pour the mixture into a tall glass and garnish with a slice of pineapple or a cherry. Ready to serve!
  2. Salsa: Chop it and mix with diced red onion, cilantro, jalapeno, lime juice, and salt for a sweet and tangy salsa sauce.
  3. Smoothie: Blend pineapple, coconut milk, banana, and maple syrup for a refreshing and healthy smoothie.
  4. Grilled: Slice the tropical fruit into rounds, brush with melted vegan butter and grill until lightly charred for a sweet and smoky side dish.
  5. Pineapple Coconut Ice Cream: Mix frozen chunks with coconut cream and sugar in an ice cream maker for a creamy and tropical treat.
  6. Fried Rice: Stir-fry cooked rice with pineapple chunks, diced vegan salami, green onions, and a mixture of soy sauce and brown sugar.
  7. With Coconut Curry: Simmer pineapple, coconut milk, chickpeas, and spices for a sweet and savory vegan curry.
  8. Upside-Down Cake: Make a classic pineapple upside-down cake with a caramelized topping (only vegan milk and butter!) and a fluffy yellow cake.
  9. Coleslaw: Toss shredded cabbage, carrots, and pineapple with a sweet and tangy dressing for a tropical twist on classic coleslaw.
  10. Margarita cocktail: Blend pineapple, tequila, lime juice, and triple sec for a sweet and refreshing drink.

Pineapples have a sweet and slightly tangy flavor, and can be enjoyed fresh, grilled, baked, or blended into smoothies, cocktails, and other beverages. When cooking with them, it is important to choose ripe fruit and to handle it properly to avoid waste and ensure the best flavor. As a side nore, pineapple pairs well with other tropical ingredients like coconut, banana, and mango, as well as with spices like curry, chili, and ginger.


I hope you enjoyed my article about pineapples! Whether you’re making a sweet treat or a savory dish, they are a delicious and nutritious ingredient to include in your cooking. Feel free to continue reading Veggiepedia and check out our other vegan ingredients or recipes!


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