How Many Calories in a Pear? A Complete Nutritional Guide

Pears are a sweet, juicy, and versatile fruit enjoyed worldwide. But beyond their delicious flavor, they pack a significant nutritional punch for a surprisingly low number of calories. Whether you're tracking your intake, aiming for weight loss, or simply curious, this guide provides a comprehensive answer to "how many calories are in a pear," backed by expert sources.

How Many Calories Are in a Pear? The Quick Answer

According to data from the U.S. Department of Agriculture (USDA) and sources like USA Pears, a medium-sized pear contains about 101 calories.

Here’s a quick breakdown of how calories can vary by the size of the pear:

Pear Size	Approximate Weight	Approximate Calories
Small	~148 grams	~85 calories
Medium	~178 grams	~101 calories
Large	~230 grams	~131 calories

This makes pears a satisfying, low-calorie snack that fits easily into a healthy diet.

Detailed Pear Nutritional Profile

A pear's value extends far beyond its calorie count. It's a nutrient-dense food, meaning it provides a wealth of vitamins, minerals, and fiber for the calories it contains.

Here is the nutritional breakdown for one medium raw pear (approximately 178g), according to the USDA FoodData Central:

Nutrient	Amount	% Daily Value (DV)
Calories	101	~5%
Total Fat	0.2 g	0%
Cholesterol	0 mg	0%
Sodium	2 mg	0%
Total Carbohydrate	27 g	10%
- Dietary Fiber	5.5 - 6 g	21%
- Total Sugars	17 g	-
Protein	0.6 g	1%
Vitamin C	7.6 mg	9%
Vitamin K	7.8 mcg	7%
Potassium	206 mg	4%
Copper	0.1 mg	11%

As noted by health experts at Medical News Today, pears are also free of fat and cholesterol, making them an excellent choice for heart health.

A variety of fresh pears, including green Anjou and red Bartlett, displayed on a wooden surface.

Does Form Matter? Fresh, Canned, Dried, & Juiced Pear Calories

The way a pear is processed significantly changes its nutritional profile, especially its calorie density.

Form of Pear	Approx. Calories (per 100g)	Key Considerations
Fresh Pears	57 kcal	The nutritional benchmark; high in fiber and water.
Canned Pears (in juice)	44 kcal	Lower calorie option, but some nutrients may be lost.
Canned Pears (in syrup)	78 kcal	Significantly higher in calories and added sugar.
Dried Pears	262 kcal	Very calorie-dense; sugar and nutrients are concentrated.
Pear Juice	60 kcal	Most of the beneficial dietary fiber has been removed.

For the most balanced nutrition, fresh pears are the superior choice. If opting for canned, choose those packed in their own juice instead of heavy syrup to avoid excess sugar and calories.

Beyond Calories: The Health Benefits of Eating Pears

Pears are more than just a low-calorie food; they are a powerhouse of health benefits.

1. Supports Weight Management

Pears are an ideal fruit for weight loss. Their high fiber and water content promote satiety, helping you feel full and satisfied, which can prevent overeating. As highlighted in a USA Pears article on weight management, this combination makes them a smart, filling snack.

2. Promotes Excellent Digestive Health

With nearly 6 grams of fiber in a single medium fruit, pears are a "fiber superstar," as noted by dietitians at TODAY.com. This fiber, including the soluble fiber pectin, nourishes gut bacteria, promotes regular bowel movements, and supports overall digestive wellness.

3. Good for Heart Health

The fiber in pears plays a key role in lowering cholesterol and blood pressure. Pears are also a good source of potassium, an essential mineral that helps regulate blood pressure. Their flavonoid content further contributes to cardiovascular protection.

4. Helps Manage Blood Sugar

Despite their natural sweetness, pears have a low glycemic index. This is because their high fiber content slows the absorption of sugar, preventing sharp spikes in blood glucose. Research featured by EatingWell shows that regular consumption of whole fruits like pears can help reduce the risk of type 2 diabetes.

5. Rich in Antioxidants

Pears are a good source of vitamin C and other antioxidant compounds like flavonoids. These substances help fight free radicals in the body, reducing oxidative stress and lowering the risk of chronic diseases. Varieties with red skin are particularly rich in anthocyanins, a powerful type of antioxidant.

A healthy and vibrant salad featuring sliced pears, leafy greens, walnuts, and cheese.

Pears in Specific Diets

Pears can be a great addition to many eating plans, but some considerations are necessary.

• Diabetic Diet: Pears are an excellent choice due to their low GI and high fiber content, which aids in blood sugar control.
• Weight Loss Diet: Their low-calorie, high-fiber, and high-water profile makes them perfect for promoting fullness and managing weight.
• Low-FODMAP Diet: Caution is advised. Pears are high in fructose and sorbitol, which can trigger symptoms for individuals with Irritable Bowel Syndrome (IBS). While prickly pears are low-FODMAP, most common pear varieties should be consumed in very small, tested portions.

Pears vs. Other Fruits: A Nutritional Duel

How do pears stack up against other popular fruits?

• Pear vs. Apple: Both are nutritionally similar, but pears are the clear winner for fiber (6g vs. 4g in an apple). Apples, however, tend to have slightly more Vitamin A. Both are excellent, healthy choices.
• Pear vs. Banana: These fruits serve different purposes. Pears offer more fiber, while bananas provide significantly more potassium and vitamin B6. Including both in your diet gives you a wider range of nutrients.

To Peel or Not to Peel?

For maximum nutritional benefit, eat the skin. A significant portion of a pear's fiber and antioxidants is concentrated in its peel. Research shows that peeling a pear can lead to a loss of over 25% of its beneficial phenolic compounds and vitamin C.