Source: USDA FoodData Central · Raw · Data verified by CaloriesCalc
* % Daily Value based on a 2,000 kcal diet.
| Nutrient | Amount | % Daily Value | Bar |
|---|---|---|---|
| Vitamin C | 4.3 mg | 5% | |
| Copper | 0.08 mg | 9% | |
| Potassium | 116 mg | 2% | |
| Vitamin K | 4.4 µg | 4% | |
| Folate (B9) | 7 µg | 2% | |
| Magnesium | 7 mg | 2% | |
| Vitamin B6 | 0.03 mg | 2% | |
| Calcium | 9 mg | 1% | |
| Phosphorus | 12 mg | 1% | |
| Niacin (B3) | 0.16 mg | 1% |
| Weight | Calories | Carbs | Protein | Fat |
|---|
| Serving | Weight | Calories | Carbs | Net Carbs | Fat |
|---|---|---|---|---|---|
| 1 small pear | 90g | 51 kcal | 13.7g | 10.9g | 0.1g |
| ⭐ 1 medium pear | 178g | 101 kcal | 27.1g | 21.6g | 0.2g |
| 1 large pear | 230g | 131 kcal | 35.0g | 27.9g | 0.3g |
| 1 cup sliced | 140g | 80 kcal | 21.3g | 17.0g | 0.2g |
| 1 oz | 28g | 16 kcal | 4.3g | 3.4g | 0.0g |
Pears are 84% water. Their carbs come primarily from fructose — pears have the highest fructose-to-glucose ratio of any common fruit, which gives them a lower GI (~38) than their sugar content might suggest. Net carbs are 12.1g per 100g.
Pears are unique among common fruits in having an exceptionally high ratio of fructose to glucose. Unlike glucose, fructose does not trigger an insulin response directly — it is metabolised primarily in the liver. This is why pears have one of the lowest glycemic indices of any fruit (~38), despite containing 9.75g of sugar per 100g. This makes pears an excellent fruit choice for people managing blood sugar.
Pears contain 3.1g of fiber per 100g, and a significant proportion — particularly pectin (soluble fiber) and lignin (insoluble fiber) — is concentrated in the skin. Eating a pear with its skin provides roughly 50% more fiber than a peeled pear. A medium pear with skin provides 22% of the daily fiber requirement.
A 2021 randomised controlled trial found that adults who ate two pears daily for 12 weeks had significant reductions in blood pressure (3.5 mmHg systolic) and LDL cholesterol compared to controls. These effects were attributed to pear fiber (which binds bile acids and reduces cholesterol recirculation) and pear polyphenols including quercetin, catechin, and epicatechin.
Pears are a good dietary source of boron — a trace mineral that plays important roles in bone health, hormone metabolism, and cognitive function. Boron reduces calcium and magnesium excretion through urine, effectively increasing the body's retention of these bone-building minerals. Adequate boron intake is associated with stronger bones and may reduce the risk of osteoarthritis.
Nutrition values sourced from USDA FoodData Central. Not medical advice.