Bartlett Pears (Raw) – Nutritional Information & Health Benefits
Bartlett pears are a delicious and nutritious fruit, offering a sweet, juicy bite with a tender texture. They are a great choice for those looking for a healthy snack or adding natural sweetness to various dishes. Known for their vibrant green or yellow color when ripe, Bartlett pears are not only flavorful but also packed with essential nutrients that contribute to overall health.
Nutritional Breakdown per 100g of Raw Bartlett Pears
| Nutrient | Amount |
|---|---|
| Energy | 63 kcal |
| Protein | 0.39 g |
| Fat | 0.16 g |
| Saturated Fats | 0.0 g |
| Carbohydrates | 15.01 g |
| Fiber | 3.1 g |
| Sugar | 9.69 g |
| Calcium | 9.0 mg |
| Iron | 0.19 mg |
| Magnesium | 6.0 mg |
| Phosphorus | 11.0 mg |
| Potassium | 101.0 mg |
| Sodium | 1.0 mg |
| Zinc | 0.08 mg |
| Copper | 0.078 mcg |
| Manganese | 0.037 mg |
| Selenium | 0.1 mcg |
| Vitamin C | 4.4 mg |
| Thiamin (Vitamin B1) | 0.012 mg |
| Riboflavin (Vitamin B2) | 0.026 mg |
| Niacin (Vitamin B3) | 0.164 mg |
| Vitamin B6 | 0.026 mg |
| Folate (Vitamin B9) | 6.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 1.0 mcg |
| Vitamin E | 0.12 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits of Bartlett Pears
Rich in Dietary Fiber: Bartlett pears are an excellent source of dietary fiber, providing 3.1 grams per 100 grams. Fiber is essential for digestive health, as it helps regulate bowel movements, prevent constipation, and support the growth of beneficial gut bacteria. The fiber content also contributes to feelings of fullness, making Bartlett pears a great option for those looking to control hunger and maintain a healthy weight.
High in Natural Sugars: With 9.69 grams of sugar per 100 grams, Bartlett pears offer a naturally sweet alternative to processed sugary snacks. The sugars found in pears, including fructose, are digested slowly, providing a steady source of energy and helping to prevent blood sugar spikes.
Packed with Potassium: One of the key minerals in Bartlett pears is potassium, with 101 milligrams per 100 grams. Potassium plays a vital role in maintaining proper heart and muscle function, and it helps regulate blood pressure by balancing the effects of sodium in the body.
Low in Fat and Calories: Bartlett pears are low in both fat (0.16 grams) and calories (63 kcal per 100 grams), making them a heart-healthy and weight-friendly option. Their low-fat, low-calorie nature makes them ideal for those seeking to maintain or lose weight without sacrificing flavor.
Good Source of Vitamin C: With 4.4 milligrams of Vitamin C per 100 grams, Bartlett pears contribute to immune support, collagen production, and the protection of cells from oxidative stress. Vitamin C is also essential for healthy skin and gums.
Supportive of Bone Health: Although not high in calcium, Bartlett pears provide a small amount (9.0 mg per 100 grams), which, when combined with other dietary sources, contributes to overall bone strength and health.
Provides Essential Vitamins and Minerals: Bartlett pears also offer small amounts of essential vitamins and minerals, including B vitamins like niacin (Vitamin B3) and riboflavin (Vitamin B2), as well as manganese, copper, and zinc, which support metabolism, immune function, and cellular health.
Allergen Information & Dietary Preferences
Allergen Information: Bartlett pears are generally considered safe for most individuals, with no common allergens associated with the fruit. However, as with any food, those with known allergies or sensitivities should exercise caution and consult a healthcare provider.
Dietary Preferences:
- Gluten-Free: Bartlett pears are naturally gluten-free, making them a great option for those following a gluten-free diet.
- Vegan-Friendly: As a plant-based fruit, Bartlett pears are suitable for those following vegan or vegetarian diets.
- Low-Calorie & Low-Fat: With only 63 kcal and 0.16 g of fat per 100 grams, Bartlett pears fit into low-calorie and low-fat diets.
- Kosher: Bartlett pears are considered kosher and can be included in a kosher diet.
- Diabetic-Friendly: Although Bartlett pears contain natural sugars, their fiber content and low glycemic index make them suitable for individuals with diabetes when consumed in moderation.
Advice for Incorporating Bartlett Pears into Your Diet
Bartlett pears are versatile and can be enjoyed in various ways, both raw and cooked. They can be eaten fresh as a quick snack, sliced into salads, or added to smoothies for a natural sweetness. For a delicious dessert, try poaching or baking Bartlett pears with spices like cinnamon and nutmeg, or pair them with cheese for a savory twist.
If youβre looking to add more fruit to your diet, Bartlett pears are a fantastic choice. Their natural sugars satisfy sweet cravings while providing a host of health benefits. The fiber content helps with digestion, while the potassium supports heart health, making them a perfect addition to a balanced, health-conscious lifestyle.
Conclusion
Bartlett pears are a nutrient-rich fruit, offering a delightful combination of sweetness, fiber, and essential vitamins and minerals. Whether you enjoy them as a fresh snack, in desserts, or as part of a savory dish, Bartlett pears are a versatile and healthy option for any meal. Their naturally low calorie and fat content, combined with high fiber and potassium, makes them a great choice for supporting overall health.
Add this crisp, refreshing fruit to your daily diet to enjoy its delicious taste and numerous health benefits!
