150 %
Manganese contributes to normal energy-yielding metabolism, to the maintenance of normal bones and to the protection of cells from oxidative stress.
How many calories are in dried pineapple?
90.9kcal
in a 30 g portion
303 kcal per 100 g.
Source: UK CoFID 2021, record 14-396. Checked 5 October 2026.
0.21 gFat
0.99 gProtein
2.4 gFibre
150 %Daily manganese
What’s in a 30 g portion
More than half of a portion is carbohydrate, 22.7 g of it sugars.
- 0.21 gFat
- 0.99 gProtein
- 22.7 gCarbohydrate
- 2.4 gFibre
- 2.8 gWater
- 0.9 gMinerals and the rest
Above average for fruit
Pineapple is 303 kcal per 100 g. The 143 fruit in this database average 68.8.
Pineapple303
Fruit average68.8
High in fibre
8 g of fibre per 100 g; the UK “high fibre” line is 6 g.
Fibre, per portion2.4 g
Protein, per portion0.99 g
Vitamins and minerals in pineapple
Three of the 14 reach the “high in” level, led by manganese.
Only a trace
- Vitamin C
- Riboflavin
- Folate
- Selenium
- Iodine
- Sodium
None recorded
- Vitamin D
- Vitamin B12
Show all 14 with amounts
Manganese3 mg, 150 %
Copper0.18 mg, 18 %
Potassium242 mg, 12 %
Magnesium21.6 mg, 5.8 %
Niacin (vitamin B3)0.81 mg, 5.1 %
Chloride38.1 mg, 4.8 %
Calcium28.8 mg, 3.6 %
Iron0.32 mg, 2.3 %
Zinc0.22 mg, 2.2 %
Phosphorus12.3 mg, 1.8 %
Vitamin E0.12 mg, 1 %
Vitamin A0.006 mg, 0.8 %
Vitamin Dnone recorded
Vitamin B12none recorded
Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”. A trace is shown as “trace” and never counts.
What pineapple doesn’t give you. And where to find it.
No recorded vitamin D, vitamin C or selenium.
Vitamin D
0mgin pineapple
Find it inBloater, grilled500 % per 100 g
Vitamin C
Tracein pineapple
Find it inCherries, West Indian2150 % per 100 g
Selenium
Tracein pineapple
Find it inKidney, pig, fried491 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
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Questions about pineapple
What the numbers say to the questions people actually search.
How many calories are in a portion of pineapple?
A typical portion (30 g, a portion of dried fruit) gives 91 kcal. Per 100 g the figure is 303 kcal.
Is pineapple high in manganese?
Yes. Pineapple, dried has 10 mg manganese per 100 g, 500 % of the NRV, above the 30 % threshold for a “high in” claim.
Does cooking change the fat in pineapple?
Yes. Per 100 g, fat goes from 0.1 g raw to 0.7 g dried. Part of that is the vitamin or mineral itself changing, part is the change in water content.
Which vitamins and minerals does pineapple have most of?
By share of the daily reference intake: manganese (10 mg, 500 %), copper (0.6 mg, 60 %) and potassium (807 mg, 40 %) per 100 g.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 14-396, Pineapple, dried, published by Public Health England under the Open Government Licence v3.0. Main data references: PHE, Nutrient analysis of fresh and processed fruit and vegetables with respect to fibre, 2017. Values are per 100 g of the edible part; a portion is 30 g, a portion of dried fruit, the usual UK portion for fruit. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 143 fruit kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample, and where no illustration of the exact food exists the nearest one is shown (here: Pineapple). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.
More fruit
From the same group, with calories per 100 g, and the foods with the most manganese.
More fruit
- Peel, mixed287 kcal
- Raisins, dried256 kcal
- Apples, cooking, raw, peeled37 kcal
- Cashew fruit33 kcal
- Figs, whole green fruit, raw43 kcal
- Kumquats, whole fruit, raw43 kcal
- All 143 fruit
Most manganese
- Blackberries, stewed without sugar1.2 mg
- Loganberries, raw0.9 mg
- Mulberries, whole fruit, raw0.9 mg
- Soup, lentil29 mg
- Saffron28.4 mg
- Ginger, ground28 mg
- Manganese guide