Pear Nutritional Value and 11 Health Benefits
Belonging to the tree species scientifically known as genus Pyrus, the pear is a pomaceous fruit known to humans since prehistoric times. The cultivation of it extends to the utmost antiquity where the climatic conditions are fresh and temperate. Apple, a popular fruit too belongs to the same species and has a floral structure that resembles a pear.
Like an apple, a pear is a fruit with several seeds in it. The color of its skin varies from yellow, brown, red, and green. Juicy, sweet, and usually mild, pears are available in a large variety in the market. The Bosc variety has a long tapered neck, generally brown and less juicy. The Anjou’s variety is oval-shaped, yellowish-green in color, and is cultivated in winters.
The Bartlett’s variety, bright yellow in color and very sweet and juicy, is available during the summers. Available during the late fall, the rounder and green-skinned Comice variety tastes the best and is sweet and very juicy. A detailed chart with the nutritional values and health benefits given below will explain why pears should be introduced into our daily diet.
Pear Nutritional Facts
Amount of Pears: 1 cup (halves)
Total Weight of Pears: 180 g
| Nutrients | Amount |
| Basic Components | |
| Protein | 47.3 kJ |
| Water | 48.0 g |
| Ash | 2.0 g |
| Calories | |
| Total Calories | 1976kJ |
| Calories From Carbohydrate | 1888kJ |
| Calories From Fat | 39.8kJ |
| Calories From Protein | 47.3kJ |
| Carbohydrates | |
| Total Carbohydrate | 125g |
| Dietary Fiber | 13.5g |
| Sugars | 112g |
| Fats & Fatty Acids | |
| Total Fat | 1.1g |
| Saturated Fat | 0.1g |
| Monounsaturated Fat | 0.2g |
| Polyunsaturated Fat | 0.3g |
| Total Omega-3 Fatty Acids | 3.6mg |
| Total Omega-6 Fatty Acids | 263mg |
| Vitamins | |
| Vitamin A | 5.4 IU |
| Vitamin E | 0.1 mg |
| Vitamin K | 36.7 mcg |
| Riboflavin | 0.3 mg |
| Niacin | 2.5 mg |
| Vitamin B6 | 0.1 mg |
| Pantothenic Acid | 0.3 mg |
| Minerals | |
| Calcium | 61.2 mg |
| Iron | 3.8 mg |
| Magnesium | 59.4 mg |
| Phosphorus | 106 mg |
| Potassium | 959 mg |
| Sodium | 10.8 mg |
| Zinc | 0.7 mg |
| Copper | 0.7 mg |
| Manganese | 0.6 mg |
| Selenium | 0.4 mcg |
Health Benefits of Pears
- Pear juice is commonly the first juice introduced to infants as it is less allergenic than the other fruit juices.
- Vitamin K content in a pear helps in blood clotting. It also has the potential to prevent diseases such as stroke and other heart diseases.
- The Vitamin C content in a pear is one of the main compounds that help in the proper functioning of the body such as in the regulation of cholesterol levels, fat transformation, improving immunity in the body, and proper brain functioning.
- The fiber content in a pear helps in proper digestion. Very good for diabetics, pears are also useful as they help in overcoming constipation and intestinal inflammation.
- Colon cancer can be prevented with the intake of a pear because of the fiber and copper contained in it.
- Having a pear can help build up the immune system because of the anti-oxidant nutrients present in it.
- As pear is rich in copper and Vitamin C content, it acts as a good anti-oxidant that guards the cells against being damaged by free radicals.
- Pear has a terrific cooling effect. Thus, it is a vital fruit to have in order to reduce fever.
- Because it is rich in Vitamin B-complex and potassium, the pear is good for the heart and to maintain blood pressure.
- Pear is an exceptional source of water-soluble fiber. So, regular intake of pear juice helps in regulating bowel movements.
- Drinking boiled pear juice with honey helps in healing throat infections and vocal cord problems.
The nutritional facts and health benefits listed above surely should be able to persuade you in making pear a part of your daily diet.
