Pera

Fruit

Item Rating: 83/100

1 serving (100 grams) contains 57 calories, 0.4 grams of protein, 0.1 grams of fat, and 15.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		135.7
% Daily Value*
Total Fat		0.2 g	0%
	Saturated Fat	0 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		2.4 mg	0%
Total Carbohydrates		35.7 g	12%
	Dietary Fiber	7.1 g	25%
	Sugars	23.8 g
protein		1.0 g	2%
Vitamin D		0 mcg	0%
Calcium		21.4 mg	1%
Iron		0.5 mg	2%
Potassium		276.2 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: 1 cal (1.2%)

Protein: 4 cal (2.7%)

Carbs: 142 cal (96.1%)

About Pera

Pears (Pera) are a sweet, juicy fruit that originated in Asia and Europe and are widely used in various cuisines worldwide. They belong to the Rosaceae family and are enjoyed both fresh and in cooked preparations such as desserts, salads, and beverages. Nutritionally, pears are low in calories, with approximately 57 calories per 100 grams, and are a good source of dietary fiber (3g per 100g), vitamin C, and small amounts of calcium and iron. Pears are also over 80% water, making them hydrating and refreshing while providing a natural sweetness without high fat content.

Health Benefits

• Rich in dietary fiber (3g per 100g), pears can support digestive health and promote regular bowel movements.
• Pears contain vitamin C (4.3mg per 100g), an antioxidant that boosts immunity and supports skin health.
• Low in calories and fat, pears can be a suitable snack for weight management when eaten in moderation.
• The hydration content of pears (over 80% water) helps maintain proper hydration levels in the body.
• The presence of small amounts of calcium (9mg per 100g) and iron (0.2mg per 100g) contributes to bone health and oxygen transport in the blood.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, gluten-free, dairy-free, low-fat

Not suitable for: Low-fodmap

Selection and Storage

Store pears at room temperature until ripe, then refrigerate to maintain freshness for up to a week. Handle gently to avoid bruising, and wash thoroughly before consumption.

Common Questions About Pera Nutrition

Is pera high in protein?

Pera is not high in protein, containing only 0.4 grams per 100 grams. It is primarily known for its carbohydrate content, fiber, and natural sugars, making it more suitable as a source of energy rather than protein.

Can I eat pera on a keto diet?

Pera is not ideal for a keto diet due to its relatively high carbohydrate content of 15 grams per 100 grams, including 10 grams of natural sugars. It may disrupt ketosis, so it's better reserved for diets that are less restrictive on carbs.

What are the health benefits of pera?

Pera is a great source of dietary fiber, providing 3 grams per 100 grams, which supports healthy digestion and helps maintain stable blood sugar levels. It is also rich in vitamin C and antioxidants, contributing to immune health and reducing oxidative stress.

How many servings of pera is recommended per day?

A medium-sized pera (about 178 grams) is typically a single serving and contains approximately 101 calories and 6 grams of fiber. One serving per day can be part of a balanced diet, but portion size may vary depending on your caloric needs and dietary restrictions.

How does pera compare to apples in terms of nutrition?

Pera and apples are similar in calories and fiber content, but pera tends to have slightly more natural sugars (10 grams vs. 9 grams per 100 grams) and less protein (0.4 grams vs. 0.5 grams per 100 grams). Both are nutritious and offer similar health benefits, but the choice often depends on personal taste preferences.

Data Sources & Scientific References