Pineapple: GI, GL, Carbs & Blood Sugar Impact
Glycemic index of pineapple (66), glycemic load, carbs per cup, and how pineapple affects blood sugar for people with diabetes.
Does Pineapple Raise Blood Sugar?
Pineapple has a higher published GI (around 66) and a sweet, sugar-dense flesh — a cup of chunks carries about 22 g of carbohydrate. It is enjoyable occasionally rather than as an everyday fruit.
How to Eat It
Keep the portion to about a cup, pair with protein if you can, and choose fresh over canned in syrup.
Nutrition Facts (Pineapple)
| Nutrient | Per 100 g | Per serving |
|---|---|---|
| Calories | 50 kcal | 82 kcal |
| Carbohydrate | 13.1 g | 21.6 g |
| Fiber | 1.4 g | 2.3 g |
| Sugars | 9.9 g | 16.3 g |
| Protein | 0.5 g | 0.8 g |
| Fat | 0.1 g | 0.2 g |
Source: USDA FoodData Central (generic food item, per 100 g edible portion). Values may differ from brand-specific products.
Glycemic Index
Published GI: 66 (typical value).
Reported range: 59-66.
Evidence level: Moderate.
Note: Higher-GI tropical fruit.
Sources: International Tables of Glycemic Index and Glycemic Load Values (2008/2021); University of Sydney GI Database (glycemicindex.com). GI values are reported relative to a glucose reference.
Learn more: What is GI? · What is GL? · GI vs GL
Estimated Glycemic Load
GL ≈ 12.7 per 1 cup chunks (165 g).
Calculation: GI (66) × available carbohydrate per serving (19.3 g = 13.1 g − 1.4 g fiber) ÷ 100. Calculated by DMSafeHaven; formula per standard published GL methodology.
- Portion size
- Ripeness
- Canned vs. fresh
GI values can vary with variety, ripeness, preparation and testing conditions. The value above is a typical published figure, not a universal prediction for every individual or every serving.