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Pear

Fruit

Pear

A high-fiber, low-calorie fruit known for its sweet flavor and low glycemic impact.

A sweet, bell-shaped fruit with a juicy interior and edible skin, widely consumed fresh or canned.

high-volume low-calorie fruit

Typical serving · 178g

Common varieties · Bartlett, Bosc, Anjou, Comice, Asian +2 more

81health

Overall context score across nutrition, safety, and diet fit

At a glance

Quick facts

Simple indicators based on nutrition, processing, and diet fit.

Low calorieHigh fiberLow glycemicWeight lossDiabetes-friendlyGut health

The story

What makes it unique

Pears are primarily composed of water and carbohydrates, with a significant portion of their carbs coming from fructose and dietary fiber, specifically pectin. The high water and fiber content slows digestion, promoting sustained satiety and a low glycemic response. As a minimally processed whole food, they retain their cellular structure and micronutrient profile.

Varieties: Bartlett · Bosc · Anjou · Comice · Asian · Forelle · Seckel

#pear#fruit#highfiber#lowglycemic#weightloss#guthealth#prebiotic#snack#lowcalorie#bloodsugarcontrol

Per 100g

Nutrition breakdown

Macro balance and key metrics at a glance.

Energy

57kcal

Density 0.57 kcal/g

Protein

0.4g

Carbs

15.2g

Fat

0.1g

Fiber

3.1g

Sugar

9.7 g

Sodium

1 mg

Potassium

116 mg

Glycemic index

38

Glycemic load

5

Water content

84%

Standout compounds

Nutrient highlights

  • Fiber

    high

    Promotes satiety and feeds gut microbiota

  • Vitamin C

    moderate

    Supports immune function and skin health

  • Potassium

    moderate

    Helps regulate blood pressure and fluid balance

  • Copper

    moderate

    Aids in iron absorption and energy production

  • Flavonoids

    moderate

    Provides antioxidant and anti-inflammatory effects

Wellness map

Health scores & processing

Weight loss
85
Satiety
78
Blood sugar
82
Gut health
88
Heart health
80
Fitness
55
Processing
100

NOVA processing scale

1
Min
2
3
4
Ultra

Minimally processed · Whole food

Fresh pears are unprocessed whole foods requiring no alteration from their natural state.

Diet compatibility

  • Weight loss
  • Muscle gain
  • Diabetes
  • Gut health
  • Low carb
  • High protein
  • Heart health

Relative standing

Food rankings

Qualitative ranks compared to similar whole foods.

  • Satietygood
  • Blood sugarexcellent
  • Nutrient densitygood
  • Fitness fuelmoderate
  • Processing qualityexcellent

Eat with confidence

Food safety profile

Pears are generally safe with primary concerns revolving around pesticide residues on the skin rather than microbial contamination.

85safety

Evidence confidence 90%

  • Pesticidesmoderate
  • Antibioticslow
  • Heavy metalslow
  • Contaminationlow

Watch for

  • pesticide residues
  • fungicides

Safer choices

Organic pears to avoid synthetic pesticide exposure

Prep tips

Wash thoroughly under running water and gently rub the skin to remove surface residues; peeling reduces fiber but also lowers pesticide intake.

Pears frequently appear on EWG's shopper's guide for pesticide residues, making organic sourcing preferable for sensitive individuals.

Deep dive

Health analysis

How this food may fit different goals and preparation choices.

  1. Weight loss

    Low energy density and high water content create volume, helping to fill the stomach with minimal calories.

  2. Blood sugar

    Despite their sweetness, pears have a low glycemic index due to high fiber and fructose content, preventing sharp blood sugar spikes.

  3. Fitness & energy

    Provides a quick source of simple sugars for short-term energy, but lacks the protein needed for muscle recovery.

  4. Gut health

    Rich in soluble fiber like pectin, which acts as a prebiotic to feed beneficial gut bacteria and promote regular bowel movements.

  5. Processing quality

    A whole, unrefined food that maintains its natural cellular integrity and nutrient matrix.

  6. Food safety

    Pesticide residues on the skin are the primary concern, mitigated by choosing organic or washing thoroughly.

  7. Common mistakes

    Peeling the skin removes most of the fiber and antioxidants; canned pears in heavy syrup add unnecessary refined sugar.

  8. Best preparation

    Eaten raw with the skin intact, or baked with spices like cinnamon to enhance flavor without adding sugar.

Practical guide

Best use cases

When and how this food fits real eating patterns.

  • High-volume low-calorie eating

    Provides large portions and chewing satisfaction for minimal caloric cost.

  • Digestive regularity

    The combination of insoluble fiber and sorbitol helps alleviate constipation naturally.

  • Portable healthy snack

    Naturally packaged and easy to eat on the go without preparation.

Balance sheet

Pros & cons

Upsides

  • High in soluble fiber for gut health
  • Low glycemic index stabilizes blood sugar
  • Low energy density aids weight management
  • Contains natural sorbitol for digestive regularity
  • Rich in antioxidant flavonoids

Trade-offs

  • Relatively low protein content
  • Pesticide residues are common on conventional skins
  • Canned varieties often packed in heavy syrup
  • Fructose content can trigger IBS symptoms in sensitive individuals

Fit check

Who is it for?

Great match

  • weight management
  • digestive regularity
  • blood sugar control
  • low-calorie snacking

Consider alternatives

  • strict ketogenic diets
  • high-protein diets
  • severe FODMAP restrictions

Side by side

How it compares

Open the full head-to-head analysis for nutrition, safety, and practical tradeoffs.

  • Pear

    This food

    Pear

    VS95% alike
    Apple

    Compare with

    Apple

    Pears provide slightly more fiber and a softer texture, while apples offer more vitamin C and crunch.

    Pears provide slightly more fiber and a softer texture, while apples offer more vitamin C and crunch.

    Pear vs Apple
  • Pear

    This food

    Pear

    VS85% alike
    Peach

    Compare with

    Peach

    Pears are significantly higher in fiber than peaches, making them better for satiety, though peaches are slightly lower in sugar.

    Pears are significantly higher in fiber than peaches, making them better for satiety, though peaches are slightly lower in sugar.

    Pear vs Peach
  • Pear

    This food

    Pear

    VS80% alike
    Banana

    Compare with

    Banana

    Bananas provide more potassium and workout fuel, while pears are lower in calories and better for blood sugar control.

    Bananas provide more potassium and workout fuel, while pears are lower in calories and better for blood sugar control.

    Pear vs Banana
  • Pear

    This food

    Pear

    VS75% alike
    Orange

    Compare with

    Orange

    Oranges are much higher in vitamin C, while pears offer more dietary fiber and are easier to eat on the go.

    Oranges are much higher in vitamin C, while pears offer more dietary fiber and are easier to eat on the go.

    Pear vs Orange
  • Pear

    This food

    Pear

    VS75% alike
    Plum

    Compare with

    Plum

    Both are good for digestion, but pears offer more fiber per serving and a lower glycemic load.

    Both are good for digestion, but pears offer more fiber per serving and a lower glycemic load.

    Pear vs Plum
  • Pear

    This food

    Pear

    VS70% alike
    Grapes

    Compare with

    Grapes

    Pears have far more fiber and a lower glycemic impact than grapes, which are much higher in sugar per serving.

    Pears have far more fiber and a lower glycemic impact than grapes, which are much higher in sugar per serving.

    Pear vs Grapes
  • Pear

    This food

    Pear

    VS65% alike
    Mango

    Compare with

    Mango

    Mangoes are richer in vitamin A and C, but pears are lower in calories and sugar, making them better for weight loss.

    Mangoes are richer in vitamin A and C, but pears are lower in calories and sugar, making them better for weight loss.

    Pear vs Mango
  • Pear

    This food

    Pear

    VS60% alike
    Kiwi

    Compare with

    Kiwi

    Kiwis provide exceptional vitamin C, while pears offer superior fiber content and a milder flavor profile.

    Kiwis provide exceptional vitamin C, while pears offer superior fiber content and a milder flavor profile.

    Pear vs Kiwi
  • Pear

    This food

    Pear

    VS60% alike
    Strawberries

    Compare with

    Strawberries

    Strawberries are lower in calories and sugar, but pears provide a denser source of fiber and greater satiety.

    Strawberries are lower in calories and sugar, but pears provide a denser source of fiber and greater satiety.

    Pear vs Strawberries
  • Pear

    This food

    Pear

    VS80% alike
    Nectarine

    Compare with

    Nectarine

    Pears contain almost double the fiber of nectarines, offering better digestive benefits, while nectarines are slightly lower in carbohydrates.

    Pears contain almost double the fiber of nectarines, offering better digestive benefits, while nectarines are slightly lower in carbohydrates.

    Pear vs Nectarine

Common questions

FAQ

Answers aligned with how people search for this food.

  • Are pears good for weight loss?

    Yes, pears are excellent for weight loss because their high water and fiber content provide high volume and satiety for very few calories.

  • Can diabetics eat pears?

    Yes, pears have a low glycemic index and load. The fiber slows sugar absorption, making them a blood-sugar-friendly fruit when eaten whole.

  • Is it better to eat a pear with or without the skin?

    Always eat pears with the skin on. The skin contains about half of the total dietary fiber and a concentrated amount of antioxidants.

  • Do pears help with constipation?

    Yes, pears are high in fiber and contain sorbitol, a natural sugar alcohol that draws water into the intestines and acts as a mild laxative.

  • Are pears high in sugar?

    Pears contain natural sugars (about 10g per 100g), but their high fiber content prevents rapid blood sugar spikes, making them a healthy sweet treat.

  • Which is healthier, an apple or a pear?

    Both are highly nutritious. Pears are slightly higher in fiber, while apples have a bit more vitamin C. They offer similar benefits for weight loss and gut health.

Transparency

Data confidence

Estimated confidence for nutrition data, interpretation, safety notes, and comparisons.

95

Nutrition data

90

Health analysis

85

Food safety

90

Comparisons