📊 Full nutrition facts — per 100g
| Nutrient | Amount | % Daily value | Level |
|---|---|---|---|
| Calories | 57 kcal | 3% | |
| Carbohydrates | 15.2g | 5% | |
| Dietary fibre | 3.1g | 11% | |
| Sugars | 9.8g | — | |
| Glycaemic Index (GI) | 38 — Low | — | |
| Vitamin C | 4.3mg | 5% | |
| Vitamin K | 4.4µg | 4% | |
| Potassium | 116mg | 2% | |
| Copper | 0.08mg | 9% | |
| Pectin | soluble fibre | — | |
| Quercetin | 4.5mg | — |
Based on Australian NRV. Source: FSANZ Australian Food Composition Database.
📈 Glycaemic index (GI)
💊 Key vitamins & minerals
✅ Health benefits
Pears are exceptionally rich in pectin — the soluble fibre that binds to cholesterol in the digestive tract and removes it from the body before absorption.
Despite their sweetness, pears have a low glycaemic index (38) — one of the lowest of any fruit — due to their high fibre content slowing sugar absorption significantly.
At 57 calories per 100g with high fibre and water content, pears are highly filling for their calorie count. Studies link regular pear consumption to lower body weight and waist circumference.
Pear pectin selectively feeds beneficial Bifidobacterium and Lactobacillus bacteria, while their flavonoid content reduces gut inflammation.
⚠️ Who should limit or avoid this food
Pears are high in fructose and sorbitol — two FODMAPs that can cause significant bloating, cramping and diarrhoea in people with IBS or fructose malabsorption.
Even outside IBS, some people are sensitive to sorbitol. More than 2–3 pears daily can have a laxative effect.
Vitamin K in pears can interact with warfarin. Maintain consistent pear intake if on anticoagulants.
People with latex allergy may cross-react to pears. Symptoms include mouth tingling or itching.
🔬 Possible side effects or risks
Fructose and sorbitol ferment in the gut — pears are one of the most common fruit triggers for IBS symptoms.
Sorbitol has a natural laxative effect. Eating multiple pears daily can cause loose stools.
Pear juice and eating pears very frequently can contribute to dental enamel erosion over time.
🛒 How to select fresh pear
Unlike most fruit, pears ripen from the inside out. Press gently at the neck (narrow top end) — slight give = ready to eat. Don't test near the middle — it may still be unripe even if soft there.
Varies hugely by variety — Packham turns yellow-green when ripe, Williams turns yellow, Beurre Bosc stays brown. Colour alone unreliable. Use the neck test.
Ripe pears have a sweet, floral fragrance near the stem. No scent = underripe. Fermented smell = overripe.
🧊 Storage tips & shelf life
Ripen at room temperature. Place in paper bag with banana to speed ripening. Check the neck daily.
Ripe pears deteriorate quickly at room temp. Refrigerate once ripe. Keep whole until ready to eat.
Peel, core, slice, brush with lemon juice, freeze on tray then bag. Best for baking and smoothies.
📖 About pear — complete guide
Pears are one of the most underrated fruits in the Australian diet — overlooked in favour of apples and bananas despite having one of the lowest glycaemic indices of any common fruit (GI 38) and exceptional fibre content. A medium pear provides 3.1g of dietary fibre, predominantly as pectin — the soluble fibre with the most robust evidence for reducing LDL cholesterol and feeding beneficial gut bacteria.
The Goulburn Valley in Victoria is the heart of Australian pear production, responsible for over 60% of the national crop. The region's cool winters and warm dry summers create ideal conditions for growing premium Packham Triumph, Williams (Bartlett) and Beurre Bosc pears. The Packham Triumph — developed in Molong, NSW in 1896 — is now exported to over 30 countries and is considered one of Australia's great horticultural contributions to world food.