With soft, creamy flesh, dripping with juicy sweetness and a vivid green, soft brown, or dusky red skin, a fresh, ripe pear is quite a treat. Closely related to apples and quince fruit, pears are an aromatic, autumn fruit. Enough about how good they are, what about how good they are for you? Find out about the pear nutrition facts.
The Skinny on Pears
Pears are not just a low-fat food, they are a fat free food. There is no fat in pears, no cholesterol, and only one negligible mg of sodium. With only 86 calories for a small pear, this fruit doesn’t have much effect on an overall daily calorie intake. Like most fruits and vegetables, the pear is a great snack for anyone trying to lose weight, for anyone who needs a quick dose of readily available energy, and for anyone who wants to eat a healthy diet.
What does a pear supply in terms of carbohydrates and protein? There are a total of 23 carb grams in one piece of fruit and five grams of dietary fiber. The fiber content is one of the biggest bragging rights this fruit has; almost 20% of the daily requirement for fiber in one serving.
Fiber is necessary for removing toxins and waste from the body, for helping to lower cholesterol levels, and for providing a feeling of fullness when eating so you don’t eat more than is necessary. Eating this food on a regular basis will promote both cardiovascular and colon health, something that may not matter much to a twenty year old, but over the years we all learn the wisdom of natural detoxification and heart health. Like other fruits and vegetables, pears only have a small amount of protein per serving; about one gram.
What does a pear have to offer in terms of vitamins and minerals? While there is a respectable amount of several essential nutrients in pears, including vitamin E, vitamin K, B vitamins, iron, magnesium, manganese, and potassium, this fruit is a great source of both vitamin C and
copper. Vitamin C acts as a water-soluble antioxidant, protecting cells in the body from free radical damage. It also helps with tissue repair, immune health, healthy gums, and the production of the anti-stress hormone, interferon. One pear supplies about 11% of the daily requirement for this nutrient.
Copper also has multiple functions in the body, including the formation of bone and red blood cells, and the production of elastin (in conjunction with zinc and vitamin C). It also supports nerve health, proper healing, and energy production. There is about 9% of the daily requirement for copper in one piece of fruit.
Now that you know all about pear nutrition facts, be sure to pick up a few next time you go to the grocery store or to your local farmer’s market. Choose fruit that is slightly firm, as already ripe pears will probably bruise on the trip home from the market. Let ripen at room temperature and enjoy when soft and juicy.
World’s Healthiest Foods <https://www.whfoods.com/genpage.php?tname=foodspice&dbid=28>
Nutrition Data <https://nutritiondata.self.com/facts/fruits-and-fruit-juices/2005/2>
Balch, Phyllis A. " Prescription for Nutritional Healing." Fourth Edition (Penguin Books, 2006).
photo by: CW Buecheler (CC/flickr) <https://www.flickr.com/photos/cuse/1434342632/sizes/m/in/photostream/>
photo by: Public Domain Photos (CC/flickr) <https://www.flickr.com/photos/free-stock/4791921361/sizes/m/in/photostream/>