Good news for pear lovers: pear season is back! Why include them in your nutrition plan? This post covers pear calories, their benefits and ways to enjoy them every day.
How many calories are in 100 grams of pear?
It depends on whether you eat the skin, although the difference is not enormous.
Pear calories
A pear with skin provides 76 kcal, while a peeled pear provides 60 kcal.
Pear macronutrients
100 grams of peeled pear provide the following macros:
- PROTEIN: 0 g – 0 kcal – (0 %)
- CARBOHYDRATE: 15 g – 60 kcal – (100 %)
- FAT: 0 g – 0 kcal – (0 %)
Pear micronutrients
Pears have a varied micronutrient profile.
Vitamins
- Vitamin B1 (thiamin): 0.012 mg
- Vitamin B2 (riboflavin): 0.025 mg
- Vitamin B3 (niacin): 0.157 mg
- Vitamin B5 (pantothenic acid): 0.048 mg
- Vitamin B6 (pyridoxine): 0.028 mg
- Vitamin B9 (folic acid): 7 micrograms
- Vitamin B12 (cyanocobalamin): 0 micrograms
- Vitamin C: 4.2 mg
- Vitamin A: 1 microgram
- Vitamin D: 0 micrograms
- Vitamin E: 0.12 mg
- Vitamin K: 4.5 micrograms
Minerals
- Calcium: 9 mg
- Iron: 0.17 mg
- Magnesium: 7 mg
- Zinc: 0.1 mg
- Sodium: 1 mg
- Potassium: 119 mg
- Phosphorus: 11 mg
- Selenium: 0.1 micrograms
How much does a pear weigh?
A medium pear weighs around 120 g and provides approximately 72 kcal.
Are pears a healthy fruit?
Fruit generally has plenty to offer. Pears are a good choice for several reasons.
Health benefits
Pears are juicy thanks to their high water content, making them a refreshing way to contribute to fluid intake. Their vitamin C also provides antioxidant activity.
Is it better to eat pears with or without the skin?
Both options provide micronutrients, so choose whichever you prefer.
Keeping the skin adds support for bowel regularity because it supplies fibre, both soluble and insoluble. The skin also contains flavonoids, natural pigments with antioxidant effects.
Pears are often considered a low-allergen food, although allergic reactions are still possible. They can be offered in an age-appropriate texture when complementary feeding begins at around six months, rather than to newborns.
How many pears can you eat each day?
There is no universal daily number of pears or fixed limit, provided they fit your needs and do not crowd out other foods. Eating pears is great; eating only pears is less helpful.
Fruit and vegetables are versatile staples in any balanced eating plan, supplying fibre, water, vitamins, minerals and fullness. Include an appropriate amount and a good variety throughout the day and week.
Pears are available for much of the year. Try them in different forms: salads, chilled soups, porridge, smoothies, eaten fresh, with yoghurt or in baking.
Should athletes eat pears?
They can certainly be a useful choice, although no single fruit is compulsory.
Their high water content contributes to hydration after training, while their naturally occurring sugars provide fuel.
What is the best time of day to eat a pear?
Whenever you feel like one.
Pears travel well and make a convenient snack. With the skin on, they can add fibre to breakfast, serve as a quick snack during the morning or afternoon, or make a simple dessert after lunch or dinner.
Can you eat fruit at night?
Of course. Your body does not have a clock that turns fruit into poison after a certain hour.
Eating fruit at night can work well, including before morning training. A sports nutritionist can assess your individual situation and advise.
For healthy dinner ideas, explore our high-protein vegetarian menu.
A recipe with pear
This wholemeal toast with cottage cheese, pear, walnuts and honey makes a snack or post-workout meal supplying complex carbohydrates, healthy fats and protein, along with vitamins and minerals from the pear.
To work with a sports nutritionist who can plan your diet around your body’s needs, explore our subscription options.
