Pears

Fruit

Item Rating: 84/100

1 serving (178 grams) contains 101 calories, 0.6 grams of protein, 0.2 grams of fat, and 27.0 grams of carbohydrates.

Nutrition Information

1 cup (237.3g)

Calories		134.7
% Daily Value*
Total Fat		0.3 g	0%
	Saturated Fat	0 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		2.7 mg	0%
Total Carbohydrates		36.0 g	13%
	Dietary Fiber	8 g	28%
	Sugars	22.7 g
protein		0.8 g	1%
Vitamin D		0 mcg	0%
Calcium		21.3 mg	1%
Iron		0.4 mg	2%
Potassium		274.7 mg	5%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 2 cal (1.8%)

Protein: 3 cal (2.1%)

Carbs: 144 cal (96.1%)

About Pears

Pears are sweet, bell-shaped fruits that originated in Europe and Asia. They have been cultivated for thousands of years and are now grown globally, particularly in temperate climates. Pears are often consumed raw as snacks, included in salads, or baked into desserts. Nutritionally, pears are low in calories (approximately 57 calories per medium pear) and provide a good source of fiber (3.4 grams per medium fruit), making them beneficial for digestion. They also contain vitamins such as vitamin C (3.9 mg) and small amounts of potassium and calcium. Pears are naturally low in protein, fat, and sodium, contributing to a heart-healthy dietary profile.

Health Benefits

• Pears are rich in dietary fiber (3.4 g per fruit), which supports digestive health by promoting regular bowel movements.
• They provide vitamin C (3.9 mg per fruit), an antioxidant essential for immune system support and skin health.
• Pears contain potassium, which helps regulate blood pressure by balancing the effects of sodium in the body.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, gluten-free, kosher, halal

Not suitable for: Low-fiber diets, individuals with specific oral allergy syndrome triggered by pears

Selection and Storage

Store pears at room temperature until ripe, then refrigerate to prolong freshness. Handle them gently to avoid bruising, and wash thoroughly before consumption.

Common Questions About Pears Nutrition

Are pears high in protein?

Pears are not high in protein, containing only about 0.34 grams of protein per medium pear (approximately 100 grams). They are primarily composed of carbohydrates and are better known for their fiber and natural sugar content rather than protein.

Can I eat pears on a keto diet?

Pears are not typically suitable for a strict keto diet due to their higher carbohydrate content of around 15.17 grams per 100 grams. Since the keto diet emphasizes very low carb intake (typically under 20-50 grams per day), pears may not fit unless consumed in extremely small amounts.

What are the health benefits of eating pears?

Pears are a rich source of dietary fiber (3.37 grams per 100 grams), which supports digestive health and may help reduce cholesterol levels. They are low in calories (57 per 100 grams) and provide essential vitamins like vitamin C and potassium, promoting immune function and heart health. However, their natural sugar content (9.55 grams per 100 grams) may be a concern for individuals monitoring sugar intake.

What is the recommended portion size for pears?

A medium-sized pear, roughly 100-150 grams, is typically considered a single serving. For balanced nutrition, including pears in a meal or snack with protein and healthy fats can help stabilize blood sugar levels. Individuals with specific dietary goals should adjust portion sizes accordingly.

How do pears compare to apples in terms of nutrition?

Both pears and apples are low-calorie fruits, but pears provide slightly more calories (57 vs. 52 per 100 grams), fiber (3.37 vs. 2.4 grams), and sugar (9.55 vs. 10 grams). Pears tend to have a softer texture and slightly sweeter taste, making them ideal for desserts or raw snacking, while apples are firmer and often preferred for cooking or juicing.

Data Sources & Scientific References