Pear (raw)
A high-fiber, low-GI fruit that keeps you full between meals.
1 Amount
How it fits your macros
Get your daily targets with the macro calculator to see what share of your day this portion covers.
Pear for gym-goers
Per 100 g, pear (raw) provides 57 kcal, 0.4 g protein, 15.2 g carbohydrate (3.1 g fiber, 9.8 g sugars) and 0.1 g fat (0 g saturated). It's mainly a carb source, so pair it with some protein to make a complete meal.
A typical serving (1 medium pear, about 178 g) comes to roughly 101 kcal and 0.7 g protein.
These are typical averages. Brand, variety, ripeness and cooking method all shift the numbers, so weigh food in the same state (raw or cooked) as the entry you log.
About Pear
A raw pear with skin has about 57 kcal per 100 g and, at around 3 g per 100 g, more fiber than most common tree fruits. Its GI of about 38 is close to an apple's, but a medium pear gives you a bit more fiber, roughly 5.5 g.
In a gym diet
Pears keep hunger quiet between meals on a cut. The fiber and water slow you down while you eat, and they stay with you afterwards. They're less suited to fueling right before training, as the fiber can sit heavily during intense sessions. Pair one with cheese, jerky or a shake for a balanced snack. They're cheap and around most of the year.
Preparation and cooking
Keep the skin on for the most fiber, and weigh the edible part without the core and stem. Poached pears turn soft and lovely, but the syrup or wine adds calories this entry doesn't include. Cut ripe pears brown quickly; a squeeze of lemon helps.
Buying and storage
Pears ripen from the inside out. Press gently near the stem, and when it gives slightly, it's ready. Ripen at room temperature, then refrigerate. Canned pears in syrup are a different, sweeter food.
Things to watch
Pears are rich in fructose and sorbitol, which makes them high-FODMAP and a common cause of gas or loose stools in sensitive people. Juice and peeled, canned pears lose much of the fiber.
Meal ideas
- Snack plate: sliced pear, a few walnuts and a slice of reduced-fat Gouda.
- Warm breakfast: oats with diced pear, cinnamon and a scoop of vanilla protein.
- Dinner salad: arugula, pear, grilled chicken, blue cheese crumbles and a light vinaigrette.
Nutrient highlights
None of the tracked vitamins and minerals reaches 10% of the Daily Value per 100 g, so you're eating it mainly for its macros.
How it ranks among 18 Fruits
| Protein per 100 kcal | 0.7 g | #16 of 18 |
| Protein per 100 g | 0.4 g | #17 of 18 |
| Fiber per 100 g | 3.1 g | #5 of 18 |
| Lowest calories per 100 g | 57 kcal | #9 of 18 |
Ranked within this category of the gym.diet food database (1 = best for that measure).
Similar foods
Dates, Medjool
277 kcal · P 1.8 · C 75 · F 0.2
→Apple, with skin (raw)
52 kcal · P 0.3 · C 13.8 · F 0.2
→Pineapple (raw)
50 kcal · P 0.5 · C 13.1 · F 0.1
→Grapes, red or green (raw)
69 kcal · P 0.7 · C 18.1 · F 0.2
→Raisins, seedless
299 kcal · P 3.1 · C 79.2 · F 0.5
→Blueberries (raw)
57 kcal · P 0.7 · C 14.5 · F 0.3
Source
Approximate per-100 g values compiled from USDA FoodData Central (SR Legacy / Foundation Foods), rounded. Daily Values are the U.S. FDA reference amounts for adults (2,000 kcal diet).
Frequently asked questions
How many calories are in pear?
Pear (raw) has about 57 kcal per 100 g, or roughly 101 kcal per 1 medium pear (178 g).
How much protein is in pear?
About 0.4 g of protein per 100 g and 0.7 g per 1 medium pear. That works out to 0.7 g per 100 kcal, so it's not primarily a protein source.
Is pear good for cutting or bulking?
It works in either phase. What matters is how it fits into your total calories and protein for the day.
Are pears better than apples for fiber?
A medium pear usually has slightly more fiber than a medium apple, partly because pears are a bit bigger and a bit higher in fiber per gram. Both are great for staying full. Eat either one with the skin to keep most of the fiber.
Why do pears sometimes upset my stomach?
Pears contain sorbitol and excess fructose, which some people absorb poorly, leading to bloating or loose stools. These are FODMAPs, and smaller portions often go down better. If symptoms keep coming back, talk to a clinician or dietitian.
Nutrition Facts
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values approximate.