Pear
One of the higher-fiber common fruits, with much of it as gut-friendly pectin concentrated in the skin.
Gut Health
Heart Health
Energy
Pears provide fiber, vitamin C, and copper. They support digestive and immune health. Enjoy pears fresh, baked, or in salads for a naturally sweet treat.
Pear
Per
1 medium, with skin (178g)
Calories
101
Vitamin K
7%
Vitamin A
0%
Vitamin C
9%
Vitamin B12
0%
Vitamin D
0%
Iron
2%
Magnesium
3%
Potassium
4%
Calcium
1%
Fiber
5.5g
Nutrition Highlights
Pectin fiber, vitamin C, potassium, copper
Fuhrman ANDI chart, 1 item
Nutrition Density Score (ANDI Score)
46
Standard, well-documented food — figures reflect typical USDA-reported values
Prep Tip
Eat the skin — it holds a large share of the fiber and antioxidants compared to the flesh alone.
Absorption Boost
Cheese or nuts — pairs well and slows the sugar release for steadier energy
Cinnamon — a traditional pairing that complements digestion
Use Caution If
You have an oral allergy syndrome related to birch pollen — pears are a common cross-reactive food
You're newly increasing fiber intake — pears can have a mild laxative effect for some in larger amounts
Storage
Ripen at room temperature, then refrigerate to extend freshness for up to a week.
Biomarkers to Track
Subjective
(Daily)
Digestive regularity
Energy stability
Objective
(Quarterly)
Fasting blood glucose
Fiber intake tracking