Pear
One of the highest-fibre fruits by weight, with most of it in the skin.
Nutrition per 100 g
Standardised to 100 g of pear for fair comparison. Typical serving: 1 medium pear with skin (178 g) — 101 kcal per 178 g serving.
| Nutrient | Per 100 g | Per serving (178 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 57 kcal | 101 kcal | 100 kcal |
| Protein | 0.3 g | 0.6 g | 0.6 g |
| Carbohydrate | 15.2 g | 27.1 g | 26.8 g |
| Fat | 0.1 g | 0.2 g | 0.2 g |
| Fibre | 3.1 g | 5.5 g | 5.4 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of pear, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (178 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin C | 5.5 mg | 9.8 mg | 6% |
| Minerals | |||
| Calcium | 10 mg | 17.8 mg | <1% |
| Iron | 0 mg | 0 mg | 0% |
| Magnesium | 6.5 mg | 11.6 mg | 2% |
| Phosphorus | 12.3 mg | 21.9 mg | <1% |
| Potassium | 123 mg | 219 mg | 3% |
| Sodium | 0.4 mg | 0.71 mg | <1% |
| Zinc | 0.11 mg | 0.2 mg | 1% |
| Copper | 0.081 mg | 0.14 mg | 9% |
| Manganese | 0.054 mg | 0.096 mg | 2% |
Source: USDA FoodData Central — Pear, Anjou, green, with skin, raw
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat pear?
- Over 5 g of fibre in one fruit, largely soluble.
- Sorbitol content makes pears mildly helpful for constipation.
- Ripens off the tree, so firm fruit stores well.
How to include it
- Slice into a salad with blue cheese and walnuts.
- Poach in spiced tea for a low-sugar dessert.
- Grate into porridge with cinnamon.
Things to consider
- High in sorbitol and fructose — a common IBS trigger.
- Peeling removes most of the fibre benefit.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
Related foods
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- kcal
- 52
- protein
- 0.3 g
- fibre
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Walnuts
The only common nut with a substantial dose of plant omega-3 (ALA).
- kcal
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Oats, dry
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