Pineapple
One of the higher-GI fruits with modest fiber, so its sugar hits fairly fast — enjoy in sensible portions rather than as juice.
FatTonic Facts
Pineapple · per serving 1 cup chunks (165g)
Good · supports fat-burning
| Factor | Amount | Points |
|---|---|---|
| Start | 100.0 | |
| Glycemic load | 12 | −26.4 |
| Sugar (g) | 16 | −12.8 |
| Processing | whole | 0.0 |
| Fiber (g) | 2 | +3.2 |
| Protein (g) | 1 | +0.7 |
| Glycemic index | 59 | |
| Carbs (g) | 22 | |
| Fat (g) | 0 |
Score model v1
Nutrients: USDA FoodData Central, record 169124 (Pineapple, raw, all varieties), public domain, checked 2 Oct 2026.
Glycemic index: per-food source not yet recorded.
Per 100 g (USDA record; serving 165 g): carbs 13.1, sugar 9.9, fiber 1.4, protein 0.5, fat 0.1 g.
What this means for fat-burning
Why this score: glycemic load 12 set it, −26.4 points. Source: USDA FoodData Central, FDC 169124.
Its high sugar content is the main reason to keep portions in check.
See how your whole day scores — free Metabolic Score →This food and 199 more, scored on your phone.
Among the 200 rated foods
Pineapple scores 65, rated Good. It scores higher than 40% of the 200 rated foods.
Rated foods per band: Avoid 0–19: 11; Poor 20–39: 23; Moderate 40–59: 34; Good 60–79: 45; Excellent 80–100: 87.
Frequently asked questions
Does pineapple spike insulin?
Glycemic load 12 for 1 cup chunks (165g); FatTonic Score 65/100 — it supports fat-burning.
Is pineapple good for fat loss?
Good (65/100): pineapple supports fat-burning.