Table of ContentsView AllTable of ContentsTypes of PearsNutritional InformationHealth Benefits of PearsWho Should Avoid Pears?
Table of ContentsView All
View All
Table of Contents
Types of Pears
Nutritional Information
Health Benefits of Pears
Who Should Avoid Pears?
Pear fruits are chock-full ofantioxidantslike vitamin C, dietary fiber, and otherplant compoundsthat help promote overall health.
Pears are nutritious and may help benefitdigestion, balance cholesterol levels, and potentially lower the risk of cancer, diabetes, and heart disease. Fat and cholesterol free, pears weigh in at around 100 calories, making it a solid choice for supporting weight-loss efforts.
This article discusses the pear’s health benefits and nutritional information, including who should avoid eating it.
tanjica perovic photography / Getty Images
There are many different types of pears grown in the United States. Common varieties include:
Canned pears are commonly stored in juice or syrup.To avoid added sugars and carbohydrates, choose pears canned in water.
Some fruits may be called pears but aren’t a part of this fruit family. Prickly pears are part of the cactus family and are technically not a type of pear.
Which Fruits Are Best for Weight Loss?
Pear Nutrition
Pears are a great source of fiber,vitamin K, andpotassium. Here’s how the fruit’s nutritional content breaks down for a medium-sized pear:
Asian pears have fewer calories and contain more vitamin C and fiber than other pear varieties.
Pears vs. Apples
Pears andapplesboast similar benefits. They’re each great sources of vitamins, minerals, and fiber, with slight differences.
Levels ofphosphorusand sodium are comparable in pears and apples. But pears contain morecopper, iron, calcium, magnesium, and zinc than apples do. Apples contain higher levels of vitamins A, E, and B1, while pears have higher levels of vitamins B3 and K. Each contains roughly the same levels of vitamins C and B2.
Both fruits aresources of pectin, a fiber that supports gut health.
Pears and apples also each have a lowglycemic index (GI), classified at 55 or less. GI is a measurement of how quickly a food can make your blood sugar levels rise. Pears and apples increase blood sugar slowly in the body, making them a good option for people withdiabetes.
Research shows pears have many health benefits and have been used as anti-inflammatory, anti-hyperglycemic, and diuretic home remedies for thousands of years.
Boosts Fiber Intake
A medium-sized pear offers 5.5 g of fiber, roughly 22% of the daily recommended intake that health experts advise.
Dietary fiberis crucial for helping promote bowel movement function and reducing low-density lipoprotein (LDL, or “bad”) cholesterol. It helps add bulk tobowel movementsand protects against developing certain health conditions like heart disease, diabetes, and some types of cancer.
Treats Diverticulosis
Most healthy adults who eat a 2,000-calorie diet require at least 28 g of fiber per day, and some studies suggest that consuming at least 30 g of fiber each day may help preventdiverticular disease.
Reduces Risk of Cardiovascular Disease
Thanks to antioxidants in the fruit and its peel, pears may help a person’s risk of developing heart disease.
Some research shows that certain antioxidants in pears can help decreaseinflammation, reduce stiffness in heart tissue, increase levels ofhigh-density lipoprotein (HDL, or “good”) cholesterol, and lower levels ofLDL.
Another study found that adults withmetabolic syndrome(a set of symptoms that make heart disease risk higher) who ate two pears a day for three months had lower heart disease risk factors such aslarger waist circumferenceand high blood pressure.
Encourages Detoxification
The fruit’s high water content and ample fiber and fructose promote a laxative effect on the digestive system.
Fights Free Radicals
Because pears contain a naturally higher amount of fructose, they’re considered ahigh FODMAP (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols)food.
FODMAPsare found in many different foods and can cause gastrointestinal symptoms in some people. The gut doesn’t absorb these foods well, so they draw water out of the intestines and can cause symptoms like gas as they ferment in the digestive system.
People with digestive conditions likeirritable bowel syndrome (IBS)are often encouraged to eatlow-FODMAP foodsto help control symptoms like stomach pain, gas, and bloating.In these cases, reconsidering your pear intake may be best, but always check with a healthcare provider about your dietary needs and nutritional requirements.
Thoughpear allergiesmay seem rare, adverse reactions to this fruit are possible. Experts believe that allergy symptoms experienced after consuming a pear are a reaction to certain proteins found in the fruit, which are similar to proteins found inbirch pollenand peaches.
Summary
Pears are rich in powerful antioxidants, plant compounds, and dietary fiber. Research shows that the nutritional content in pears can help support gut and heart health, promote weight loss, and protect against the risk of certain health conditions.
Though pears are generally a beneficial addition to most healthy adults' diets, people with IBS may want to steer clear of this fruit to avoid exacerbating digestive symptoms.
23 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Slavin JL, Lloyd B.Health benefits of fruits and vegetables.Adv Nutr.2012 Jul;3(4):506–16. doi:10.3945/an.112.002154U.S. Department of Agriculture.Pears, raw.U.S. Department of Agriculture.Pears, canned, water pack, solids and liquids.The University of Arizona Cooperative Extension.Prickly pear cactus: food of the desert.U.S. Department of Agriculture.Pears, Asian, raw.MedlinePlus.High-fiber foods.U.S. Department of Agriculture.Apple, raw.Gayer BA, Avendano EE, Edelson E, et al.Effects of intake of apples, pears, or their products on cardiometabolic risk factors and clinical outcomes: a systematic review and meta-analysis.Curr Dev Nutr. 2019 Oct 3;3(10):nzz109. doi:10.1093/cdn/nzz109MedlinePlus.Glycemic index and diabetes.Reiland H, Slavin J.Systematic review of pears and health.Nutr Today. 2015;50(6):301-305. doi:10.1097/NT.0000000000000112Soliman GA.Dietary fiber, atherosclerosis, and cardiovascular disease.Nutrients. 2019;11(5):1155. doi:10.3390/nu11051155McKeown NM, Fahey GC, Slavin J, van der Kamp JW.Fiber intake for optimal health: how can healthcare professionals support people to reach dietary recommendations?BMJ. doi:10.1136/bmj-2020-054370UCSF Health.Diverticular disease and diet.Aune D, Sen A, Norat T, Riboli E.Dietary fibre intake and the risk of diverticular disease: a systematic review and meta-analysis of prospective studies.Eur J Nutr.2020 Mar;59(2):421-432. doi:10.1007/s00394-019-01967-wOffice of Disease Prevention and Health Promotion.Dietary guidelines.Hong SY, Lansky E, Kang SS, Yang M.A review of pears (Pyrus spp.), ancient functional food for modern times.BMC Complement Med Ther. 2021 Sep 1;21(1):219. doi:10.1186/s12906-021-03392-1Brahem M, Renard CMGC, Bureau S, Watrelot AA, Le Bourvellec C.Pear ripeness and tissue type impact procyanidin-cell wall interactions.Food Chem. 2019 Mar 1;275:754-762. doi:10.1016/j.foodchem.2018.09.156Navaei N, Pourafshar S, Akhavan NS, et al.Influence of daily fresh pear consumption on biomarkers of cardiometabolic health in middle-aged/older adults with metabolic syndrome: a randomized controlled trial.Food Funct.2019 Feb 20;10(2):1062-1072. doi:10.1039/c8fo01890aNational Institutes of Health Office of Dietary Supplements.Vitamin c.Monash University.First in FODMAP research.Nanayakkara WS, Skidmore PM, O’Brien L, et al.Efficacy of the low FODMAP diet for treating irritable bowel syndrome: the evidence to date.Clin Exp Gastroenterol. 2016;9:131-142. doi:10.2147/CEG.S86798O’Keeffe M, Lomer MCE.Who should deliver the low FODMAP diet and what educational methods are optimal: a review.J Gastroenterol Hepatol. 2017;32:23-26. doi:10.1111/jgh.13690University of Manchester.Allergy information for: pear (Pyrus communis).
23 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Slavin JL, Lloyd B.Health benefits of fruits and vegetables.Adv Nutr.2012 Jul;3(4):506–16. doi:10.3945/an.112.002154U.S. Department of Agriculture.Pears, raw.U.S. Department of Agriculture.Pears, canned, water pack, solids and liquids.The University of Arizona Cooperative Extension.Prickly pear cactus: food of the desert.U.S. Department of Agriculture.Pears, Asian, raw.MedlinePlus.High-fiber foods.U.S. Department of Agriculture.Apple, raw.Gayer BA, Avendano EE, Edelson E, et al.Effects of intake of apples, pears, or their products on cardiometabolic risk factors and clinical outcomes: a systematic review and meta-analysis.Curr Dev Nutr. 2019 Oct 3;3(10):nzz109. doi:10.1093/cdn/nzz109MedlinePlus.Glycemic index and diabetes.Reiland H, Slavin J.Systematic review of pears and health.Nutr Today. 2015;50(6):301-305. doi:10.1097/NT.0000000000000112Soliman GA.Dietary fiber, atherosclerosis, and cardiovascular disease.Nutrients. 2019;11(5):1155. doi:10.3390/nu11051155McKeown NM, Fahey GC, Slavin J, van der Kamp JW.Fiber intake for optimal health: how can healthcare professionals support people to reach dietary recommendations?BMJ. doi:10.1136/bmj-2020-054370UCSF Health.Diverticular disease and diet.Aune D, Sen A, Norat T, Riboli E.Dietary fibre intake and the risk of diverticular disease: a systematic review and meta-analysis of prospective studies.Eur J Nutr.2020 Mar;59(2):421-432. doi:10.1007/s00394-019-01967-wOffice of Disease Prevention and Health Promotion.Dietary guidelines.Hong SY, Lansky E, Kang SS, Yang M.A review of pears (Pyrus spp.), ancient functional food for modern times.BMC Complement Med Ther. 2021 Sep 1;21(1):219. doi:10.1186/s12906-021-03392-1Brahem M, Renard CMGC, Bureau S, Watrelot AA, Le Bourvellec C.Pear ripeness and tissue type impact procyanidin-cell wall interactions.Food Chem. 2019 Mar 1;275:754-762. doi:10.1016/j.foodchem.2018.09.156Navaei N, Pourafshar S, Akhavan NS, et al.Influence of daily fresh pear consumption on biomarkers of cardiometabolic health in middle-aged/older adults with metabolic syndrome: a randomized controlled trial.Food Funct.2019 Feb 20;10(2):1062-1072. doi:10.1039/c8fo01890aNational Institutes of Health Office of Dietary Supplements.Vitamin c.Monash University.First in FODMAP research.Nanayakkara WS, Skidmore PM, O’Brien L, et al.Efficacy of the low FODMAP diet for treating irritable bowel syndrome: the evidence to date.Clin Exp Gastroenterol. 2016;9:131-142. doi:10.2147/CEG.S86798O’Keeffe M, Lomer MCE.Who should deliver the low FODMAP diet and what educational methods are optimal: a review.J Gastroenterol Hepatol. 2017;32:23-26. doi:10.1111/jgh.13690University of Manchester.Allergy information for: pear (Pyrus communis).
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Slavin JL, Lloyd B.Health benefits of fruits and vegetables.Adv Nutr.2012 Jul;3(4):506–16. doi:10.3945/an.112.002154U.S. Department of Agriculture.Pears, raw.U.S. Department of Agriculture.Pears, canned, water pack, solids and liquids.The University of Arizona Cooperative Extension.Prickly pear cactus: food of the desert.U.S. Department of Agriculture.Pears, Asian, raw.MedlinePlus.High-fiber foods.U.S. Department of Agriculture.Apple, raw.Gayer BA, Avendano EE, Edelson E, et al.Effects of intake of apples, pears, or their products on cardiometabolic risk factors and clinical outcomes: a systematic review and meta-analysis.Curr Dev Nutr. 2019 Oct 3;3(10):nzz109. doi:10.1093/cdn/nzz109MedlinePlus.Glycemic index and diabetes.Reiland H, Slavin J.Systematic review of pears and health.Nutr Today. 2015;50(6):301-305. doi:10.1097/NT.0000000000000112Soliman GA.Dietary fiber, atherosclerosis, and cardiovascular disease.Nutrients. 2019;11(5):1155. doi:10.3390/nu11051155McKeown NM, Fahey GC, Slavin J, van der Kamp JW.Fiber intake for optimal health: how can healthcare professionals support people to reach dietary recommendations?BMJ. doi:10.1136/bmj-2020-054370UCSF Health.Diverticular disease and diet.Aune D, Sen A, Norat T, Riboli E.Dietary fibre intake and the risk of diverticular disease: a systematic review and meta-analysis of prospective studies.Eur J Nutr.2020 Mar;59(2):421-432. doi:10.1007/s00394-019-01967-wOffice of Disease Prevention and Health Promotion.Dietary guidelines.Hong SY, Lansky E, Kang SS, Yang M.A review of pears (Pyrus spp.), ancient functional food for modern times.BMC Complement Med Ther. 2021 Sep 1;21(1):219. doi:10.1186/s12906-021-03392-1Brahem M, Renard CMGC, Bureau S, Watrelot AA, Le Bourvellec C.Pear ripeness and tissue type impact procyanidin-cell wall interactions.Food Chem. 2019 Mar 1;275:754-762. doi:10.1016/j.foodchem.2018.09.156Navaei N, Pourafshar S, Akhavan NS, et al.Influence of daily fresh pear consumption on biomarkers of cardiometabolic health in middle-aged/older adults with metabolic syndrome: a randomized controlled trial.Food Funct.2019 Feb 20;10(2):1062-1072. doi:10.1039/c8fo01890aNational Institutes of Health Office of Dietary Supplements.Vitamin c.Monash University.First in FODMAP research.Nanayakkara WS, Skidmore PM, O’Brien L, et al.Efficacy of the low FODMAP diet for treating irritable bowel syndrome: the evidence to date.Clin Exp Gastroenterol. 2016;9:131-142. doi:10.2147/CEG.S86798O’Keeffe M, Lomer MCE.Who should deliver the low FODMAP diet and what educational methods are optimal: a review.J Gastroenterol Hepatol. 2017;32:23-26. doi:10.1111/jgh.13690University of Manchester.Allergy information for: pear (Pyrus communis).
Slavin JL, Lloyd B.Health benefits of fruits and vegetables.Adv Nutr.2012 Jul;3(4):506–16. doi:10.3945/an.112.002154
U.S. Department of Agriculture.Pears, raw.
U.S. Department of Agriculture.Pears, canned, water pack, solids and liquids.
The University of Arizona Cooperative Extension.Prickly pear cactus: food of the desert.
U.S. Department of Agriculture.Pears, Asian, raw.
MedlinePlus.High-fiber foods.
U.S. Department of Agriculture.Apple, raw.
Gayer BA, Avendano EE, Edelson E, et al.Effects of intake of apples, pears, or their products on cardiometabolic risk factors and clinical outcomes: a systematic review and meta-analysis.Curr Dev Nutr. 2019 Oct 3;3(10):nzz109. doi:10.1093/cdn/nzz109
MedlinePlus.Glycemic index and diabetes.
Reiland H, Slavin J.Systematic review of pears and health.Nutr Today. 2015;50(6):301-305. doi:10.1097/NT.0000000000000112
Soliman GA.Dietary fiber, atherosclerosis, and cardiovascular disease.Nutrients. 2019;11(5):1155. doi:10.3390/nu11051155
McKeown NM, Fahey GC, Slavin J, van der Kamp JW.Fiber intake for optimal health: how can healthcare professionals support people to reach dietary recommendations?BMJ. doi:10.1136/bmj-2020-054370
UCSF Health.Diverticular disease and diet.
Aune D, Sen A, Norat T, Riboli E.Dietary fibre intake and the risk of diverticular disease: a systematic review and meta-analysis of prospective studies.Eur J Nutr.2020 Mar;59(2):421-432. doi:10.1007/s00394-019-01967-w
Office of Disease Prevention and Health Promotion.Dietary guidelines.
Hong SY, Lansky E, Kang SS, Yang M.A review of pears (Pyrus spp.), ancient functional food for modern times.BMC Complement Med Ther. 2021 Sep 1;21(1):219. doi:10.1186/s12906-021-03392-1
Brahem M, Renard CMGC, Bureau S, Watrelot AA, Le Bourvellec C.Pear ripeness and tissue type impact procyanidin-cell wall interactions.Food Chem. 2019 Mar 1;275:754-762. doi:10.1016/j.foodchem.2018.09.156
Navaei N, Pourafshar S, Akhavan NS, et al.Influence of daily fresh pear consumption on biomarkers of cardiometabolic health in middle-aged/older adults with metabolic syndrome: a randomized controlled trial.Food Funct.2019 Feb 20;10(2):1062-1072. doi:10.1039/c8fo01890a
National Institutes of Health Office of Dietary Supplements.Vitamin c.
Monash University.First in FODMAP research.
Nanayakkara WS, Skidmore PM, O’Brien L, et al.Efficacy of the low FODMAP diet for treating irritable bowel syndrome: the evidence to date.Clin Exp Gastroenterol. 2016;9:131-142. doi:10.2147/CEG.S86798
O’Keeffe M, Lomer MCE.Who should deliver the low FODMAP diet and what educational methods are optimal: a review.J Gastroenterol Hepatol. 2017;32:23-26. doi:10.1111/jgh.13690
University of Manchester.Allergy information for: pear (Pyrus communis).
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