Food Facts Friday: Pears

High in fiber and rich in taste, pears pack a big punch! With over ten varieties of pears in the United States, these delicious fruits are available year round. Bartlett, Bosc, Anjou and Comice are some popular varieties. Pears are most often available fresh or canned, but are also dried or juiced. They are a great addition to salads, desserts or baked goods, adding sweetness and fiber.

Nutrition Facts

1 Medium Pear, Fresh

• Calories 102
• Carbohydrates 27 g
• Fiber 5.5 g
• Potassium 206 mg
• Sodium 2 mg
• Fat 0.2 gm
• Protein 0.6 mg

1 Cup Pears in Water, Canned

• Calories 71
• Carbohydrates 19 g
• Fiber 3.9 g
• Potassium 129 mg
• Sodium 5 mg
• Fat 0.1 gm
• Protein 0.5 mg

Pears and a Kidney-Friendly Diet

Pears can be included in a kidney-friendly diet, however it’s important to be mindful of the serving size. One cup of canned pears (packed in water) contains about 129 mg of potassium and 1 medium fresh pear contains about 206 mg of potassium. If recommended by a doctor and dietitian, limiting potassium in your diet may be important for your health. Check with your renal dietitian or doctor if you have further questions about potassium in your diet. Nutrient values are similar for both fresh pears and canned pears, however they can vary depending on what type of canned pears you buy. Be mindful of pears canned in heavy syrup, as these may have added sugars. Pears canned in their own juice or in water are lower sugar options. .

Overall, pears are low in sodium and fat and high in fiber, making them a great addition to a healthy meal or snack. For more ways to include pears in your diet, check out DaVita’s healthy pear recipes below.

Pear Recipes

• Roasted Maple Cinnamon Pears
• Poached Pears
• Zingy Spiced Pears
• Pear and Cranberry Salad

References:

1. https://usapears.org. Accessed June 2020.
2. https://en.wikipedia.org/wiki/Pear. Accessed June 2020.

Visit DaVita.com and explore these diet and nutrition resources:

• DaVita Food Analyzer
• DaVita Dining Out Guides
• DaVita Kidney-Friendly Recipes
• Today’s Kidney Diet Cookbooks
• Diet and Nutrition Articles                                                                                           
• Diet and Nutrition Videos
• Kidney Smart® Virtual Classes

This article is for informational purposes only and is not a substitute for medical advice or treatment. Consult your physician and dietitian regarding your specific diagnosis, treatment, diet and health questions.