There are over 3,000 varieties of pears, with nearly a dozen sold each year in the U.S. In fact, the U.S. is one of the largest pear producers in the world, producing Bartletts, Boscs, and Anjou by the (literal) ton.
Despite their ready availability, pears aren’t the most popular fruit among Americans; in some surveys, they barely crack the top 40 fruits. Sure, pears have a very mild flavor, and like avocados, they go from firm to mushy quickly. Still, there’s a reason why premium pears are a coveted gift: They symbolize prosperity, and when cooked right, they’re buttery smooth, sweet, and juicy.
Pears are also packed with beneficial nutrients, according to Julie Pace, R.D., owner of Core Nutrition Health and Wellness. “Pears are an excellent source of dietary fiber, antioxidants, minerals, and beneficial plant compounds,” Pace explains, adding that the nutrients in pears provide several health benefits, including reducing the risk of certain diseases. Pears are especially good for gut and heart health.
Even if you haven’t been too impressed with pears before, their nutritional value and potential health benefits might convince you to give them another try.
Nutritional content of pears
Fruits and vegetables are some of the most powerful sources of vitamins and minerals, so it’s no wonder that pears are packed with nutrients.
According to the USDA, one medium-sized pear contains over 12 essential nutrients, including the following:
- calorie: 112
- fat: 0.3 grams (g)
- protein: 0.7 g
- carbohydrates: 27 grams
- fiber: 5.5 g
- Total Carbohydrates: 17.2 g
- Vitamin C: 7.8 milligrams (mg)
- copper: 0.14mg
- potassium: 179mg
- Vitamin K: 6.7 micrograms (mcg)
Pears contain no added sugar and are naturally low in sodium and saturated fat, says Hannah Jones, a registered dietitian in Oklahoma City, Oklahoma. This combination of nutrients makes pears an excellent food for reducing the risk of chronic disease and supporting healthy digestion, Jones says.
The nutrients in pears seem good at first glance, but what are their health benefits? We spoke to registered dietitians to uncover the potential health benefits of pears, which are many. Here are some of the health benefits of pears that experts highlight:
Health benefits of pears
Pears are rich in dietary fiber.
What pears don’t like, they make up for with fiber. Getting plenty of fiber is important for healthy digestion, but it’s a nutrient that many Americans lack. According to the American Academy of Nutrition, fewer than 10 percent of American adults currently meet the recommended daily intake of dietary fiber. If you’re in that group, pears may be the high-fiber solution you’re looking for. With 5.5 grams of fiber per serving, one medium pear provides about 20 percent of your recommended daily value (DV) for dietary fiber, says Jones.
So why do we need fiber in the first place? This essential nutrient has been linked to many health benefits, including heart health, but it’s primarily known for supporting gut health. “Pears provide both soluble and insoluble fiber,” says Jones. “They may promote gut health by softening and bulking up stool, making it easier to pass.” This could be especially beneficial for the estimated 4 million Americans who suffer from constipation.
Supports heart health.
The fiber in pears mentioned above doesn’t just keep your intestines smooth, it’s also a surprising component of a heart-healthy diet. According to a 2022 study, the more fiber you eat, the lower your risk of cardiovascular disease, including heart attack and stroke. And there’s plenty of research suggesting that a diet high in fiber can help prevent cardiovascular disease.
In addition to fiber, pears are packed with antioxidants. “The antioxidants in pears, such as procyanidins and quercetin, have remarkable benefits for the heart,” Pace explains. “They can improve blood markers associated with heart health.” Taking a closer look at quercetin, a flavonoid found in pear skin, a 2020 review found it significantly reduces total and LDL cholesterol. Lowering bad cholesterol also reduces the risk of heart disease, the leading cause of death in the United States.
Pears may reduce the risk of type 2 diabetes.
There are many reasons why pears are good for blood sugar control: Specifically, they’re high in dietary fiber, have a low glycemic index, and are high in antioxidants called anthocyanins, all of which help prevent blood sugar spikes and lower the risk of type 2 diabetes.
As well as supporting gut and heart health, fibre has also been shown to help manage blood sugar levels in people with diabetes. How does it work? “Fibre helps regulate blood sugar levels by slowing down how quickly your body absorbs carbohydrates and sugars,” explains Jones.
Plus, eating more pears may help reduce your risk of type 2 diabetes: “Eating anthocyanin-rich fruits, especially red pears, five or more times a week is a delicious way to reduce your risk of type 2 diabetes by up to 23 percent,” Pace explains, citing a 2012 study. “It also improves blood sugar control.”
Pears are rich in antioxidants.
Both dietitians we spoke to emphasized the antioxidant content of pears. Pears contain antioxidants such as vitamin C, vitamin K, quercetin, and anthocyanins. In addition, the fiber in pears acts as an antioxidant, says Jones. The high amount of antioxidants in pears, and the antioxidants in the rest of your diet, she adds, can help reduce your risk of many diseases. There’s research to back this up, with a 2019 review concluding that a diet high in antioxidant-rich plant foods, including pears, can reduce your risk of chronic disease and all-cause mortality.
If you want to maximize your antioxidant intake, don’t peel the pears, as most of the antioxidants in pears are concentrated in the skin, says Pace.
Pears have anti-inflammatory properties.
Inflammation gets a bad rap, but it’s actually your body’s way of protecting you. Inflammation is a natural response to anything your body sees as a threat, but when there’s no actual threat, inflammation can build up and cause chronic inflammation, which isn’t a good thing.
Luckily, diet is one way to reduce inflammation. According to the Cleveland Clinic, pears’ anti-inflammatory properties are due in large part to their high antioxidant content. In particular, the flavonoids found in pears have anti-inflammatory properties, says Jones. These flavonoids help reduce inflammation, which in turn reduces the risk of inflammatory diseases like type 2 diabetes and heart disease.
Pears support healthy gut flora.
Your gut microbiome is a wonderful place that not only impacts your digestive health, but also contributes to your immune system health and other bodily functions. Your gut microbiome is full of bacteria, but don’t worry: your gut microbiome is also home to “good” bacteria. These are called probiotics, and they feed on the prebiotics found in pears, says Pace. “The prebiotics in pears promote healthy gut flora, which is essential for your digestive system and overall health,” she explains. The prebiotic fiber in pears has been shown to stimulate these “good” bacteria, contributing to a healthy gut flora.
