Pear

A pear is healthy and sweet and a good low-calorie source of dietary fiber.
- Vitamins A, B, C, and E, folic acid, potassium, minerals

Health Benefits

• Weight management: Low in calories and high in fiber, helps keep you feeling full longer
• Digestion: Fiber supports gut function and prevents constipation
• Heart health: Potassium helps regulate blood pressure and vitamin C supports blood vessel health
• Immune system: Vitamins C and E strengthen immunity
• Antioxidants: Help fight cell damage and slow down aging

Pear is perfect as a snack, in a smoothie, or even roasted in the oven. Its mild sweetness also makes it a child-friendly option.

100 grams of grapes contain 73.5 kcal (307.7 kJ) of energy. There is 0.4 g of fat, of which there is no saturated, monounsaturated or polyunsaturated fat. There are 15.5 g of carbohydrates, all of which are sugars. There is 0.6 g of protein, no salt and 1.1 g of fibre. There are 0.8 g of organic acids. Vitamins include 2.7 µg of vitamin A, 0.1 mg of thiamine, 0.0 mg of riboflavin and vitamin B6, 4.8 mg of vitamin C, 0.6 mg of vitamin E, 2.0 µg of folate and 0.2 mg of niacin, but no vitamins D and B12. The minerals included are phosphorus 23.9 mg, iodine 1.0 µg, potassium 201.8 mg, calcium 9.6 mg, copper 0.1 mg, magnesium 7.2 mg, sodium 5.0 mg, iron 1.0 mg, selenium 0.5 µg and zinc 0.1 mg.

Nutrients in Pear (per 100 g)
- Calories: 49–57 kcal
- Carbohydrates: 15 g
- Sugars: 10 g
- Fiber: 3 g – excellent source!
- Protein: 0 g
- Fat: 0 g
- Sodium: 1 mg
- Vitamins: A, B, C, E, folic acid
- Minerals: Potassium, calcium, iron, iodine

Oats 100 g:
Nutrient Target
Energy kcal 360.0 kcal 18 %
Energy kJ 1,506.8 kJ
Fat 3.5 g 5 %
Saturated 0.7 g 3 %
Carbohydrate 65.0 g 27 %
Sugar 2.9 g 6 %
Protein 13.0 g 13 %
Fiber 6.0 g 24 %

Mineral or trace element Target
Iron (Fe) 2.5 mg 17 %