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Pear: Fiber Breakdown, Calories, and Daily Value

Pears offer an outstanding 5 g of fiber per fruit, blending gentle soluble pectin with firm stone cells for natural digestive transit. Full nutritional profile and cooking insights.

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🌿 1 medium pear (~160 g / 5.6 oz)

Fruits

🌿 Dietary Fiber

1 medium pear (~160 g / 5.6 oz) 5.0 g

Soluble

1.5 g (30%)

Insoluble

3.5 g (70%)

Per 100g: 3.1 g

🎯 Daily Norm

% of DV of 30g / day (1 serving)

🔥 Calories & Energy

1 medium pear (~160 g / 5.6 oz) 91.2 kcal

Per 100g: 57.0 kcal

57 kcal per 100 g: light sweetness and satisfying volume without many calories.

⚡ Glycemic Index (GI)

1 medium pear (~160 g / 5.6 oz) 38 (Low)

Per 100g: 38

GI 38: blood sugar rises gently; the glycemic load of one medium pear is about 6.

💡 Popular Pear Varieties and Types

Most varieties have about 3 g of fiber per 100 g, while taste and crunch vary

🌿 Common pear (Pyrus communis): the main variety: about 3.1 g of fiber per 100 g and characteristic stone cells.

🌱 Early-season / fresh-picked: juicier, more tender flesh; soluble pectin feels softer.

🌾 Firm winter varieties: crisp texture and stronger mechanical support for digestion.

✨ Choose a ripe pear with the skin for maximum fiber; if your gut is sensitive, try it baked and peeled.

⚡ Quick Fiber Calculator (Pear)

One click, no registration

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🟢 You ate 5.0 g of fiber — that is 17% of your daily norm (30 g)!

How Fiber and Nutrients in Pear Support Daily Wellness

How Pears Help with Weight Management

Fiber slows stomach emptying, helps you feel full longer, and smooths out blood sugar spikes after meals.

Satiety Score

★ ★ ★ ★ ☆ 4.2 / 5.0

Good fullness from fiber and volume

Caloric Density 57 kcal

Low calorie density

Digestive Effects: Benefits and Cautions

In most individuals, pectin and natural stone cells encourage smooth, regular bowel movements. However, pears are naturally rich in fructose and sorbitol (up to 2.5 g per fruit); in individuals prone to gas or sensitive to fruit polyols, large servings can feel heavy or cause mild bloating.

Stomach «Softness» Scale

Irritating 3 / 10 (Rich in fermentable fruit sugars; peel and bake for delicate digestion) Ideal

GI Stimulation Score 🌿 Natural Gut Rhythm Gently supports regularity in healthy people, but can cause discomfort in acid-sensitive or irritable stomachs.

Microbiome Fermentation, FODMAP, and Glycemic Buffer

🩸 Microbiome Fuel
Soluble pectin feeds helpful bacteria in the colon. Because fructose and sorbitol ferment readily, sensitive guts may experience mild fullness or gas.

🛡️ Butyrate Production
When fiber ferments, short-chain fatty acids form, including butyrate: it feeds colon cells and strengthens the gut barrier.

🌿 Glycemic Shield
The fiber matrix slows sugar absorption and smooths the glucose rise after eating. However, the pear's FODMAP load remains high.

Prebiotic value

Fiber 5.0 g Pectin and fermentable carbs (FODMAPs)

Feeds friendly bacteria

Glycemic buffer 🛡️ Low GI, but high FODMAP No risk of sharp sugar drop

Culinary Physics

Raw vs Thermal Processing

How fiber properties and bioavailability change in Pear

🥗 Raw form

Fresh Pear (Crunch and Maximum Nutrients)

Whole Structure: Dense plant cells and stone cells require active chewing.
Vitamin Complex: Raw pear preserves more vitamin C and antioxidants.
Slow Breakdown: Fiber slows digestion and sustains satiety. Because raw pears have a mildly tart pH (3.5–4.5) and crisp stone cells, sensitive individuals often find them gentlest when peeled or lightly baked.

🔥 Thermal processing

After Cooking

Softening Stone Cells: Cell walls and stone cells become softer, reducing mechanical irritation.
Gentle Pectin: Heating pectin creates a tender, soothing texture, and some nutrients become more available.
Comfortable Digestion: Baked peeled pear becomes silky, comforting, and effortless to digest even with a delicate stomach.

Culinary Constructor & Alternatives

Best Food Combinations with Pear

Ready-made balanced combinations from the catalog

🥗 Fiber Plate Constructor

Smart Snack

Baked Spiced Pear with Pumpkin Seeds

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Pear Ingredient

+5.0 g

🎃

Pumpkin Seeds Ingredient

+2.0 g

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Arugula Ingredient

+1.6 g

🟢 Total in plate: 8.6 g of fiber (29% of norm)

💡 Quick prep: Pears are one of the highest-fiber fruits (up to 5.5 g in a larger pear). Baking makes the flesh soft and tender.

🏆 Similar High-Fiber Options

Compare the amount of fiber in other products:

🍏 Apple 2.4 g / 100g 🍑 Apricot 2.5 g / 100g 🥑 Avocado 6.7 g / 100g 🍌 Banana 2.6 g / 100g