Pineapple and Diabetes: Carbs, Glycemic Index and Portions

By the Diabetes Blogs editorial teamLast reviewed October 22, 2026

A cup of pineapple chunks has about 22 g of carbohydrate (19 g net). Glycemic index: low to high (39 to 82). Yes, in measured portions. Pineapple is a sweet fruit, so a cup is a carbohydrate serving.

The published glycemic index for pineapple runs from low to high depending on the study, which is why you may hear it called a “fast” fruit. A cup is a typical serving, and it is easy to count.

Fresh or canned in juice or water are different from fruit in heavy syrup, and canned pineapple in syrup adds a lot of sugar on top.

Carbs in pineapple by portion

Nutrients for Pineapple by portion
Portion	Grams	Carbs (g)	Fiber (g)	Net carbs (g)	Protein (g)
cup, chunks	165	22	2.3	19	0.8
slice	166	22	2.3	19	0.8
slice, thin	56	7.3	0.8	6.6	0.3
100 g (for comparing foods)	100	13	1.4	12	0.5

Source: USDA FoodData Central, FDC ID 169124 (Pineapple). Net carbs here means carbohydrate minus fiber. “Net carbs” is not an FDA-defined term, so total carbs are shown too. Values are estimates for a typical item; brands, ripeness and size vary.

Glycemic index and glycemic load

Glycemic index39 to 82Low to high

Glycemic load, a cup of pineapple chunks8 to 16Low to medium GL

GI ranks how fast a food raises blood glucose compared with pure glucose (100). Low is 55 or less, medium 56 to 69, high 70 or more. The tables list several pineapple studies with very different values. Glycemic load multiplies the index by the available carbohydrate in a portion (carbs minus fiber), so it reflects how much you actually eat: low is 10 or less, medium 11 to 19, high 20 or more.

Which published values we used (3)

Entry	Food as listed	GI
Suppl. Table 1, #1164	Pineapple, raw (Ananas comosa)	82
Suppl. Table 2, #3013	Pineapple (Ananas comosus), raw	39
Suppl. Table 2, #3015	Pineapple (Ananas comosus), raw	65

Atkinson FS et al. International tables of glycemic index and glycemic load values 2021. Am J Clin Nutr 2021;114(5):1625-1632. Glucose reference (glucose = 100); values from studies that used white bread were converted by the authors. Where studies differ we show the range, not an average.

Glycemic index is only one piece of the picture. The same food can give a different response depending on ripeness, cooking, what you eat it with and your own body, so your meter or CGM is the best guide.

How pineapple fit the plate method

Pineapple count toward the carbohydrate quarter of the plate in the plate method, along with grains, starchy vegetables, fruit and milk. The CDC describes the plate method as half non-starchy vegetables, a quarter protein and a quarter carbohydrate foods. See the diabetic meal plan guide for how it works, or drop pineapple onto a meal in the meal planner to watch the plate fill.

Portion ideas and pairings

A half to one cup of chunks.
Choose fruit packed in water or its own juice.
Grill a slice as a dessert instead of ice cream.

Pairs well with: cottage cheese, plain yogurt, grilled chicken in a stir-fry.

Related foods

Banana

1 medium: 27 g carbs

Apple

cup, quartered or chopped: 17 g carbs

Strawberries

cup, halves: 12 g carbs

Watermelon

cup, balls: 12 g carbs

See all foods and the low glycemic foods list

Frequently asked questions

Is canned pineapple OK?

Pick “in juice” or “in water” and drain it. Pineapple in heavy syrup adds a lot of sugar.

How many carbs are in a cup of pineapple chunks?

About 22 g of carbohydrate, of which about 2.3 g is fiber, so roughly 19 g net carbs. Values are from USDA FoodData Central for 165 g and are estimates; brands and sizes vary.

Information only, not medical advice. Your care team may set different targets for you, and only a lab test ordered by a clinician can diagnose diabetes or prediabetes. See our medical disclaimer.

Sources

Last reviewed: October 22, 2026 by the Diabetes Blogs editorial team. Information only, not medical advice.