Pear: Calories, Nutritional Value & Health Benefits

Pears are among the most popular fruits, offering a naturally sweet flavour, high water content, and excellent nutritional value. They're easy to enjoy throughout the day, whether eaten on their own or paired with yogurt, nuts, oats, or salads.

Thanks to their dietary fibre, vitamin C, and beneficial plant compounds, pears can be a valuable part of a balanced diet—especially if you're looking for a naturally sweet and satisfying snack.

Table of Contents

1. How Many Calories Does a Pear Have?

2. Nutritional Value of Pears

3. Health Benefits of Pears

4. How to Include Pears in Your Diet

5. Frequently Asked Questions

6. Sources

How Many Calories Does a Pear Have?

A medium pear weighing approximately 178 g provides around 100 calories. It mainly contains carbohydrates, naturally occurring sugars, and dietary fibre, while being very low in fat.

This makes pears an excellent snack option, particularly when you're craving something sweet but want a more nutritious alternative to processed desserts or packaged snacks.

Nutritional Value of Pears

One medium pear provides approximately:

• 101 calories

• 27 g carbohydrates

• 6 g dietary fibre

• 17 g naturally occurring sugars

• 1 g protein

• Vitamin C

• Plant compounds with antioxidant properties

One of the pear's greatest nutritional strengths is its high fibre content. To maximise these benefits, it's best to eat pears with the skin on after washing them thoroughly.

Health Benefits of Pears

1. Supports Digestive Health

Pears are rich in dietary fibre, which promotes healthy bowel function and helps you feel fuller for longer. If you're struggling to meet your daily fibre requirements, adding fruits like pears to your diet can help.

2. Helps You Feel Fuller for Longer

The fibre found in pears slows digestion and promotes satiety. For a more balanced snack, pair a pear with yogurt, a handful of nuts, or natural peanut butter.

3. Provides Antioxidants

Pears contain vitamin C and a variety of phytochemicals, which contribute to your overall antioxidant intake and help protect your cells from oxidative stress.

4. A Convenient Snack for an Active Lifestyle

If you exercise regularly, a pear makes an excellent light source of carbohydrates before a workout. After exercise, pair it with a source of protein, such as yogurt or cottage cheese, to support recovery.

How to Include Pears in Your Diet

You can enjoy pears in many different ways, including:

• On their own as a quick snack

• With yogurt and cinnamon

• Added to porridge or overnight oats

• In a green salad with leafy vegetables and walnuts

• Blended into a smoothie

• Paired with cheese or cottage cheese for a more filling snack

A standard serving is one medium pear. If you have a sensitive digestive system, start with a smaller portion, as the fibre and naturally occurring sugars may cause bloating in some individuals.

Frequently Asked Questions

How many calories are in a pear?

A medium pear contains approximately 100 calories, although the exact amount depends on its size.

Do pears cause weight gain?

No. Pears do not cause weight gain on their own. Their effect on body weight depends on your overall diet and total calorie intake throughout the day.

Are pears good for digestive health?

Yes. Their high fibre content can support healthy digestion and regular bowel function. However, if you're sensitive to FODMAPs or frequently experience bloating, it's best to consume pears in moderation.

Is it better to eat pears with the skin on?

Yes, provided you wash them thoroughly first. The skin contains a significant proportion of the fruit's fibre and beneficial plant compounds.

Sources

USDA SNAP-Ed Connection (2024) Pears
https://snaped.fns.usda.gov/resources/nutrition-education-materials/seasonal-produce-guide/pears

Reiland H. & Slavin J. (2015) Systematic Review of Pears and Health
https://pmc.ncbi.nlm.nih.gov/articles/PMC4657810/

National Institutes of Health (2025) Vitamin C - Health Professional Fact Sheet
https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/

Harvard Health Publishing (2024) The facts on fiber
https://www.health.harvard.edu/diet-and-nutrition/the-facts-on-fiber

Cleveland Clinic (2023) 5 Health Benefits of Pears

https://health.clevelandclinic.org/benefits-of-pears

USA Pears (2024) Pear Nutrition Facts, Benefits & Info
https://www.usapears.org/pear-nutrition/

The Holmes Place Editorial Team