Pears, green anjou (Includes foods for USDA's Food Distribution Program)
Category: Fruits & Fruit Juices Method: Raw
Nutrition Highlights
Serving Size
Calories
92
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 88 (95.8%) |
| Protein | 2.5 (2.7%) |
| Fat | 1.3 (1.4%) |
| Total | 92 (100%) |
Serving: 1 cup, sliced [140g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 117 (83.3%) |
| Carbohydrate | 22 (15.8%) |
| Protein | 0.6 (0.4%) |
| Ash | 0.5 (0.4%) |
| Fat | 0.1 (0.1%) |
| Total | 140 (100%) |
Serving: 1 cup, sliced [140g]
Benefits
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High in fiber which aids digestion and makes you feel full for longer
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Contain antioxidants that may help reduce risk of chronic diseases
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Low in calories which helps with weight management
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Good source of vitamin C which supports immune function
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Contain phytonutrients that are anti-inflammatory
Risks
-
High in natural sugars which can contribute to weight gain if overconsumed
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May cause allergic reactions in individuals with birch pollen allergy due to cross-reactivity
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Contains sorbitol which can cause gastrointestinal discomfort in individuals with sorbitol intolerance
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May interact with some medications if consumed in large quantities due to presence of phytochemicals
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Potential for pesticide residue depending on farming practices
Additional Information
Pears, raw, green anjou, are a delicious and nutritious fruit that offer a range of health benefits. They are a low-calorie food, making them a great choice for those looking to maintain or lose weight. Pears are also packed with essential vitamins, minerals, and dietary fiber, making them a valuable addition to a balanced diet.
One of the primary attributes of pears is their high fiber content. A medium-sized pear contains about 6 grams of dietary fiber, which is approximately 24% of the recommended daily intake. Fiber is essential for maintaining a healthy digestive system and preventing constipation. It also helps regulate blood sugar levels, lower cholesterol levels, and promote a feeling of fullness, which can aid in weight management.
Pears are a rich source of vitamin C, providing about 7% of the recommended daily intake in a medium-sized fruit. Vitamin C is a powerful antioxidant that helps protect the body against oxidative stress and supports a healthy immune system. It also plays a vital role in collagen synthesis, which is important for maintaining healthy skin, bones, and blood vessels.
Additionally, pears are a good source of potassium, with a medium-sized fruit containing approximately 200 milligrams. Potassium is an essential mineral that helps regulate blood pressure, maintain proper heart function, and support muscle contractions. It also assists in balancing fluids in the body and can help prevent the formation of kidney stones.
Pears are also low in calories, with a medium-sized fruit containing only about 100 calories. This makes them a satisfying snack option for those watching their calorie intake. Furthermore, pears have a low glycemic index, meaning they have a minimal impact on blood sugar levels. This makes them suitable for individuals with diabetes or those looking to manage their blood sugar levels.
While pears offer numerous nutritional benefits, there are a few potential risks to consider. Some individuals may be allergic to pears or other fruits in the Rosaceae family, such as apples or peaches. Allergic reactions can range from mild symptoms like itching and swelling to more severe reactions like difficulty breathing. If you experience any adverse reactions after consuming pears, it is important to seek medical advice.
Lastly, pears contain a natural sugar called sorbitol, which can have a laxative effect if consumed in excessive amounts. This is particularly relevant for individuals with irritable bowel syndrome (IBS) or those who are sensitive to sorbitol. Moderation is key when consuming pears to avoid any potential digestive discomfort.
In conclusion, pears, raw, green anjou, are a nutritious fruit that offers a range of health benefits. They are high in fiber, vitamin C, and potassium, while being low in calories. Pears can support digestive health, boost the immune system, and contribute to overall well-being. However, individuals with allergies or sensitivities to sorbitol should exercise caution. Incorporating pears into a balanced diet can be a delicious way to enhance nutrition and promote a healthy lifestyle.