Nutrition for Pears

Calories, Protein, Vitamins and More


image of pears source

Pears Nutrition Summary

One pear (148 grams or 0.3 lb) contains 84 calories and 0.5 grams of protein. Pears consists of 84% water, 15% carbohydrates, and less than 1% of protein or fat.

Pears are an excellent source of a few nutrients, including dietary fiber. It also contains significant amounts of potassium and copper.

In one pear:

  • Calories: 84
  • Protein: 0.5 g
  • Sugar: 14.4 g
  • Dietary fiber: 4.6 g
  • Fat: 0.2 g
  • Sodium: 1.5 mg
There is no significant amounts of saturated fat or cholesterol in pears.

See the Pears Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Pears, raw.

Calories in Pears

Pears have 84 calories per pear or 57 calories for every 100 grams. Most of its calories are from carbohydrates.

96 percent of calories in pears are from carbohydrates, 2% of calories are from protein and 2% of calories are from fat.

Calories from Carbs

The majority, or 96% of the calories in pears are from carbohydrates. The carbs in pears are mostly in the form of dietary fiber and sugar (24% and 76%). An excellent high-fiber food, a single pear contains 18% of recommended daily values or 4.6 grams of dietary fiber.

  • Dietary fiber: 4.6 g
  • Sugar: 14.4 g
There is no significant amounts of starch in pears.

Calories from Fat

A small portion, or 2% the calories in pears are from fat. Pears are very low in total fat, with 0.2 grams per pear. It also is cholestrol free. Most of the fat in pears are healthier unsaturated fats:

  • Total fat: 0.2 g
  • Monounsaturated fat: 0.1 g
  • Polyunsaturated fat: 0.1 g
There is no significant amounts of cholestrol or saturated fat in pears.

Omega-6 in Pears

A source of omega-6 fatty acids, every pear of pears contain a total of 0.1 grams of omega-6. In addition, a large portion of the omega-6 in pears come from linolenic acid - the only essential omega-6 fatty acid. [2]

  • linoleic acid: 0.14 g

Calories Similar to Pears

Some other fruits or fruit juices with similar calories to pears by weight:

Protein in Pears

A single pear contains 0.5 grams of protein. Pears are relatively low in protein, and is not a source of complete protein, containing little or small amounts of the majority of the nine essential amino acids.

  • Protein: 0.53 g
  • Leucine: 0.03 g
  • Lysine: 0.03 g
  • Valine: 0.03 g
There is no significant amounts of tryptophan, threonine, isoleucine, methionine, phenylalanine or histidine in pears.

Protein Similar to Pears

Some other fruits or fruit juices with similar amounts of protein to pears by weight:

Vitamins and Minerals in Pears

Pears are a source of potassium and copper. It also contains significant amounts of Vitamin C and Vitamin K.

Vitamins in pears (1 small):
  • Vitamin a: 1.5 ug
  • Niacin: 0.2 mg
  • Vitamin c: 6.4 mg
  • Vitamin e: 0.2 mg
  • Folate: 10.4 ug
  • Vitamin k: 6.5 ug
Minerals in pears (1 small):
  • Calcium: 13.3 mg
  • Potassium: 171.7 mg
  • Iron: 0.3 mg
  • Magnesium: 10.4 mg
  • Zinc: 0.1 mg
  • Selenium: 0.1 ug
  • Phosphorus: 17.8 mg
  • Copper: 0.1 mg
  • Manganese: 0.1 mg
  • Choline: 7.5 mg
There is no significant amounts of thiamin, riboflavin, pantothenic acid, vitamin b6 or vitamin b12 in pears.

Flavonoids and Carotenoids in Pears [3]

Pears contain a number of healthy phytonutrients and antioxidants, specifically carotenoids beta-carotene and lutein + zeaxanthin and flavonoids isorhamnetin and quercetin. In one pear of pears:

  • beta-carotene: 21 ug
  • lutein + zeaxanthin: 65 ug
  • isorhamnetin: 0.44 mg
  • Quercetin: 1.24 mg

Pears Nutrition Chart

Pears:

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folate (Vitamin B9)
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histidine
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lysine
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methionine
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phenylalanine
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threonine
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valine
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choline
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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Pears in Cooking

Pears are in the top 10% of most popular ingredients for recipes. Pears can be consumed raw and is often cored, peeled, sliced or chopped before cooking or serving. Most recipes call for one or two pears.

Friends and Relatives of Pears

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