Food Ingredients info

Fresh Asian Pear Nutrition: Health Benefits, Calories, and Recipes

Average Rating
No rating yet
My Rating:

Asian Pear (Raw) – Nutritional Information & Ingredients Overview

Asian pears, known for their crisp texture and subtly sweet flavor, are a delightful fruit often enjoyed fresh. Native to East Asia, these pears are typically round with a smooth, yellow-brown skin and offer a satisfying crunch when bitten into. While commonly consumed raw, Asian pears can also be used in a variety of culinary applications such as salads, desserts, or as a refreshing addition to savory dishes. Below is a comprehensive breakdown of the nutritional profile of a raw Asian pear, perfect for those seeking healthy, flavorful options in their diet.

Nutritional Breakdown (per 100g serving):

Nutrient Amount
Energy 42 kcal
Protein 0.5 g
Total Fat 0.23 g
Saturated Fat 0.012 g
Carbohydrates 10.65 g
Fiber 3.6 g
Sugar 7.05 g
Calcium 4 mg
Iron 0.0 mg
Magnesium 8 mg
Phosphorus 11 mg
Potassium 121 mg
Sodium 0.0 mg
Zinc 0.02 mg
Copper 0.05 mcg
Manganese 0.06 mg
Selenium 0.1 mcg
Vitamin C 3.8 mg
Thiamine (Vitamin B1) 0.009 mg
Riboflavin (Vitamin B2) 0.01 mg
Niacin (Vitamin B3) 0.219 mg
Vitamin B6 0.022 mg
Folate 8 mcg
Vitamin B12 0.0 mcg
Vitamin A 0.0 mcg
Vitamin E 0.12 mg
Vitamin D2 0.0 mcg

Allergen Information:

Asian pears are naturally allergen-free, with no common allergens like nuts, gluten, or dairy. However, individuals with fruit allergies or sensitivities to certain types of fruit should exercise caution and consult a healthcare professional if unsure.

Dietary Preferences:

Asian pears are a great choice for various dietary preferences, making them suitable for:

  • Vegan and Vegetarian diets: As a plant-based fruit, they contain no animal products and are entirely vegan-friendly.
  • Low-Calorie diets: With only 42 kcal per 100g serving, Asian pears can be included in weight-management or calorie-conscious meal plans.
  • Gluten-Free diets: Free from gluten, Asian pears are safe for individuals with celiac disease or gluten sensitivities.
  • Low-Fat diets: With only 0.23g of fat per serving, they are a healthy snack for those looking to reduce fat intake.
  • Diabetes-Friendly: While Asian pears contain natural sugars (7.05g per 100g), they are also rich in fiber, which can help moderate blood sugar levels.

Health Benefits & Tips:

Asian pears are packed with dietary fiber, which supports digestive health, helps manage cholesterol levels, and aids in maintaining steady blood sugar. The fruit’s low-calorie content and high water content make it an excellent hydrating snack for those looking to stay full between meals without the added calories. Additionally, the vitamin C content supports immune function and skin health.

When selecting Asian pears, choose ones that feel firm to the touch, indicating ripeness and crisp texture. These pears can be eaten raw for a crunchy, refreshing snack, or they can be sliced and added to fruit salads, yogurt bowls, or paired with cheese for a savory contrast. They can also be baked or poached to add a sweet touch to desserts like pies or crumbles.

Conclusion:

Incorporating Asian pears into your diet can provide a delightful, healthy boost to your daily nutrition. Whether enjoyed on their own or as part of a dish, they offer a blend of sweetness, crunch, and nutrients. Rich in fiber, vitamin C, and potassium, these fruits support overall health and can be easily integrated into various culinary creations.

My Rating:

Loading spinner
Back to top button