Who doesn’t like a slice of delicious pineapple? It’s loaded with Vitamin C and is a staple in many drinks and cakes. But is pineapple also high in potassium?
Are pineapples high in potassium?
Pineapples aren’t high in potassium because one cup of pineapple chunks (165 g) contains only around 3.5-4% of the daily recommended potassium intake. That means it’s a good fruit for people following a low-potassium diet but not so good for those looking to boost their potassium intake.
Make sure to check out: Can You Check Your Potassium Level At Home? and The Best Low Potassium Snacks (Eat This, Not That).
How much potassium is in pineapples?
Pineapples aren’t high-potassium fruit because 3.5 oz (100 g) of pineapple only has around 109 mg of potassium which is around 2.3% of the recommended daily intake of potassium for adults (4,700 mg).
If we look at a typical pineapple slice (84 grams), it has even less potassium, only 92 mg (1.9% DV). That’s three times less than a small banana would have.
Fruits that are highest in potassium are avocados, pomegranates, dates, bananas, honeydew melons, and others that you can find here.
Continue reading to find out how good pineapples are for you and how they stack against oranges and bananas.
Nutrition Facts: Pineapple, 3.5 oz (100 g)
- 50 Calories
- 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?
Are pineapples good for you?
Pineapples are unique in some regards and have many benefits to our health. Here are just some of them.
1. Pineapple promote tissue healing
I find this fact very interesting – pineapples are the only food that contains bromelain. Bromelain is a type of enzyme called a proteolytic enzyme that compels our body to make substances that combat pain and swelling.
Bromelain also retains chemicals that seem to hinder tumor cells and slow blood clotting, aka, reducing the risk of cancer and heart disease.
2. Pineapple is full of nutrients
Pineapples are high in vitamins C and Bs, as well as manganese, fiber, and several minerals that include copper, magnesium, and potassium. All of the above are extremely important for our bodies to function properly and some of them are even critical.
3. Pineapples have many disease-fighting antioxidants
Pineapples are loaded with antioxidants, molecules that fight against oxidative stress. This type of stress occurs when we have too many free radicals in our body that cause damage and weaken the immune system.
Which has more potassium pineapples or oranges?
Pineapples have a similar nutritional profile to oranges but they do have less potassium than oranges – 109 mg for pineapple vs 181 mg for oranges. Both fruits are high in vitamin C and B6, among other vitamins and minerals.
| 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 pineapples or bananas?
Pineapples have much less potassium in them than bananas. The same amount of pineapple has three times less potassium than a banana, 109 mg vs. 358 mg, respectively.
On the other hand, pineapples are richer in Vitamin C, while bananas have more Vitamin B6 which is important for regular brain development and for supporting the nervous and immune systems.
| 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 take in too much potassium from a pineapple?
Pineapples aren’t that high in potassium and are safe to consume for people on a low-potassium diet. As long as you don’t overeat on this delicious tropical fruit, you won’t take in too much potassium.
A normal slice of pineapple (84 g) will give low-potassium dieters 2.8-4.2% of recommended daily potassium intake for a low-potassium diet (2,000 – 3,000 mg).
Can you eat pineapples on a low potassium diet?
Pineapples are a low-potassium fruit that you can eat on a low-potassium diet. As long as you don’t eat a whole pineapple in a day, and stick to a reasonable amount, you shouldn’t take in too much potassium.
Frequently Asked Questions
Pineapple juice isn’t high in potassium and has only slightly more potassium than pineapple chunks. Both are excellent for low-potassium diet followers as they have many benefits without too much potassium.
Pineapples aren’t keto-friendly because of their high carbohydrate content and the fact that they contain virtually any fat. The opposite of what you’d expect from keto-friendly food.
The pineapple is indigenous to South America, where it has been grown for many centuries. Therefore it’s indeed a tropical fruit. In fact, 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 on this important mineral: Potassium 101: All You Need To Know About Potassium.
Source: USDA
Alicia is the senior content editor and writer here at Food FAQ. She has extensive experience with acid reflux, heartburn, GERD, and various supplements. When not eating food for “research”, she’s watching “Friends” for the 100th time.