How many calories are in 130 grams of pear? Your Complete Nutritional Guide

Based on average nutritional data, a 100-gram serving of raw pear contains about 57 calories. A 130-gram pear therefore has approximately 74 calories, making it a low-calorie, nutrient-dense choice for a healthy diet.

Quick Summary

A 130-gram serving of raw pear contains roughly 74 calories, along with significant dietary fiber and beneficial vitamins, contributing to a healthy and nutritious eating pattern.

Key Points

• Calorie Count: A 130-gram raw pear contains approximately 74 calories, a low-calorie option for a healthy diet.

• High in Fiber: A 130g pear provides a significant amount of dietary fiber, promoting digestive health and helping you feel full longer.

• Rich in Antioxidants: Pears are a good source of antioxidants like Vitamin C and flavonoids, which protect against cellular damage.

• Heart-Healthy Fruit: The fiber and potassium in pears support cardiovascular health by helping to lower cholesterol and manage blood pressure.

• Nutrient-Dense: Despite being low in calories, pears are packed with essential vitamins and minerals, including Vitamin K and copper.

• Skin is Key: Eating the pear with its skin on maximizes the fiber and antioxidant content, as many beneficial compounds are concentrated there.

Calculating the Calories in 130 Grams of Pear

To determine the calorie count for 130 grams of pear, we can use the average nutritional information available for raw pears. According to nutrition data from sources like Nutritionix and Eat This Much, a standard raw pear contains approximately 57 calories per 100 grams. This provides a reliable baseline for our calculation. Since the exact calorie count can vary slightly depending on the pear variety, ripeness, and size, using a standard reference point gives us a highly accurate estimate.

Using the 57 calories per 100 grams metric, the calculation is straightforward:

• Formula: (Calories per 100g / 100) x Total Grams
• Calculation: (57 / 100) x 130 = 74.1 calories

Therefore, a 130-gram serving of raw pear contains about 74 calories. This makes it an excellent choice for a snack or addition to a meal, especially for those monitoring their caloric intake.

Nutritional Breakdown of a 130g Pear

Beyond just calories, a 130g pear is packed with essential nutrients. While exact values can differ, the average nutritional profile for this serving size (calculated from 100g data) is roughly as follows:

• Carbohydrates: Approximately 19.5 g (mostly sugars)
• Dietary Fiber: Approximately 4 g
• Protein: Approximately 0.5 g
• Fat: Approximately 0.2 g
• Vitamins and Minerals: Good source of Vitamin C, Vitamin K, and Potassium

Beyond Calories: A Comprehensive Pear Nutrition Table

To provide a more complete picture, here is a comparison of the nutritional content of 130g of raw pear versus similar portions of other popular fruits. This helps illustrate how pears stack up against other common choices.

Nutrient	130g Raw Pear	130g Raw Apple	130g Raw Banana
Calories	~74 kcal	~68 kcal	~115 kcal
Carbohydrates	~19.5 g	~18 g	~29.5 g
Dietary Fiber	~4 g	~3.3 g	~3.1 g
Sugar	~13 g	~10 g	~15.5 g
Protein	~0.5 g	~0.3 g	~1.4 g
Vitamin C	~6.5 mg	~5.8 mg	~12.7 mg
Potassium	~151 mg	~148 mg	~468 mg

Note: Nutritional values are approximate and can vary by fruit variety. As you can see, pears are competitive with apples in terms of calories, while offering a slightly higher fiber content in a comparable serving size. They are lower in calories than bananas but provide a comparable dose of Vitamin C.

Health Benefits of Pears

Pears are not just a low-calorie fruit; they offer a variety of health benefits. These advantages come from their rich composition of dietary fiber, antioxidants, and essential nutrients. Eating pears regularly can support overall health in several ways:

• Promotes Digestive Health: Pears are an excellent source of dietary fiber, including both soluble and insoluble fiber. This helps regulate bowel movements and feeds the beneficial gut bacteria, leading to a healthier digestive system.
• Aids in Weight Management: The high fiber content in pears helps you feel full and satisfied for longer, which can reduce overall calorie intake and support weight loss efforts.
• Rich in Antioxidants: Pears contain powerful antioxidants, such as flavonoids and Vitamin C, which help protect cells from oxidative damage caused by free radicals.
• Supports Heart Health: The fiber and potassium in pears can contribute to better cardiovascular health. Fiber helps lower cholesterol, while potassium helps regulate blood pressure.
• Boosts Immune Function: The Vitamin C found in pears is a well-known immunity booster, crucial for supporting the body’s natural defenses.
• Contains Anti-inflammatory Properties: The flavonoids present in pear skin have anti-inflammatory effects that can help reduce inflammation, a factor in many chronic diseases.
• May Help Manage Blood Sugar: Despite their natural sugar content, pears have a low glycemic index due to their high fiber content. This helps slow the absorption of sugar, contributing to more stable blood sugar levels.

Different Pear Varieties and Their Nutritional Profile

The nutritional content and caloric density of pears can vary slightly between different varieties. Some of the most popular types include:

• Bartlett: The classic bell-shaped pear, known for its sweet flavor and juicy texture. Its nutritional content aligns closely with the average figures used in our calculation.
• Anjou: A shorter, plumper pear with a firm texture and mild, sweet taste. Like the Bartlett, its nutritional profile is similar to the general average.
• Bosc: Distinguished by its long, tapered neck and bronze skin. It has a crispy flesh and a sweet, spicy flavor.
• Asian Pears: Rounder and crisper than European varieties, with a texture similar to an apple. Asian pears may contain slightly fewer calories and more fiber than other varieties.

While the specific calorie and nutrient levels may differ slightly, all pear varieties remain excellent sources of fiber, vitamins, and antioxidants. The most significant nutritional differences are often found in the skin, which is rich in fiber and phytonutrients. Eating pears with the skin on is highly recommended to maximize their health benefits.

How to Incorporate Pears into Your Diet

Pears are a versatile fruit that can be enjoyed in many different ways throughout the day:

• Simple Snack: The easiest way to enjoy a pear is to eat it raw and whole, including the skin for maximum nutrients.
• Add to Salads: Sliced pears can add a sweet, crunchy element to fresh green salads, complementing ingredients like walnuts, goat cheese, and a light vinaigrette.
• Blend into Smoothies: Add a chopped pear to your morning smoothie for extra fiber and natural sweetness.
• Bake and Poach: Pears hold their shape well when cooked, making them ideal for baking in desserts or poaching in spices and wine.
• Pair with Cheese: Pears are a classic accompaniment to cheese boards. Their sweetness and texture contrast beautifully with savory cheeses.
• Use in Savory Dishes: Pears can be used to make savory sauces, chutneys, or served roasted alongside pork or chicken dishes.

Conclusion

In summary, 130 grams of raw pear contains approximately 74 calories, making it a healthy and satisfying option for those mindful of their calorie intake. Beyond being low in calories, pears offer a rich nutritional profile, including high amounts of dietary fiber, Vitamin C, and antioxidants. These components contribute to numerous health benefits, from promoting digestive wellness and supporting heart health to aiding in weight management. With many delicious varieties available, adding pears to your diet is an easy and effective way to boost your nutritional intake. Cleveland Clinic

Frequently Asked Questions

Is 130 grams a standard serving size for a pear?

A 130-gram pear is considered a small to medium-sized fruit, which is a very reasonable and standard serving size. A medium pear from the USDA is typically around 178 grams, so 130 grams represents a slightly smaller pear.

How many carbohydrates are in 130g of pear?

A 130-gram serving of raw pear contains approximately 19.5 grams of carbohydrates. This includes the natural sugars found in the fruit, as well as a healthy amount of dietary fiber.

Are pears good for weight loss?

Yes, pears are considered beneficial for weight loss. Their high fiber content promotes a feeling of fullness, which can help reduce overall calorie consumption and curb cravings.

Does the calorie count differ between pear varieties?

Yes, the calorie count can vary slightly between different pear varieties, as well as with ripeness. For example, some data suggests Asian pears might have slightly fewer calories than other types, but the differences are generally minor.

Is it better to eat a pear with or without the skin?

It is generally better to eat a pear with its skin on. The skin contains a significant portion of the pear's fiber, antioxidants, and other phytonutrients. Washing the pear thoroughly is recommended before consumption.

How does the calorie count of a pear compare to an apple?

The calorie count of a pear is comparable to an apple. A 130g pear has about 74 calories, while a similar weight of apple has approximately 68 calories. Both are excellent, low-calorie fruit options.

What is the primary nutrient in a pear?

The primary nutrient in a pear is carbohydrate, consisting of natural sugars and dietary fiber. Pears are particularly known for being an excellent source of fiber.