Nutrition for Pears
Calories, Protein, Vitamins and More
Pears Nutrition Summary
One pear (148 grams or 0.3 lb) contains 84 calories and 0.5 grams of protein. Pears consists of 84% water, 15% carbohydrates, and less than 1% of protein or fat.Pears are an excellent source of a few nutrients, including dietary fiber. It also contains significant amounts of carbohydrates, potassium and copper.
In one pear:
- Calories: 84
- Protein: 0.5 g
- Sugar: 14.4 g
- Dietary fiber: 4.6 g
- Fat: 0.2 g
- Sodium: 1.5 mg
See the Pears Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Pears, raw.
Calories in Pears
Pears have 84 calories per pear or 57 calories for every 100 grams. Most of its calories are from carbohydrates.96% of calories in pears are from carbohydrates, 2% of calories are from protein and 2% of calories are from fat.
Calories from Carbs
The majority, or 96% of the calories in pears are from carbohydrates.
The carbs in pears are mostly in the form of dietary fiber and sugar (24% and 76%). An excellent high-fiber food, a single pear contains 18% of recommended daily values or 4.6 grams of dietary fiber.
- Dietary fiber: 4.6 g
- Sugar: 14.4 g
Calories from Fat
A small portion, or 2% the calories in Pears are from fat. Pears are very low in total fat, with 0.2 grams per pear. Most of the fat in pears are healthier unsaturated fats.
Pears are cholesterol free and trans-fat free.
Pears are cholesterol free and trans-fat free.
- Total fat: 0.2 g
- Monounsaturated fat: 0.1 g
- Polyunsaturated fat: 0.1 g
Omega-6 in Pears
A source of omega-6 fatty acids, every pear of pears contain a total of 0.1 grams of omega-6. In addition, a large portion of the omega-6 in pears come from linolenic acid - the only essential omega-6 fatty acid.
[2]
- linoleic acid: 0.14 g
Calories Similar to Pears
Some other fruits or fruit juices with similar calories to pears by weight:- Blueberry: same
- Currants: -1 calories
- Granny Smith Apple: +1 calories
- Pomegranate Juice: -4 calories
Protein in Pears
A single pear contains 0.5 grams of protein. Pears are relatively low in protein, and is not a source of complete protein, containing little or small amounts of the majority of the nine essential amino acids.- Protein: 0.53 g
- Leucine: 0.03 g
- Lysine: 0.03 g
- Valine: 0.03 g
Protein Similar to Pears
Some other fruits or fruit juices with similar amounts of protein to pears by weight:- Pineapple Juice: same
- Lemon juice: same
- Grape Juice: same
- Cranberry Juice: same
Vitamins and Minerals in Pears
Pears are a source of potassium and copper. It also contains significant amounts of Vitamin C and Vitamin K.Vitamins in pears (1 small):
- Vitamin a: 1.5 ug
- Niacin: 0.2 mg
- Vitamin c: 6.4 mg
- Vitamin e: 0.2 mg
- Folate: 10.4 ug
- Vitamin k: 6.5 ug
- Calcium: 13.3 mg
- Potassium: 171.7 mg
- Iron: 0.3 mg
- Magnesium: 10.4 mg
- Zinc: 0.1 mg
- Selenium: 0.1 ug
- Phosphorus: 17.8 mg
- Copper: 0.1 mg
- Manganese: 0.1 mg
- Choline: 7.5 mg
Flavonoids and Carotenoids in Pears [3]
Pears contain a number of healthy phytonutrients and antioxidants, specifically carotenoids beta-carotene and lutein + zeaxanthin and flavonoids isorhamnetin and quercetin. In one pear of pears:
- beta-carotene: 21 ug
- lutein + zeaxanthin: 65 ug
- isorhamnetin: 0.44 mg
- Quercetin: 1.24 mg
Pears Nutrition Chart
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