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Pears are a good source of fiber, vitamins C and K, and minerals like potassium and copper. Eating them with the skin on enhances their nutritional value. Canned pears may contain added sugars, while dried pears are more calorie-dense. Pears are a major international fruit crop.
The nutritional value of a pear includes a small amount of vitamins C and K and the minerals potassium and copper. A medium 5-ounce (148 g) pear contains approximately 90 calories, almost exclusively from sugar. Fiber is an important part of a pear’s nutritional value, with one pear containing approximately 5 grams. A medium-sized pear contains less than 1 g of fat, about 1 g of protein, and is about 80 percent water.
One medium pear contains about 10 percent of the RDA for vitamins C and K. Fresh pears contain 5 percent of the RDA for the minerals potassium and copper. They also offer small amounts of some of the B vitamins. A fresh pear is a good or very good source of dietary fiber. The nutritional value of a pear is enhanced by eating it with the skin on, since the skin contains most of the vitamin C and fiber.
The nutritional value of a pear often depends on the way it is served. Pears are often an ingredient in desserts and jams, which are generally high in calories and low in nutrients. The somewhat low nutritional value of a pear can be supplemented by using it in a healthier salad or in combination with other fruits.
Canned pears are often packaged on their own or with other fruits. In many cases, canned pears are sold with added sugars, especially when packed in syrup. Even light syrups can add a significant number of calories. Canned pears contain a small amount of vitamin C and retain a variety of minerals in low amounts.
Since pears are made primarily of water, dried pears are a more concentrated source of nutrients, but also calories. Approximately 3.5 ounces (100 g) of dried pears contain approximately 260 calories, almost all of its 70 g of carbohydrates. This serving of dried pears provides 10 percent of the RDA for vitamin C and about 25 percent of the RDA for vitamin K. It is also a good source of the minerals iron, potassium, and magnesium. This serving size would also provide almost a third of the RDA for fiber.
Pears are grown in moderate climates throughout the world and are a major international fruit crop. Pear trees do not tolerate very cold or very hot weather. Nearly two-thirds of the world’s annual pear crop is preserved, with the remainder mostly sold fresh. A small percentage of the pear crop dries up.
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