Are pear and apple high in sugar, and what does that mean for your health?

November 8, 2025 •

4 min read

According to the World Health Organization (WHO), a healthy diet limits free sugars to less than 10% of total energy intake. This often leads to questions like, are pear and apple high in sugar, or should they be avoided? While both fruits contain natural sugars, their high fiber content helps manage blood sugar levels effectively.

Quick Summary

This article explores the sugar content of apples and pears, explaining why their naturally occurring sugars, paired with fiber, make them a healthy dietary choice. It compares their nutritional profiles and discusses their low glycemic index, debunking myths about fruit sugar and its impact on blood glucose control.

Key Points

Natural vs. Added Sugar: The sugars in apples and pears are naturally occurring and come with fiber, which is different from added sugars in processed foods.
Fiber is Key: The high fiber content, especially in pears, slows down the body's absorption of sugar, preventing blood sugar spikes.
Low Glycemic Index: Both apples and pears have a low glycemic index, indicating a mild impact on blood sugar levels.
Nutrient-Dense: Beyond fiber, these fruits are packed with vitamins (C, K), antioxidants, and minerals like potassium and copper.
Diabetic Friendly: The American Diabetes Association recommends both apples and pears as healthy fruit choices for those managing blood sugar.
Best Practices: To maximize health benefits, eat the whole fruit with its skin and pair it with a source of protein or healthy fat.

Understanding Sugar in Apples and Pears

When evaluating the sugar content of fruits like apples and pears, it's essential to differentiate between natural sugars and added sugars. While both fruits contain natural sugars, such as fructose, glucose, and sucrose, they are also packed with fiber, vitamins, and antioxidants. This combination of nutrients slows down the body's absorption of sugar, preventing the rapid blood sugar spikes associated with processed sweets. This is why the natural sugar in whole fruit is considered part of a healthy diet, unlike the free sugars added to many processed foods.

Apples: A Closer Look at Their Sugar Content

Apples are a popular and nutritious fruit known for their versatility. A medium-sized apple typically contains around 19 grams of naturally occurring sugar. However, this is balanced by about 4 grams of dietary fiber, including soluble fiber like pectin. This fiber plays a crucial role in blood sugar management, as it slows the absorption of sugar into the bloodstream. Apples also have a low glycemic index (GI), typically around 36-39, meaning they have a mild impact on blood sugar levels.

Macronutrients: Besides carbohydrates, a medium apple provides about 95 calories and a small amount of protein and fat.
Antioxidants: Apples contain antioxidants like quercetin, which supports immune function.
Vitamins and Minerals: They are also a good source of vitamin C and potassium.

Pears: A Champion of Fiber

Pears are another healthy fruit, often praised for their high fiber content. A medium-sized pear contains approximately 17 grams of sugar, but is notably richer in fiber, offering around 6 grams. This higher fiber content makes pears particularly effective at promoting satiety and stabilizing blood sugar levels. Similar to apples, pears have a low glycemic index, with WebMD reporting a GI between 20 and 49.

Macronutrients: A medium pear contains about 101 calories, with minimal fat and protein.
Vitamins and Minerals: Pears provide a good source of vitamin C, vitamin K, and copper.
Antioxidants: The pigments in some pears, called anthocyanins, are antioxidants that may offer additional health benefits.

Apples vs. Pears: Sugar and Nutrition Comparison

This table provides a side-by-side comparison of the key nutritional data for a medium-sized apple and pear.


Nutrient	Medium Apple (approx. 182g)	Medium Pear (approx. 178g)	Key Comparison Insight
Calories	~95 calories	~101 calories	Very similar calorie count for comparable sizes.
Carbohydrates	~25 grams	~26.9 grams	Both fruits are primarily carbohydrates.
Sugar	~19 grams	~17 grams	Pears have slightly less natural sugar per serving.
Dietary Fiber	~4 grams	~6 grams	Pears are a clear winner for fiber content.
Glycemic Index (GI)	36–39	20–49	Both are low GI foods, but GI varies by variety and ripeness.

Dietary Significance and Healthy Consumption

Instead of focusing solely on the sugar amount, the overall nutritional profile is what makes apples and pears excellent choices for a healthy diet. The high fiber content in both fruits supports digestive health and helps control blood sugar. The American Diabetes Association confirms that fruits like apples and pears are healthy choices for managing blood sugar levels.

To maximize the health benefits and control sugar intake, here are some tips:

Eat the whole fruit: The fiber is concentrated in the skin and pulp. Eating the whole fruit rather than drinking its juice helps manage sugar absorption.
Pair with protein or fat: Combining a fruit snack with a handful of nuts, cheese, or Greek yogurt can further slow sugar absorption and promote satiety.
Portion control: A medium-sized apple or pear is a single, appropriate portion. Monitoring portion sizes is key for anyone watching their sugar intake.
Choose fresh or frozen: Opt for fresh or frozen fruit over canned versions packed in heavy syrup, which contain added sugars.

Are Pears and Apples High in Sugar? The Takeaway

To conclude, while apples and pears contain natural sugars, they are not "high in sugar" in a way that should cause concern for most healthy individuals. Their natural sugar is packaged with a high dose of dietary fiber, which slows absorption and prevents blood sugar spikes. In fact, their low glycemic index and rich nutrient profile, including antioxidants and vitamins, make them excellent choices for a balanced diet. The high fiber content, particularly in pears, also supports gut health and can aid in weight management by promoting feelings of fullness. Instead of avoiding these fruits, focus on eating them as a whole food, in moderation, as part of a varied and healthy eating plan. For those monitoring blood sugar, pairing these fruits with a source of protein or healthy fat is an effective strategy. So, go ahead and enjoy your apple or pear, knowing you are choosing a truly healthy, nutrient-rich option.

For further reading on the health benefits of pears, see this systematic review from the National Institutes of Health.

Frequently Asked Questions

Yes, apples and pears are generally considered safe and healthy for people with diabetes. They have a low glycemic index and high fiber content, which helps manage blood sugar levels.

A medium apple typically has slightly more natural sugar (approx. 19g) than a medium pear (approx. 17g). However, the difference is minimal, and pears often contain more fiber.

The sugar in fruit is contained within a fiber-rich matrix, which slows its digestion and absorption. Added sugars, found in processed foods, are absorbed much more quickly and can cause blood sugar spikes.

Yes, it is perfectly healthy to eat apples and pears daily as part of a balanced diet. The Dietary Guidelines for Americans recommend consuming 1.5–2.5 cups of fruit per day for adults.

No, it is better to eat the whole apple. Fruit juice removes the beneficial fiber, leading to faster absorption of its sugar. Whole fruit is more filling and better for blood sugar control.

No, the sugar content and glycemic index can vary depending on the specific variety and level of ripeness. More ripe fruit tends to have a higher sugar content.

You can enjoy them as a snack, add slices to salads or yogurt, or pair them with a protein source like nuts or cheese to help balance blood sugar levels.