Pears are a popular juicy fruit, but what nutritional benefits do they provide?
This article will guide you through the potential benefits of pears and their full nutritional profile.
From their provision of nutrients like fiber and vitamin C to the latest findings from science, here’s an in-depth guide to pears.
Table of contents
An Excellent Source of Fiber
Pears are among the most fiber-rich fruits, with a medium (178g) pear providing 5.52 grams of dietary fiber.
A 2015 systematic review on pears and health specifically noted the high fiber content of pears. Based on this, the authors added that future research should study pears for their effect on gut health.
Also, a 2025 study based on NHANES 1999–2018 data found that fiber intake may help with weight loss. Among 39,184 adults, those with the highest (compared to lowest) fiber intake had a 26% lower obesity incidence.
A medium pear provides approximately 20% of the daily value (28g) for fiber, significantly contributing to fiber intake.
Just be sure to eat the skin, as research shows that pear skin contains more fiber than the flesh.
More fiber-rich fruit: The Top 25 Fruits High In Fiber
May Support Heart Health
Several studies have looked at how pear intake may affect heart health.
For example, a 2019 systematic review of 22 studies found that pear intake was associated with:
- Significantly decreasing body mass index (BMI) in randomized controlled trials
- Significantly lower risk of diabetes, cardiovascular mortality, and all-cause mortality in observational studies
Also, a 2019 randomized controlled trial investigated the impact of a daily pear on markers of cardiometabolic health. The study involved forty adults aged 45–65 with metabolic syndrome and had some interesting findings.
Over 12 weeks, effects observed with daily pear intake compared to a calorie-matched drink included:
- Reduced systolic blood pressure and pulse pressure
- Lower levels of leptin (potentially indicating improved leptin sensitivity)
- Reduced waist circumference
📋 Credentialed Nutritionist’s Take: Leptin Explained
- What leptin does: Leptin is a hormone that regulates hunger by telling the body “you’re full, stop eating.” So, leptin has the intended function of stopping people from overeating.
- Why lowering leptin can still be good: If leptin helps stop us overconsuming food, then why would lowering leptin be good for weight loss? I know it’s confusing. The reason for this is that leptin levels are often constantly high in people with overweight and obesity, which can lead to ‘leptin resistance’ where the hormone’s signals are ignored.
- The study’s finding on leptin: The study’s participants had metabolic syndrome, and this condition is typically more prevalent in individuals with overweight or obesity. Lower leptin in these individuals may indicate decreased leptin resistance, which may lower hunger levels, leading to the observed weight loss (indicated by decreased waist circumference).
May Lower Diabetes Risk
Findings from a 2017 systematic review suggest that pear intake may lower the risk of type 2 diabetes mellitus (T2DM):
- This review focused on data from large observational trials involving 228,315 participants.
- It found that pear intake was associated with an 18% reduced risk of T2DM.
- Interestingly, the review also found a dose-response association. Each additional serving of pear per week was associated with a 3% lower T2DM risk.
There are several reasons why pears may potentially help reduce the risk of type 2 diabetes. These include their fiber and phytochemical content:
- High fiber: The fiber in pears can help to lower fasting blood sugar levels and blood sugar spikes after meals.
- Phytochemical content: Pears contain a wide range of phytochemicals (which you may also know as “antioxidants” or “polyphenols”). These include chlorogenic acid, which a 2024 systematic review found may help lower and regulate blood sugar levels.
Bioactive Compounds
As just mentioned, pears contain high levels of phytochemicals, which are bioactive compounds. This means they can have a biological effect in the body.
The primary bioactive compounds found in pears include:
- Chlorogenic acid: A phenolic acid (a type of polyphenol).
- Catechin: A type of flavonoid polyphenol.
- Ursolic acid: A compound known as a triterpene.
Many of these potentially beneficial compounds found in pears are concentrated in the skin of the fruit.
Nutritional Profile
Let’s now take a deep dive into the nutritional data for pears.
Based on USDA data for pears, the following tables present their typical nutritional values per 100g and per 178g medium pear.
Percent daily values (% DV) are based on 2,000 calorie diets.
Calories and Macronutrients
| Nutrient | Per 100g (% DV) | Per 178g medium pear (% DV) |
|---|---|---|
| Calories | 57 kcal | 101 kcal |
| Carbohydrates | 15.2g (6%) | 27.1g (10%) |
| Fiber | 3.1g (11%) | 5.52g (20%) |
| Sugars | 9.75g | 17.4g |
| Fat | 0.14g (<1%) | 0.25g (<1%) |
| Saturated fat | 0.02g (<1%) | 0.04g (<1%) |
| Monounsaturated fat | 0.08g | 0.15g |
| Polyunsaturated fat | 0.09g | 0.17g |
| Omega-3 | 0.001g | 0.002g |
| Omega-6 | 0.09g | 0.17g |
| Protein | 0.36g (1%) | 0.64g (1%) |
| Cholesterol | 0 mg (0%) | 0 mg (0%) |
As the table shows, pears are primarily a source of carbohydrates and fiber, and contain very little fat or protein.
Vitamins
| Vitamin | Per 100g (% DV) | Per 178g medium pear (% DV) |
|---|---|---|
| Vitamin A (RAE) | 1 mcg (<1%) | 1.78 mcg (<1%) |
| Vitamin C | 4.3 mg (5%) | 7.65 mg (9%) |
| Vitamin D | 0 mcg (0%) | 0 mcg (0%) |
| Vitamin E | 0.12 mg (<1%) | 0.21 mg (1%) |
| Vitamin K | 4.4 mcg (4%) | 7.83 mcg (7%) |
| Thiamin (B1) | 0.01 mg (<1%) | 0.02 mg (2%) |
| Riboflavin (B2) | 0.03 mg (2%) | 0.05 mg (4%) |
| Niacin (B3) | 0.16 mg (1%) | 0.29 mg (2%) |
| Pantothenic acid (B5) | 0.05 mg (1%) | 0.09 mg (2%) |
| Vitamin B6 | 0.03 mg (2%) | 0.05 mg (3%) |
| Folate (B9) | 7 mcg (2%) | 12.5 mcg (3%) |
| Vitamin B12 | 0 mcg (0%) | 0 mcg (0%) |
| Choline | 5.1 mg (1%) | 9.08 mg (2%) |
Pears are not high in vitamins but provide a moderate vitamin C content equal to 9% of the daily value.
Note: The FDA considers 20% of the daily value or more to be a “high” amount of a micronutrient.
Minerals
| Mineral | Per 100g (% DV) | Per 178g medium pear (% DV) |
|---|---|---|
| Calcium | 9 mg (1%) | 16 mg (1%) |
| Iron | 0.18 mg (1%) | 0.32 mg (2%) |
| Magnesium | 7 mg (2%) | 12.5 mg (3%) |
| Phosphorus | 12 mg (1%) | 21.4 mg (2%) |
| Potassium | 116 mg (2%) | 206 mg (4%) |
| Sodium | 1 mg (<1%) | 1.78 mg (<1%) |
| Zinc | 0.1 mg (1%) | 0.18 mg (2%) |
| Copper | 0.08 mg (9%) | 0.15 mg (17%) |
| Manganese | 0.05 mg (2%) | 0.09 mg (4%) |
| Selenium | 0.1 mcg (<1%) | 0.18 mcg (<1%) |
Pears have a notable copper content and provide most other minerals in small amounts.
Potential Drawbacks
Pears are a nutritious fruit with no notable downsides for most people.
Pear allergies appear to be uncommon, with research from Germany reporting a 0.3% allergy prevalence. However, it is something to be aware of due to the potentially serious nature of allergies.
Anyone suspecting they may have a pear allergy should consult with their healthcare provider.
Pears are also relatively high in sorbitol and fructose. These are types of carbohydrates known as FODMAPs which people with irritable bowel syndrome (IBS) may struggle to digest.
For this reason, low-FODMAP diet plans typically advise avoiding pear consumption.
Summary
Pears are a fiber-rich fruit that provide a good range of micronutrients.
Pears also contain several bioactive compounds, such as chlorogenic acid, which may potentially offer benefits.
For most people, they are a healthy addition to the diet.
References
Full List of Scientific References
(Click to Expand)
All citations used within this article are listed below, with full details for each scientific source.
- USDA (n.d.). Pears, raw. View USDA nutritional data
- Holly Reiland et al. (2015). Systematic review of pears and health. View study in the Nutrition Today journal
- Siran Lai et al. (2025). Association between dietary fiber intake and obesity in US adults: from NHANES 1999–2018. View study in the Frontiers in Nutrition journal
- Abdul Basit et al. (2024). Phytochemicals of nutraceutical importance from different pear cultivars in the early stage of development. View study in the Food Chemistry: X journal
- Bridget A Gayer et al. (2019). Effects of intakes of apples, pears, or their products on cardiometabolic risk factors and clinical outcomes: A systematic review and meta-analysis. View study in the Current Developments in Nutrition journal
- Negin Navaei et al. (2019). Influence of daily fresh pear consumption on biomarkers of cardiometabolic health in middle-aged/older adults with metabolic syndrome: A randomized controlled trial. View study in the Food & Function journal
- Milan Obradovic et al. (2021). Leptin and obesity: Role and clinical implication. View study in the Frontiers in Endocrinology journal
- Ting Huai Shi et al. (2020). The influence of metabolic syndrome in predicting mortality risk among US adults: Importance of metabolic syndrome even in adults with normal weight. View study in the Preventing Chronic Disease journal
- Xiao-fei Guo et al. (2017). Apple and pear consumption and type 2 diabetes mellitus risk: A meta-analysis of prospective cohort studies. View study in the Food & Function journal
- Ting Mao et al. (2021). Effects of dietary fiber on glycemic control and insulin sensitivity in patients with type 2 diabetes: A systematic review and meta-analysis. View study in the Journal of Functional Foods
- Vi Nguyen et al. (2024). Chlorogenic acid: A systematic review on the biological functions, mechanistic actions, and therapeutic potentials. View study in Nutrients journal
- Joanna Kolniak-Ostek et al. (2020). Bioactive compounds and health-promoting properties of pear (Pyrus communis L.) fruits. View study in Molecules journal
- Ashwani Kumar et al. (2023). Major phytochemicals: Recent advances in health benefits and extraction method. View study in Molecules journal
- Nicolette W. de Jong et al. (2021). Birch pollen related pear allergy: A single-blind oral challenge TRIAL with 2 pear cultivars. View study in Nutrients journal
- University Hospitals. (n.d.). Low FODMAP diet for patients with irritable bowel syndrome. View information at University Hospitals
