Fruits · IFCT 2017
Pear: nutrition per 100 g
Per 100 g, pear gives 38 kcal, 8.1 g carbohydrate, 7.4 g sugars and 4.5 g dietary fibre, according to IFCT 2017. That fibre ranks 13th of 43 fruits and is the pear's main strength. Otherwise it is a low-nutrient, high-water fruit, 40th among fruits for vitamin C at 3.3 mg, valued for its crunch, juice and the fact that it arrives in the monsoon.
About pear
Pear, nashpati in Hindi, Bengali, Marathi, Punjabi and Urdu, tang in Kashmiri, berikai in Kannada and berikkai in Tamil, is grown mainly in Jammu and Kashmir, Himachal Pradesh, Uttarakhand and Punjab, with small hill crops in the Nilgiris and Kodaikanal. Punjab's hard, gritty sand pear, patharnakh, and the softer, juicier babugosha are the two names most Indian shoppers know. The fruit ripens in the monsoon months, when few other temperate fruits are on sale.
Most pears in India are eaten raw, crisp and cold. The hard sand pears keep well and travel far, while softer types bruise quickly. In north Indian homes, firm pears are also turned into murabba and a sweet and sour chutney, and stewed pear is an easy fruit for older adults who find apple too hard.
What pear brings to a meal
- 01
Fibre is the strength
Pear has 4.5 g dietary fibre per 100 g, 13th of 43 fruits and 91st of 256 foods. The gritty cells in sand pears and the skin both add to it.
- 02
Light and juicy
With 86.5 g water and 38 kcal per 100 g, pear ranks 32nd of 44 fruits for energy. Of its 8.1 g carbohydrate, 7.4 g is natural sugar.
- 03
Vitamin K1 and vitamin E
IFCT 2017 records 12.6 micrograms of vitamin K1 and 0.29 mg vitamin E per 100 g, the latter ranking 11th of 44 fruits.
- 04
Low in most nutrients
Pear ranks 42nd of 44 fruits for potassium at 106 mg and 40th for vitamin C. It is a refreshing fruit rather than a nutrient-dense one.
Pear nutrition facts per 100 g
Every value IFCT 2017 reports for the edible portion, with the share of an adult's daily need that 100 g covers where ICMR-NIN sets a requirement.
| Nutrient | Per 100 g | Adult man | Adult woman |
|---|---|---|---|
| Energy and macronutrients | |||
| Energy | 38 kcal | 2% | 2% |
| Protein | 0.4 g | 1% | 1% |
| Carbohydrate (available) | 8.1 g | ||
| Dietary fibre | 4.5 g | ||
| Free sugars | 7.4 g | ||
| Total fat | 0.3 g | ||
| Water | 86.5 g | ||
| Fats | |||
| Saturated fat | 0.08 g | ||
| Monounsaturated fat | 0.02 g | ||
| Polyunsaturated fat | 0.1 g | ||
| Omega-3 (alpha-linolenic acid) | 17 mg | ||
| Cholesterol | 0 mg | ||
| Minerals | |||
| Calcium | 7 mg | 1% | 1% |
| Iron | 0.28 mg | 1% | 1% |
| Zinc | 0.07 mg | 0% | 1% |
| Magnesium | 8 mg | 2% | 2% |
| Phosphorus | 7 mg | ||
| Potassium | 106 mg | ||
| Sodium | 2 mg | ||
| Copper | 0.08 mg | ||
| Vitamins | |||
| Vitamin C | 3.3 mg | 4% | 5% |
| Beta-carotene | 13 µg | ||
| Thiamine (B1) | 0.02 mg | 1% | 1% |
| Riboflavin (B2) | 0.02 mg | 1% | 1% |
| Niacin (B3) | 0.13 mg | 1% | 1% |
| Vitamin B6 | 0.09 mg | 4% | 5% |
| Folate (B9) | 5 µg | 2% | 2% |
| Vitamin E (alpha-tocopherol) | 0.29 mg | ||
| Vitamin K1 | 12.6 µg | ||
Values per 100 g of the edible portion. Source: Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition, Indian Council of Medical Research, Hyderabad. Daily-need shares use the ICMR-NIN 2020 recommended dietary allowances for a 65 kg man and a 55 kg woman doing sedentary work (ICMR-NIN brief note). Nutrients IFCT did not analyse for this food are left out rather than shown as zero.
Cite this page
NNWA Nutrition and Wellness Academy. Pear: nutrition per 100 g. Data: Indian Food Composition Tables 2017, ICMR-National Institute of Nutrition. https://nnwa.in/foods/fruits/pear/
Where pear sits among Indian foods
Ranked per 100 g against the other 43 fruits and every food in the tables.
| Nutrient | Per 100 g | In fruits | Among all foods |
|---|---|---|---|
| Dietary fibre | 4.5 g | 13th of 43 | 90th of 182 |
| Beta-carotene | 13 µg | 18th of 41 | 97th of 160 |
| Vitamin C | 3.3 mg | 40th of 44 | 116th of 130 |
| Vitamin E (alpha-tocopherol) | 0.29 mg | 11th of 44 | 122nd of 242 |
| Omega-3 (alpha-linolenic acid) | 17 mg | 29th of 42 | 168th of 202 |
How pear is eaten
- Eaten raw and chilled, skin on, as a crisp monsoon snack.
- Nashpati ka murabba: firm pears simmered slowly in sugar syrup with cardamom.
- A quick sweet and sour pear chutney with jaggery, dry ginger and red chilli.
- Stewed with a little cinnamon until soft for children and older adults.
Before you plan around it
Pears are naturally rich in sorbitol and fructose, which some people, especially those with irritable bowel syndrome, find cause gas or loose stools; a smaller portion usually solves it. Most of the fibre is in and near the skin, so wash rather than peel. Hard sand pears are a choking risk for small children; grate or stew them. With only 106 mg potassium per 100 g, pear is one of the gentler fruits for kidney patients on a potassium limit.
Food composition is general information, not a diet plan. Anyone managing a medical condition should plan their diet with a doctor or a registered dietitian.
What people ask about pear
Is pear high in fibre?
Yes, for a fruit. IFCT 2017 lists 4.5 g dietary fibre per 100 g of pear, 13th of 43 fruits. Eating it with the skin keeps most of that fibre.
Can people with diabetes eat pear?
Pear suits most meal plans in sensible amounts, with 8.1 g carbohydrate and 7.4 g sugars per 100 g alongside 4.5 g fibre. Eat it whole rather than as juice or murabba, and plan portions with your doctor or dietitian.
When is pear season in India?
Indian pears ripen in the monsoon months, from the hills of Kashmir, Himachal and Uttarakhand and the plains of Punjab. Imported pears fill shops for the rest of the year.
Is pear good for kidney patients?
Pear is relatively low in potassium, at 106 mg per 100 g, so it is often one of the fruits allowed on a potassium-restricted diet. The amount should still follow the advice of a nephrologist or renal dietitian.
Related foods and tables
Apple
Nutrition per 100 g, from IFCT 2017.
Peach
Nutrition per 100 g, from IFCT 2017.
Plum
Nutrition per 100 g, from IFCT 2017.
Guava
Nutrition per 100 g, from IFCT 2017.
Chikoo (sapota)
Nutrition per 100 g, from IFCT 2017.
Dietary fibre content of Indian foods
Every food in the tables, ranked by dietary fibre per 100 g.
Beta-carotene content of Indian foods
Every food in the tables, ranked by beta-carotene per 100 g.
Vitamin C content of Indian foods
Every food in the tables, ranked by vitamin c per 100 g.
All fruits
44 foods in this group, compared.
Learn to use this data
Certification in Nutrition
Reading food composition tables and turning them into meal plans is taught in this NNWA course.