Pears

Pears are a good source of fiber and phytonutrients. Eating a pear is a delicious way to get one of your five to nine servings of fruit each day.

Healthy Pear Recipes:

• Low Fat Pear-Cranberry Strudel
• Chile-Seared Salmon with Sweet Pear Pineapple Salsa
• Grilled Pears

The following nutrition information is for one serving of a pear. That would be one small pear of about five ounces, or 139 grams. This general information is for any variety of raw pears.

Water: 116.36 g

Calories: 81

Protein: 0.53 g

Carbohydrates: 21.49 g

Fiber: 4.3 g

Sugars: 20.48 g

Total Fat: 0.17 g

Saturated Fat: 0.008 g

Monounsaturated Fat: 0.036 g

Polyunsaturated Fat: 0.040 g

Cholesterol: 0 mg

Calcium: 13 mg

Iron: 0.24 mg

Magnesium: 10 mg

Phosphorus: 15 mg

Potassium: 165 mg

Sodium: 1 mg

Zinc: 0.14 mg

Vitamin C: 5.8 mg

Thiamin: 0.017 mg

Riboflavin: 0.035 mg

Niacin: 0.218 mg

Pantothenic Acid: 0.067 mg

Vitamin B6: 0.039 mg

Vitamin B12: 0 mcg

Folate: 10 mcg

Vitamin A: 32 IU

Vitamin E: 0.17 mg

Vitamin K: 6.3 mcg

Phytosterols: 11 mg

beta Carotene: 18 mcg

beta Cryptoxanthin: 3 mcg

Lycopene: 0 mcg

Lutein and Zeaxanthin: 63 mcg

USDA National Nutrient Database for Standard Reference

Abbreviations:

• g = gram
• mg = milligram
• mcg = microgram
• IU = International Unit

Nutrient Recommendations for Women

Nutrient Recommendations for Men