Pears Health Benefits And Nutrition Facts


Pears health benefits and nutrition facts include supporting weight loss, improving digestion and heart health, it regulate the body’s fluid levels and reduce blood pressure. They also increase the cognitive ability, prevent cancer, and promote wound healing and tissue repair. Pears help to defend against birth defects, boost the immune system, and reduce inflammation. They increase the metabolism, improve circulation, protect against osteoporosis and aid in skin, eye, and hair care.

What Are Pears?

Sweet, delicious and rich flavored pears offer crunchiness of apples yet juicy as peach and nectarine. They are widely popular, particularly in the whole of the northern hemisphere and other places for their unique nutrient qualities.

Pears are consumed fresh, canned, as juice, and dried. The juice can also be used in jellies and jams, usually in combination with other fruits, including berries. Fermented pear juice is called perry or pear cider and is made in a way that is similar to how cider is made from apples.

The fruit is the upper end of the flower stalk and is typically narrow at the top (stem) and wider at the bottom. However, this is not the way to ultimately determine a “pear” variety. Some pears are shaped just like apples! The appearance of the flesh inside the skin is also similar to apples, although it is a slightly grittier in consistency, due to the presence of stone cells. This is one of the most obvious differences between the two fruits, apart from the taste.

Pears originated in China and are native to Europe, North Africa, and Asia, and there is an evidence of them being consumed since prehistoric times. Pears have been a part of many diets for thousands of years, and have been found in Celtic literature, Roman history, and Chinese lore. They can grow easily in places with temperate, cool climates that make them very versatile and easy to cultivate.

Pears Nutrition Facts. 

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Raw pear is 84% water, 15% carbohydrates and contains negligible protein and fat (table). A pear in a 100 g serving (small pear) supplies 15 grams of carbohydrate, negligible fat and protein, and 57 Calories, while providing a moderate source of dietary fiber and no other essential nutrients in significant amounts (table, USDA National Nutrient Database).

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See the table below for an in-depth analysis of the nutritions facts of Pears (Pyrus communis). Fresh, Nutritive value per 100 g.

Principle Nutrient Value Percentage of RDA
Energy 58 Kcal 3%
Carbohydrates 13.81 g 11%
Protein 0.38 g <1%
Total Fat 0.12 g 0.5%
Cholesterol 0 mg 0%
Dietary Fiber 3.10 g 8%
Folates 7 µg 2%
Niacin 0.157 mg 1%
Pantothenic acid 0.048 mg 1%
Pyridoxine 0.028 mg 2%
Riboflavin 0.025 mg 2%
Thiamin 0.012 mg 1%
Vitamin A 23 IU 1%
Vitamin C 4.2 mg 7%
Vitamin E 0.12 mg 1%
Vitamin K 4.5 µg 4%
Sodium 1 mg 0%
Potassium 119 mg 2.5%
Calcium 9 mg 1%
Copper 0.082 mg 9%
Iron 0.17 mg 2%
Magnesium 7 mg 2%
Manganese   2%
Phosphorus 11 mg 2%
Zinc 0.10 mg 1%
Carotene-ß 12 µg
Crypto-xanthin-ß 2 µg
Lutein-zeaxanthin 45 µg


Pears are a good source of Vitamin B2, C and E. It contains minerals like copper, iron, manganese, calcium, potassium, magnesium, sulfur and chlorine in small quantities. It is also a good source of pectin, a water-soluble fiber. Pear also contains all three groups of flavonoids – flavonols, flavan-3 and anthocyanin in huge amounts.

Pears Health Benefits.

Antioxidant Activity:

Like many other fruits, pears are a wealth of antioxidants that combat various diseases and conditions within the body. Antioxidants work to eliminate the free radicals that accumulate in the body following cellular metabolism. These free radicals mutate healthy cell DNA into cancerous cells and can cause a number of other devastating conditions. Therefore, antioxidant components of vitamin C, vitamin A, and flavonoid compounds like beta-carotene, lutein, and zeaxanthin, all of which are found in pears, can help rid the body of these dangerous compounds.

Good for Blood Sugar Levels:

The fiber in pears also makes them low on the glycemic index. Pears are also low in calories and carbs, both of which diabetics want to minimize in their diets. The minerals calcium, iron, magnesium and potassium, and the vitamins C, E, K, folate, beta-carotene, lutein, choline and retinol found in pears are all vitamins and minerals diabetics- and everyone else- needs in their diet.

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Boosts Immunity:

In addition to vitamins C and K, pears are packed full of B2, B3, and B6 and folate. All of these nutrients fortify the immune system to ward off illness and keep you feeling great.

Weight Loss:

One of the complaints that some people have about various fruits is the calorie content, mainly derived from natural sugars. However, pears are one of the lowest-calorie fruits; an average pear has just over 100 calories, which is 5% of daily calorie allowance of a healthy diet. However, the nutritional supplementation they give you is immense, and the fiber makes you feel full. Therefore, people trying to lose weight often turn to pears to get the most “bang for their buck”. It is a high-energy and high-nutrition food with low impact on weight gain and obesity.

Anti-Inflammatory Properties:

The phytonutrients in pears, such as beta-carotene, lutein, and zeaxanthin, are all shown to have anti-inflammatory properties. That helps with heart and digestive health, making pears an essential component in nutrition.

Improve Digestion:

While a single serving of pears provides 18% of the daily requirement for fiber intake, they can be a very strong agent for improving digestive health too. Most of the fiber in pears is a non-soluble polysaccharide (NSP), which means that it acts as a bulking agent in the intestines. This fiber accumulates the food and adds bulk so it is easier for the food to pass through the intestines.

Furthermore, it stimulates secretion of gastric and digestive juices. It also regulates bowel movements and reduces the chances of constipation, as well as diarrhea and loose stool. Also, the gritty nature of pear fiber helps it bind to cancer-causing agents and free radicals in the colon and protect the organ from their damaging effects.

Bone Health:

The high mineral content of pears includes magnesium, manganese, phosphorus, calcium, and copper. These aid in reducing bone mineral loss and debilitating conditions like osteoporosis and the general weakness of the body due to lack of support from the bones.


Folate is an essential mineral required for the well-being of the fetus and pregnant women. It prevents neural tube defects in infants. Thus, it is advisable for pregnant women to eat one pear daily during their pregnancy.

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 Mental Health:

A medium-sized pear provides about 15 percent of our daily recommended copper requirement. Copper is an essential mineral required for a healthy central nervous system. The copper ions affect the component that is responsible for making the neural synapses stronger or weaker. This change affects our ability to learn and remember. The antioxidant, quercetin, found in pears also protects us from Alzheimer’s disease.

Prevent Osteoporosis:

Elderly people are susceptible to osteoporosis, a disease that saps bone strengths and makes bones easier to break. Luckily, pears are brimming with boron a metalloid which our bodies need to retain calcium, so pears can help prevent this bone disease.

Speed up Healing:

Vitamin C is also an essential part of synthesizing new tissue in various organs and cellular structures of the body. This keeps the body’s metabolism running smoothly and ensures that all functions operate properly. Furthermore, wound healing is sped up with high levels of ascorbic acid, which pears do provide. 

It also helps to repair damaged blood vessels, which reduces the strain on the cardiovascular system and prevents certain heart diseases from developing.


The health benefits of pear extend into the area of cancer risk as well. Fiber in pear binds together with a special group of secondary bile acids. Excessive amounts of secondary bile acid can increase the risk of colorectal cancer. By binding together with the secondary bile acids, pears help to lower the risk of cancer. The hydroxycinnamic acid found in pears prevents lung and stomach cancer. Quercetin, an antioxidant found in the skin of pears, also prevents cancer.

Improve Eye Health:

Eating fruit everyday is good for your eyes, and the pears are one of the best fruits of all. The vitamins and nutrients in pears prevent cataracts and reduce the risk of age-related macular degeneration

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