Dec. 02, 2024
Pears are a sweet, tasty fruit that's full of fiber, low in calories, and loaded with antioxidants, including vitamin C. They are native to Europe and West Asia and have been used in anti-inflammatory, diuretic, and anti-hyperglycemic remedies in China for more than 2,000 years. And pears' benefits for health, such as protection from stroke and some cancers, are backed by research.
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Pear Nutrition Facts
One medium-sized pear (178g) provides 101 calories, 0.6g of protein, 27g of carbohydrates, and 0.3g of fat. Pears are an excellent source of fiber, vitamin K, and potassium. The following nutrition information is provided by the USDA.
Carbs
Pears are a great source of insoluble fiber, containing almost 6 grams (22% of the recommended daily amount) in one medium-size fruit. Fiber is the indigestible part of carbohydrates that helps promote bowel regularity and can reduce "bad" cholesterol.
Pears are high in fructose and other sugars. However, they have a low glycemic index of 38 and a glycemic load of 4.
Fat
Pears contain negligible amounts of both saturated and unsaturated fats.
Protein
Pears contain very little protein and are not a complete source of all essential amino acids. However, they do contain trace amounts of the amino acids leucine, lysine, and glutamic acid.
Vitamins and Minerals
Pears are a good source of vitamin C, with one pear containing approximately 13% of the daily value. One pear also has about 6% of the daily recommended amount of copper and 6% of the daily recommended amount of potassium. The skin of a pear is where a large portion of its fiber resides, as well as a high concentration of nutrients, so it's best to eat this fruit with the skin on.
Copper is important for the formation of connective tissue in the body as well as healthy brain and nervous system function. Potassium supports muscle function and nervous system communication.
Pears are a high-fiber source of carbohydrates that provide a low-calorie burst of vitamin C as well as minerals like copper and potassium. Pears are virtually fat-free.
Pear Benefits for Health
Like many fruits and vegetables, pears offer health benefits because of their fiber and antioxidants. These compounds mean pears can help support the immune system, reduce inflammation, and reduce the risk of stroke and chronic diseases, including diabetes, high blood pressure, and heart disease.
Helps Repair Cells
One medium-sized pear contains about 8 milligrams of vitamin C. This vitamin is important for cell growth and repair, as well as preventing oxidative damage. Vitamin C has been shown to support immune function, aid in the healing of cuts and bruises, and even protect against infectious diseases.
In addition, pear skin contains flavonoids, phenolics, and triterpenes that have antioxidant and anti-inflammatory properties.
May Lower the Risk of Diabetes
Some research has indicated that the particular combination of phytonutrients in apples and pears may help improve insulin sensitivity and reduce the risk for type 2 diabetes.&#;&#;
Reduces Risk of Stroke
Research shows an association between the consumption of fruits and vegetables and reduced risk of stroke. One study followed a group of nearly 75,000 Swedish people for 10 years and found that, in particular, people who ate more apples and pears and people who ate more green, leafy vegetables were less likely to be diagnosed with stroke.
Similarly, a analysis of 20 studies concluded that consuming fruits and vegetables was protective against stroke, especially citrus fruits, apples and pears, and leafy vegetables.
Lowers Risk of Chronic Disease
In addition to helping you feel full (which can help with healthy weight management), eating whole foods that are high in fiber, like pears, can improve digestive health and reduce the odds of developing coronary heart disease, stroke, hypertension, diabetes, and some gastrointestinal diseases.
May Ease Hangover Symptoms
Pears were used in folk medicine to treat hangovers. One small study showed that Asian pear juice did help alleviate some symptoms of hangover, such as trouble concentrating and sensitivity to light and sound.
Allergies
While food allergies to pears are very rare, people with a birch-pollen allergy can develop an oral allergy to pears due to a similarity in proteins. Symptoms of this birch-fruit syndrome are localized in the mouth and throat and generally appear within five to 15 minutes after consuming raw pear. Cooking the pears can make them safer to eat for people with this condition.
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Adverse Effects
Pears are high in FODMAPs (fermentable oligo-, di-, mono-saccharides, and polyols), which can cause digestive symptoms in people with irritable bowel syndrome (IBS) and Crohn's disease. So, they are not suitable for people following a low-FODMAP diet.
Varieties
Most pears grown in the United States are grown in Washington and Oregon. There are many varieties, including Anjou, Bartlett, Bosc, Comice, Concorde, Forelle, French Butter, and Seckel pears. They differ in size, shape, skin color, and texture but not in nutritional value.
Asian pears are rounder and crisper than most other pears; they are more like apples in appearance and texture, but they taste like pears. These pears have a little more fiber and vitamin C than other pears and slightly fewer calories.
Canned pears may be packed in syrup, juice, or water. To reduce the consumption of added sugars and carbohydrates, choose pears canned in water.
Some "pears" are not really pears. Prickly pears, for example, are cacti. Both the paddle of the cactus and its fruit can be eaten. You may also hear avocados referred to as "avocado pears" or "alligator pears," perhaps because of the avocado's shape and its bumpy, dark green skin. They are not, however, true pears.
When They're Best
Most pears are harvested in the fall or winter, but they are available in supermarkets year-round. When selecting fresh pears, look for fruits that feel heavy and firm, with a little give right around the stem.
Storage and Food Safety
You can keep unripe pears in the refrigerator for a few months or at room temperature for several days while they ripen. Once ripe, they will last only a few days at room temperature. You can extend their shelf life by three to five days by putting them into the refrigerator.
Freezing fresh pears is not recommended because the juice and fibers will separate in the thawing process, and the results are undesirable. However, freezing a cooked or processed pear (such as pear sauce) will work. Place the puréed pear in a tightly sealed container before freezing to help reduce freezer burn.
How to Prepare
Pears are a versatile fruit. They can be eaten raw, poached, or baked. Enjoy your pears chopped up in salads, roasted with squash or root vegetables, puréed to make soup, or blended into a smoothie.
Pair your pear with a serving of protein, such as Greek yogurt, low-fat cheese, or nuts, for a filling, fiber-rich snack.
Fresh fruit makes for one of the best snacks. It&#;s easy to grab and go, it&#;s refreshing, and it&#;s sweet&#; emphasis on that last part! Fruits contain myriad nutrients and are ultimately a healthy choice, but a widespread fear of sugar has led to consumers eating less fruit. Don&#;t let the sugar from fruits scare you: It&#;s fundamentally different from the added sugar we find in processed foods. But if you&#;re still concerned about just how much sugar you&#;re getting, fret not: We&#;ve got your favorite fruits ranked by sugar content (low to high). Plus, by pairing your fruit with cheese or almonds, you&#;ll slow down the absorption of sugar into your bloodstream, which keeps your blood sugar from spiking.
Apricots: One apricot, though small, contains about 3.5 grams of sugar.
Cranberries: Known specifically for their tartness, a one-cup serving of cranberries contains about 4 grams of sugar&#; that is, if you can get through an entire cup of cranberries without your mouth puckering!
Raspberries: One cup of raspberries, a summertime favorite for many, contains just 5 grams of sugar.
Kiwi: An average-sized kiwi contains about 6 grams of sugar&#; so you could eat a couple and be just fine!
Plums: Your typical plum contains somewhere in the ballpark of 6.5 grams of sugar.
Blackberries: Per cup, blackberries hold about 7 grams of sugar.
Strawberries: One cup of halved strawberries contains only 7 grams of sugar.
Grapefruit: Many people enjoy eating grapefruit for breakfast&#; and it&#;s a great choice! Half of the fruit contains about 8 grams of sugar.
Figs: One medium fig has about 8 grams of sugar&#; which beats your typical fig-filled cookie any day!
Oranges: Packing plenty of vitamin C, a small orange contains about 9 grams of sugar, while its large counterpart might contain about 17 grams.
Watermelon: A cup of diced watermelon contains about 9 grams of sugar. Surprising, since the majority of this melon is water!
Pomegranate seeds: Half a cup of these crunchy seeds has about 12 grams of sugar.
Cantaloupe: A cup of cubed cantaloupe contains about 12 grams of sugar. You might not want to eat the entire melon, but a smaller portion will do just fine!
Peaches: These fuzzy favorites are in the middle of our spectrum. A medium peach has about 13 grams of sugar.
Bananas: Towards the middle of the spectrum, one medium banana contains about 14 grams of sugar.
Blueberries: A whole cup of blueberries contains 15 grams of sugar. Not bad, considering these berries are packed with antioxidants and fiber!
Pineapple: Moving towards the higher end of the spectrum, one cup of diced pineapple holds about 16 grams of sugar.
Pears: One medium-sized pear contains about 17 grams of sugar.
Apples: One of the highest in sugar content, a medium apple contains about 19 grams of sugar&#; but paired with peanut butter, you&#;ve got a great snack.
Mango: A surprising end to our ranking&#; One mango contains about 46 grams of sugar.
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