Pear
Nutrition Information
| Nutrient / Component | Per 100 g | Per 1 Medium Pear (178 g) |
|---|---|---|
| Energy (Calories) | 57 kcal | 101.5 kcal |
| Water | 84.0 g | 149.5 g |
| Protein | 0.36 g | 0.64 g |
| Total Fat | 0.14 g | 0.25 g |
| Total Carbohydrates | 15.23 g | 27.11 g |
| Dietary Fiber | 3.1 g | 5.52 g |
| Total Sugars | 9.75 g | 17.36 g |
| — Fructose | 6.23 g | 11.09 g |
| — Glucose | 2.76 g | 4.91 g |
| — Sucrose | 0.76 g | 1.35 g |
| Potassium | 116 mg | 206.5 mg |
| Calcium | 9 mg | 16.0 mg |
| Magnesium | 7 mg | 12.5 mg |
| Phosphorus | 12 mg | 21.4 mg |
| Sodium | 1 mg | 1.8 mg |
| Iron | 0.18 mg | 0.32 mg |
| Copper | 0.082 mg | 0.146 mg |
| Vitamin C | 4.3 mg | 7.65 mg |
| Vitamin K | 4.4 µg | 7.83 µg |
| Folate (B9) | 7.0 µg | 12.5 µg |
| Choline | 5.1 mg | 9.08 mg |
Description
Pears (Pyrus communis) are crisp, bell-shaped pomaceous fruits renowned for their delicate floral sweetness, juicy texture, and remarkable dietary fiber content. When evaluating pear nutritional value per 100g, raw fresh pear delivers roughly 57 calories, 15.2 grams of total carbohydrates, and over 84% water content, functioning as a hydrating, highly satiating whole food. For a standard dietary serving—regularly measured as one medium pear (approx. 178 grams edible weight)—the caloric intake equals roughly 101 calories and 27.1 grams of total carbohydrates, making it a staple food for digestive health and clean eating plans.
Exceptional Fiber Density, Prebiotics & Natural Sugars
Pears stand out as one of the highest-fiber fruits per serving in the human diet. A single medium pear supplies an impressive 5.5 grams of dietary fiber alongside 17.4 grams of natural fruit sugars—predominantly composed of fructose, with balanced amounts of glucose and minimal sucrose. Much of the pear's fiber consists of soluble pectin and insoluble cellulose concentrated heavily in the skin and gritty stone cells (sclereids). Pectin acts as an active prebiotic that nourishes bifidobacteria and lactobacilli in the colon, while insoluble fiber increases stool bulk and accelerates intestinal motility. With a very low glycemic index (GI ~38) and a modest glycemic load (~4 to 5), fresh pears slow carbohydrate breakdown, preventing sharp blood sugar spikes.
Essential Micronutrients: Copper, Potassium & Vitamin C
Pears provide a broad spectrum of bioavailable minerals and vitamins necessary for vascular and immune function:
Copper: Providing roughly 0.14 mg per medium pear (about 16% of the daily value), pears serve as an excellent whole-food source of this essential trace mineral. Copper acts as a vital cofactor for cytochrome c oxidase in cellular ATP energy generation, collagen synthesis, and proper iron metabolism.
Potassium & Electrolyte Homeostasis: Delivering 116 mg per 100g (and over 206 mg in a medium pear), potassium counterbalances dietary sodium intake, supports muscular contraction, and aids normal arterial blood pressure regulation.
Vitamin C & Vitamin K: Supplying 7.5 mg of Vitamin C and 7.8 µg of Vitamin K per fruit, pears assist in antioxidant protection against oxidative stress, immune system maintenance, and proper blood clotting cascades.
Flavonoids, Gut Regularity & Metabolic Health
Pears naturally contain significant levels of sorbitol, a non-digestible sugar alcohol that exerts a mild osmotic effect in the large intestine to support natural bowel regularity. Furthermore, pear skin contains dense concentrations of polyphenol antioxidants—including chlorogenic acid, epicatechin, and cyanidin (in red-skinned varieties). These phytochemicals combat systemic inflammation, protect blood vessels from oxidative damage, and are clinically associated with improved long-term metabolic markers and lower type 2 diabetes risk.
