Group · Fruit
Pear
The pear comes in summer and winter varieties (Williams, Comice, Conference, Passe-Crassane) with very different textures, from melting to crunchy flesh. It is eaten raw, poached or cooked in savoury dishes, where it goes particularly well with blue cheeses.
In terms of nutrition facts: 49.7 kcal per 100 g, with 11.4 g of carbohydrate of which 9.4 g sugars, and above all 3.1 g of fibre, one of the best scores among common fruits. It is, however, very low in protein, 0.25 g per 100 g, and contains 85 g of water.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 50 kcal |
| Kilojoules | 209 kJ |
| Protein | 0,3 g |
| Carbohydrate | 11,4 g |
| Fat | 0,1 g |
| Fibre | 3,1 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Potassium110 mg6 %
- Copper0,05 mg5 %
- Vitamin C1,98 mg2 %
- Magnesium5,3 mg1 %
- Phosphorus9,55 mg1 %
- Total omega-30,03 g1 %
- Vitamin B50,06 mg1 %
- Manganese0,02 mg1 %
- Vitamin B9dietary folate equivalents15,5 µg
See the other 4 nutrients
- Zinc0,08 mg1 %
- Calcium5 mg1 %
- Iron0,08 mg1 %
- Vitamin A0,91 µg0 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
Its fibre is its real interest. 3.1 g per 100 g, nearly double that of a clementine. A medium pear of 150 g provides nearly 5 g, out of the 25 to 30 g recommended a day, while the average intake in France tops out around 20 g.
Do not peel it. A large share of this fibre is concentrated in the skin. A simple wash is enough, and the texture bothers nobody on a ripe pear.
It contains sorbitol. This polyol explains its mild laxative effect, useful for some, uncomfortable for others: people sensitive to FODMAPs often tolerate it poorly, especially raw and in quantity.
It ripens after picking. Bought firm, it softens in three to five days at room temperature, faster next to an apple or a banana. In the fridge, the process stops dead.
Poached, it replaces a sweet dessert. In water with a star anise and a stick of cinnamon, with no added sugar: the spices give the impression of sweetness, and the fruit does the rest.
Pears and diabetes: with a glycaemic index of 38 and nearly 5 g of fibre per fruit, the pear suits very well. The figures are in our guide pears and diabetes.
Sources
Average nutritional values per 100 g, provided for guidance only (may vary by brand, cut and preparation).
