Pineapple rings are a popular snack and dessert ingredient due to their sweet and tangy tropical flavor. But many people wonder just how many calories are in one pineapple ring. The number of calories in a pineapple ring can vary depending on the size and thickness of the ring, as well as where it was sourced from. Generally speaking, a single pineapple ring contains around 50-60 calories.
Calories in Pineapples
To determine how many calories are in a pineapple ring, it’s helpful to first look at the calorie count of pineapples as a whole. Here is some background information on the calorie content of pineapples:
- A 1 cup serving of fresh pineapple chunks contains 82 calories
- The same serving has 21 grams of carbohydrates, of which 16 grams are natural sugars
- Pineapples are naturally fat-free and contain just a trace amount of protein (1 gram per cup)
- There are also important vitamins and minerals in pineapples like vitamin C, manganese, and vitamin B6
So in a typical cup of fresh pineapple chunks, over 80% of the calories come from carbohydrates in the natural sugars. The calorie count is moderate and pineapples provide key nutrients as well.
Calories in a Single Pineapple Ring
Now that we know the calorie content of pineapples overall, we can estimate the calories in one pineapple ring:
- A medium size fresh pineapple weighs around 1,000 grams or 2.2 pounds
- This pineapple would yield around 12-14 rings if cut width-wise
- Considering there are 82 calories per cup (164 grams) of pineapple chunks, one pineapple ring would have around 50-60 calories
So for a moderately sized pineapple ring that is approximately 3.5 inches wide and 1/2 inch thick, you could expect there to be about 55 calories. Of course, the exact amount may be a bit more or less depending on the precise size of the ring.
Some key factors that affect the calories per ring include:
- Diameter – Wider rings from bigger pineapples will be higher in calories
- Thickness – Thicker slices will contain more calories than thin rings
- Fresh vs. canned – Fresh pineapple rings tend to have a bit more volume and calories compared to canned
But in general, even large pineapple rings will contain less than 100 calories as long as the thickness is under an inch.
Nutrition Facts for Pineapple Rings
To get an even more precise look at the nutrition information in pineapple rings, here are the nutrition facts for a typical serving:
Nutrition Facts for 1 Pineapple Ring (55g)
| Calories | 55 |
| Fat | 0 g |
| Sodium | 2 mg |
| Potassium | 117 mg |
| Carbohydrates | 14 g |
| – Sugar | 11 g |
| Fiber | 1 g |
| Protein | 1 g |
- Percent Daily Values are based on a 2000 calorie diet
As you can see, a single medium pineapple ring contains just 55 calories and 14 grams of carbohydrates, mostly from natural sugar. There is no fat, 2mg of sodium, and 117mg of potassium. Vitamin C is also present with 14% DV per ring.
So one pineapple ring makes for a light, refreshing snack or dessert. The calories are moderate, and you get nutrients like vitamin C and manganese that pineapples provide.
Ways to Enjoy Pineapple Rings
Here are some delicious ways to eat pineapple rings:
On Their Own
Pineapple rings can be enjoyed on their own as a sweet, juicy snack or dessert. The tangy tropical flavor is a refreshing treat. For extra flavor, you can sprinkle the rings with a pinch of cinnamon or lime juice.
On Skewers
Thread pineapple rings onto skewers for a pretty party dish. Alternate them with strawberries, grapes, or melon balls. These fruit skewers make an easy appetizer or dessert when you need to serve a crowd.
With Yogurt
Combine low-fat vanilla yogurt with fresh pineapple rings for a quick parfait treat. The creaminess pairs nicely with the tropical fruit. Top with granola or coconut flakes for added crunch.
Grilled
Grilling brings out the sweetness of pineapple rings beautifully. Brush them first with a bit of oil or melted butter. Serve grilled pineapple rings over ice cream, on skewers with shrimp, or alongside grilled meats.
In Salads
The juicy sweetness of pineapple rings lends itself well to fruit and green salads. Add them to a spinach salad with mandarin oranges and slivered almonds for a flavorful combo. They also pair well with chicken or shrimp salads.
On Pizza
Who can resist the classic flavor of pineapple on pizza? The rings add a delightful tropical twist to a slice. Pair them with Canadian bacon or prosciutto for a salty-sweet topping.
In Desserts
Pineapple rings can be used in both no-bake desserts and baked goods. Top cheesecake or trifles with rings for tropical flair. Or bake rings into upside down cakes and muffins. Get creative with the sweet flavor.
Selection, Storage, and Prep
To enjoy fresh, flavorful pineapple rings, follow these tips when selecting, storing, and prepping:
Selection
- Choose pineapples that feel heavy for their size with green leaves
- Avoid pineapples with soft spots or dry, brown leaves
- Sniff the base, it should smell pineapple sweet
Storage
- Whole, uncut pineapples can be kept at room temp for 2-3 days
- For longer storage, refrigerate whole pineapples for 5-7 days
- Cut pineapple should be stored in an airtight container in the fridge for 2-3 days
Prep
- Cut off the crown and bottom
- Slice off the prickly skin
- Cut horizontally to desired thickness
- Use a round cutter to make perfect rings
- Cut out the tough core section of each ring
Following these simple tips will help you enjoy fresh, delicious pineapple rings any time.
Health Benefits
In addition to their bright, refreshing flavor, pineapple rings provide some great health benefits:
- Vitamin C – One ring contains 14% DV of immune-boosting vitamin C
- Manganese – Aids bone health and metabolism
- Fiber – Promotes good digestion and heart health
- Anti-inflammatory – Contains bromelain which reduces inflammation
- Antioxidants – Helps neutralize free radicals to protect cells
So enjoy pineapple rings guilt-free knowing that they provide key vitamins, minerals, fiber, and protective antioxidants. Just be mindful of portion sizes since they are moderately high in natural sugars.
Common Questions
Here are answers to some frequently asked questions about the calories in pineapple rings:
Are pineapple rings low carb?
Pineapple rings contain 14 grams of carbohydrate per ring, so they are not considered low-carb. But the carbs are from natural fruit sugars. For lower carb options, eat smaller rings or pair with protein.
Are canned rings lower in calories?
Canned pineapple rings are slightly lower in calories at around 50 per ring since they lose some volume in processing. But nutritionally, fresh pineapple rings are a better choice.
Can diabetics eat pineapple rings?
In moderation, pineapple rings can be part of a healthy diet for diabetics. Smaller portions with protein can help manage blood sugar response. Avoid rings packed in heavy syrup.
Do pineapple rings have as much vitamin C as oranges?
No, oranges contain more vitamin C per serving than pineapple rings. But pineapple rings still provide an excellent source with 14% DV of vitamin C per ring.
Are pineapple rings acidic?
Although pineapple contains some citric and malic acids, pineapple rings are not considered highly acidic foods. Their pH is closer to neutral and they tend to digest well.
Conclusion
A single pineapple ring contains around 50-60 calories and provides vitamin C, manganese, and other nutrients. The exact calories will depend on the size of the slices. Moderately sized rings can be enjoyed as part of a balanced diet and provide hydrating, tropical flavor. Look for rings that are approximately 3.5 inches wide and 1/2 inch thick to keep calories in a healthy range. Pineapple rings make the perfect fresh, portable snack or fun addition to salads, skewers, pizzas and more. With some simple prep tips, you can enjoy their sweetness and nutrition benefits. Just be mindful of portion sizes since they do contain natural sugar.
