Pear Nutrition

Pear Nutrition

A good fruit source of fibre and containing reasonable amounts of potassium, vitamin C and copper, pear nutrition is a good general antioxidant fruit.

  • Pears contain good amounts of fibre which support bowel regularity, thereby helping to prevent bowel cancer. Fibre also helps to maintain normal cholesterol and blood sugar levels.

  • Pear nutrition also contains a reasonably good amount of potassium which is needed in nerve and muscle function and to maintain the bodies' acid balance. Potassium can also lower the risk of high blood pressure.

  • Pears provide a reasonably good dose of vitamin C which is needed to help protect cells and tissues from free radical damage, thereby lowering the risk of cancer. Vitamin C also plays a part in dietary iron absorption.

  • Pear nutrition also provides a reasonably good amount of copper which helps the body to utilise dietary iron and reduce free radical damage to the tissues. Copper also plays a part in thyroid function.

  • One pear contains around 100 calories.



    THE FULL NUTRITIONAL VALUE OF PEARS:

    Pears, raw

    Refuse: 10%  (Stem, core and seeds)
    Scientific Name:  Pyrus communis
    Common Name:  Includes USDA commodity food A435
    NDB No: 09252 (Nutrient values and weights are for edible portion)

    NutrientUnits1.00 X 1 medium
    -------
    178g
    Proximates
    Water
    g
    149.00
    Energy
    kcal
    103
    Energy
    kJ
    431
    Protein
    g
    0.68
    Total lipid (fat)
    g
    0.21
    Ash
    g
    0.59
    Carbohydrate, by difference
    g
    27.52
    Fiber, total dietary
    g
    5.5
    Sugars, total
    g
    17.44
    Sucrose
    g
    1.39
    Glucose (dextrose)
    g
    4.91
    Fructose
    g
    11.09
    Lactose
    g
    0.02
    Maltose
    g
    0.02
    Galactose
    g
    0.00
    Minerals
    Calcium, Ca
    mg
    16
    Iron, Fe
    mg
    0.30
    Magnesium, Mg
    mg
    12
    Phosphorus, P
    mg
    20
    Potassium, K
    mg
    212
    Sodium, Na
    mg
    2
    Zinc, Zn
    mg
    0.18
    Copper, Cu
    mg
    0.146
    Manganese, Mn
    mg
    0.087
    Fluoride, F
    mcg
    3.9
    Selenium, Se
    mcg
    0.2
    Vitamins
    Vitamin C, total ascorbic acid
    mg
    7.5
    Thiamin
    mg
    0.021
    Riboflavin
    mg
    0.045
    Niacin
    mg
    0.279
    Pantothenic acid
    mg
    0.085
    Vitamin B-6
    mg
    0.050
    Folate, total
    mcg
    12
    Folic acid
    mcg
    0
    Folate, food
    mcg
    12
    Folate, DFE
    mcg_DFE
    12
    Choline, total
    mg
    9.1
    Betaine
    mg
    0.4
    Vitamin B-12
    mcg
    0.00
    Vitamin B-12, added
    mcg
    0.00
    Vitamin A, RAE
    mcg_RAE
    2
    Retinol
    mcg
    0
    Carotene, beta
    mcg
    23
    Carotene, alpha
    mcg
    0
    Cryptoxanthin, beta
    mcg
    4
    Vitamin A, IU
    IU
    41
    Lycopene
    mcg
    0
    Lutein + zeaxanthin
    mcg
    80
    Vitamin E (alpha-tocopherol)
    mg
    0.21
    Vitamin E, added
    mg
    0.00
    Tocopherol, beta
    mg
    0.00
    Tocopherol, gamma
    mg
    0.05
    Tocopherol, delta
    mg
    0.00
    Vitamin D (D2 + D3)
    mcg
    0.0
    Vitamin D
    IU
    0
    Vitamin K (phylloquinone)
    mcg
    8.0
    Lipids
    Fatty acids, total saturated
    g
    0.011
    4:0
    g
    0.000
    6:0
    g
    0.000
    8:0
    g
    0.000
    10:0
    g
    0.000
    12:0
    g
    0.000
    14:0
    g
    0.000
    16:0
    g
    0.009
    18:0
    g
    0.002
    Fatty acids, total monounsaturated
    g
    0.046
    16:1 undifferentiated
    g
    0.002
    18:1 undifferentiated
    g
    0.045
    20:1
    g
    0.000
    22:1 undifferentiated
    g
    0.000
    Fatty acids, total polyunsaturated
    g
    0.052
    18:2 undifferentiated
    g
    0.052
    18:3 undifferentiated
    g
    0.000
    18:4
    g
    0.000
    20:4 undifferentiated
    g
    0.000
    20:5 n-3 (EPA)
    g
    0.000
    22:5 n-3 (DPA)
    g
    0.000
    22:6 n-3 (DHA)
    g
    0.000
    Cholesterol
    mg
    0
    Phytosterols
    mg
    14
    Amino acids
    Tryptophan
    g
    0.004
    Threonine
    g
    0.020
    Isoleucine
    g
    0.020
    Leucine
    g
    0.034
    Lysine
    g
    0.030
    Methionine
    g
    0.004
    Cystine
    g
    0.004
    Phenylalanine
    g
    0.020
    Tyrosine
    g
    0.004
    Valine
    g
    0.030
    Arginine
    g
    0.018
    Histidine
    g
    0.004
    Alanine
    g
    0.025
    Aspartic acid
    g
    0.187
    Glutamic acid
    g
    0.053
    Glycine
    g
    0.023
    Proline
    g
    0.037
    Serine
    g
    0.027
    Other
    Alcohol, ethyl
    g
    0.0
    Caffeine
    mg
    0
    Theobromine
    mg
    0
    USDA National Nutrient Database for Standard Reference, Release 22 (2009)

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