Pears, raw
FDC 169118NLEA serving (166 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 37 · -44 vs Fruits & juices medianRaw pears score 37 of 100, a Low band that ranks 48th of 60 in Fruits & juices, well under the category median of 81. The one clear standout is dietary fiber at 11% DV per serving, with the rest of the profile fairly light.
Eaten out of hand or sliced into salads and oatmeal, a typical NLEA serving is about 166 g, roughly one medium pear. At 57 calories and 9.75 g of sugar per 100 g it's a modest, low-sodium snack, though its density score trails well behind other fruit; bananas rank meaningfully higher in the same category.
See how this score is calculated, build a plate around pears, raw, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 57 kcal | 3% |
| Total fat | 0.14 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 1 mg | 0% |
| Carbohydrate | 15 g | 6% |
| Dietary fiber | 3.1 g | 11% |
| Sugars | 9.8 g | |
| Protein | 0.36 g | 1% |
| Potassium | 116 mg | 2% |
| Calcium | 9 mg | 1% |
| Iron | 0.18 mg | 1% |
| Magnesium | 7 mg | 2% |
| Vitamin C | 4.3 mg | 5% |
| Vitamin A | 1 µg | 0% |
| Vitamin E | 0.12 mg | 1% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 95 kcal | 5% |
| Total fat | 0.23 g | 0% |
| Saturated fat | 0.04 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 1.7 mg | 0% |
| Carbohydrate | 25 g | 9% |
| Dietary fiber | 5.1 g | 18% |
| Sugars | 16 g | |
| Protein | 0.6 g | 1% |
| Potassium | 193 mg | 4% |
| Calcium | 15 mg | 1% |
| Iron | 0.3 mg | 2% |
| Magnesium | 12 mg | 3% |
| Vitamin C | 7.1 mg | 8% |
| Vitamin A | 1.7 µg | 0% |
| Vitamin E | 0.2 mg | 1% |
Source: USDA FoodData Central · Public domain
FDC 169118Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the fruits & juices median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Jackfruit, rawDensity 38 vs 37Bananas, rawDensity 45 vs 37Plums, rawDensity 45 vs 37Original analysis by NutriVerdict
In the kitchen and how to use it
Pears are eaten fresh out of hand as a simple snack, sliced into green salads with walnuts or blue cheese, poached whole in wine or a light syrup for an elegant dessert, baked into tarts and crisps, or paired on a cheese board with a sharp or blue cheese and a handful of nuts. Their texture ranges from crisp and slightly grainy when just ripe to soft, juicy, and almost buttery once fully ripened, with a mild, floral sweetness throughout that pairs well with warm spices like cinnamon and clove in a baked crumble.
Choose pears that give slightly to gentle pressure near the stem, since most are picked underripe at the store and finish ripening at room temperature, ideally in a paper bag to trap the ethylene gas that speeds things along; once ripe, refrigerate the fruit to slow further softening for a few extra days. At 57 calories and just 1mg sodium per 100g, a whole NLEA serving (166g) is a low-calorie way to add volume and natural sweetness to a meal, snack, or lunchbox without added sugar. The 3.1g fiber per 100g (11% DV) sits largely in the skin, so eating the pear unpeeled keeps more of that fiber intact than a peeled slice would.
Frequently asked questions about pears, raw
How many calories are in a pear?
A pear has 57 calories per 100g, or about 95 calories in a whole NLEA serving (166g).
Do pears have much fiber?
They provide 3.1g fiber per 100g (11% DV), much of it concentrated in the skin.
How do you ripen pears?
Leave them at room temperature, ideally in a paper bag, until they yield slightly to pressure near the stem, then refrigerate to slow further ripening.