Fruit
Pear
Nutrition facts
Serving: 1 pear (180 g)
| Nutrient | Per serving | % DV |
|---|---|---|
| Calories | 103 kcal | |
| Protein | 0.7 g | |
| Carbs | 27.4 g | |
| Fibre | 5.6 g | 20 % |
| Sugars | 17.6 g | 18 % |
| Fat | 0.2 g | 0 % |
| Saturated fat | 0 g | 0 % |
| Sodium | 2 mg | 0 % |
| Copper | 0 mg | 16 % |
Values per serving, calculated from the USDA FoodData Central (SR Legacy).
What the label does not say
- Pears contain sorbitol and more fructose than glucose, two sugars only partly absorbed in the small intestine; that is why they are rated “high” in FODMAPs, and pear, prune and apple juices are the ones that contain the most sorbitol.
- One pear covers 20% of the daily value for fibre: the skin carries a good share, and the small gritty cells in the flesh (sclereids) are lignified fibre.
Preparation
Peeled, it loses some of its fibre; poached, it keeps its fibre, but the poaching syrup adds sugars, as do canned pears in syrup (choose those in juice or water).
To mention to a professional
- On a low-FODMAP diet supervised by a professional, pear is among the first fruits removed (fructose and sorbitol).
- Pear is among the fruits of the oral allergy syndrome linked to birch pollen, with apple, peach and cherry; cooked, it is often tolerated, as the protein involved is heat-sensitive.
Sources
- Pears, raw
- USDA FoodData Central, SR Legacy
- Monash University, FODMAP database
- Canadian Paediatric Society, functional constipation in children (sorbitol-rich juices)
- AAAAI, Oral allergy syndrome (birch pollen)
Educational information: it does not replace the advice of a health professional, especially if you take medication, are pregnant or are breastfeeding.