How Many Calories in a Pear

A medium pear contains around 100 calories, depending on its size and variety. Most of those calories come from natural sugars and fibre-rich carbohydrates, making it a nutrient-dense and satisfying snack. A smaller pear may have 80–90 calories, while a large pear can reach 110–120 calories. These values refer to raw pears with the skin on, which is where much of the fibre and antioxidant content is concentrated.

Calories by Size and Weight

Pears vary in size more than many fruits. A small pear (about 150 grams) contains around 85 calories, while a medium pear (roughly 175–180 grams) comes in at 95 to 105 calories. Large pears (up to 230 grams) can exceed 120 calories, especially the juicier, high-sugar varieties like Bartlett. Canned pears in syrup are much higher in calories often 150 to 180 calories per half-cup serving due to added sugar, while pears canned in juice or water are closer to the fresh version.

Nutritional Breakdown of a Pear

A medium pear provides about 25 to 27 grams of total carbohydrates, including 17 to 20 grams of natural sugar and around 5 to 6 grams of dietary fibre. There’s also 1 gram of protein, virtually no fat, and a wide range of nutrients. Pears are rich in vitamin C, potassium, and phytonutrients like flavonoids, which support immune health, digestion, and inflammation control. Their high fibre content, especially pectin, helps slow digestion and increase fullness.

Glycemic Index and Blood Sugar Impact

Despite their natural sugar, pears have a low glycemic index, typically around 38–42, which means they release sugar into the bloodstream slowly. That makes pears one of the better fruits for blood sugar control. The fibre in the skin plays a key role here, so eating whole pears rather than drinking juice or eating peeled fruit helps maintain energy stability and avoid spikes or crashes.

Pears and Satiety: Why They Help With Appetite Control

Pears are often overlooked as a weight loss food, but they rank high in volume, water content, and fibre, which makes them filling without being calorie heavy. The average medium pear takes up more space in your stomach than many snack bars or small desserts that have equal or more calories. That physical fullness, combined with slow-digesting carbs, makes pears a smart snack choice for managing hunger, especially between meals.

Best Time to Eat a Pear

Because pears are high in fibre and water, they work well as a mid-morning or afternoon snack to curb cravings or keep blood sugar steady. They also pair well with protein-rich foods like Greek yogurt, cottage cheese, or nuts, which boosts satiety and balances the meal. Pears are less ideal immediately before or after intense exercise due to their fibre load, but they shine in meals that prioritize digestion and long-term fullness.

Pears vs Other Fruits: The Calorie Trade off

Compared to other common fruits, pears land in the middle range for calories. They have slightly more than strawberries or apples but less than bananas, grapes, or mangoes per gram. The key difference is their high fibre-to-sugar ratio, which makes their calories work harder for your goals. A 100-calorie pear offers more digestive and appetite-regulating value than many lower-calorie fruits that spike sugar more quickly.

Pears Are Calorie-Efficient for Their Size

Pears offer a lot of volume for relatively few calories. A medium pear is large enough to feel like a complete snack, yet clocks in around 100 calories making it one of the few fruits that delivers a full-hand portion without calorie overload. That’s a key advantage when compared to fruits like grapes or mangoes, where even small bowls can add up to 150+ calories quickly.

Eating the Skin Makes a Real Difference

Most of the fibre and antioxidant power in a pear lives in the skin. Removing the skin slightly reduces calories (by about 5–8), but more importantly, it cuts out roughly half the fibre which lowers satiety and weakens blood sugar control. Eating the whole fruit with skin intact maximizes its calorie-to-satiety efficiency, keeping you fuller longer without adding extra food volume.

Pear Juice and Dried Pears Are Not Equal

Pear juice, even when labelled "100% fruit," can contain 100–150 calories per cup with zero fibre and a rapid glycemic hit. Dried pears are even more deceptive. Because the water is removed, the calorie density skyrockets just a small handful can contain 120–180 calories and little satiety. If you're trying to manage weight or blood sugar, whole fresh pears are dramatically better than any processed version.

Pears Are Underutilised in Dieting Plans

Pears aren’t as trendy as apples or berries, but they should be. Their sweetness satisfies cravings, their water content aids hydration, and their texture forces slower eating all of which support a calorie deficit without triggering hunger. They also pair well with proteins and fats, which helps create balanced meals or snacks that are still calorie conscious.

Pear Size and Ripeness Matter

A ripe, juicy pear tends to weigh more and may carry more natural sugar and slightly more calories than a firmer, smaller one. Bartlett and Comice pears, which are juicier and often larger, tend to be higher in total calories than smaller, crisp varieties like Bosc or Anjou. This doesn’t make them worse it just means you should factor in the portion size, especially if you’re tracking intake closely.

Summary

A medium pear contains about 100 calories, made up mostly of natural sugars and fibre. With a low glycemic index, high water content, and 5–6 grams of fibre, pears are a filling, nutrient-rich snack that supports appetite control and digestive health. When eaten whole and with the skin, they make an excellent addition to any fat loss or maintenance diet. Just be cautious with canned or juiced versions, which often include hidden sugars that change the calorie and blood sugar profile significantly.