A medium green Anjou pear has ~96 calories, ~5.5 g fiber, and natural sugars, plus vitamin C and potassium in a low-fat, no-sodium package.
Calories
Fiber
Sugars
Raw & Chilled
- Keep the peel for fiber.
- Slice thin for crunch.
- Pair with nuts or yogurt.
Everyday
Poached Or Baked
- Poach in water or tea.
- Skip heavy syrup.
- Serve warm with ricotta.
Cozy
Dried Or Chips
- Portions matter.
- Sugar concentrates.
- 1 oz ~69 kcal.
Portion-aware
What Makes Anjou Pears A Smart Daily Fruit?
Green and red Anjou pears are mellow, juicy, and sturdy enough to pack. Peel stays thin, flesh stays tender, and the taste leans sweet without being cloying. From a nutrition angle, they bring water, fiber, and small amounts of vitamin C, vitamin K, and potassium. That mix helps with fullness, digestion, and everyday hydration.
Most grocery pears fall near the same macro range, yet variety and size shift the numbers. A typical raw pear around 180 g lands near 106 calories with ~5.6 g fiber. A cup of sliced green Anjou (140 g) shows 92 calories with 4.3 g fiber. Those figures come from lab-based datasets that underpin modern nutrition labels.
| Nutrient | Per 100 g | Per 1 Fruit (~180–202 g) |
|---|---|---|
| Calories | 59–61 kcal | 106–130 kcal |
| Carbohydrates | 15–16 g | 27–31 g |
| Dietary Fiber | 3.1–3.6 g | 5.6–6.2 g |
| Sugars | 9–10 g | 16–18 g |
| Protein | 0.4 g | 0.6–0.7 g |
| Fat | 0.1–0.2 g | 0.2–0.3 g |
| Vitamin C | 4–6 mg | 6–9 mg |
| Potassium | 170–190 mg | 180–200+ mg |
| Sodium | ~1 mg | ~2–5 mg |
Fiber does the heavy lifting. Insoluble bits keep things moving; soluble pectin adds gel-like texture that slows digestion. On labels, the daily value for fiber is 28 g, so one medium pear gets you about a fifth of the way. That helps with steady energy and appetite control through the day.
How Anjou Compares To Other Pear Types
Flavor differs, but the nutrition pattern holds. Green Anjou tends to be slightly denser by weight than Bartlett, while red Anjou mirrors green Anjou with minor shifts in sugar and vitamin C. The biggest swing comes from water content and size. Larger fruit raises calories and sugars because you’re eating more of the same thing, not because the fruit changes character.
Skin matters. Keep the peel on and you keep more fiber, phytonutrients, and color compounds like lutein and zeaxanthin. Peel also adds a bit of chew that boosts satiety. If texture is an issue, slice thin and chill; the cool temperature tightens the bite without losing nutrients.
Serving Size Tips That Keep Calories In Check
Pick the size that fits your meal plan. Use small fruit for light snacks. Use medium fruit when you want staying power. For recipes, measure by cups of slices to lock portions. If you’re building a plate, count one medium fruit as roughly one cup-equivalent of the fruit group.
Carbs, Fiber, And Sugar—What To Expect
Most of the carbs come as natural sugars with a small starch trace. The fiber slows the ride, which is why pears feel steady compared to candy-sweet treats. Pair a sliced pear with nuts, yogurt, or cheese when you want a snack that sticks. The protein and fat round out the carbs and make the snack feel balanced.
Nutrition Facts For Anjou Pears In Daily Meals
Looking at typical pantry uses, this fruit works at breakfast, lunch, and dessert. Dice it over oats, tuck slices into a grilled cheese, or roast halves with a dusting of cinnamon. The micronutrient blend is modest yet helpful: small amounts of copper, vitamin K, and folate, plus a friendly potassium-to-sodium ratio.
Grocery Picking And Storage
Choose firm fruit with smooth skin. Anjou ripens at room temp and holds well once chilled. Check the neck near the stem; a gentle give means it’s ready. Store ripe pears in the fridge to slow softening. Keep them dry to avoid quick spoilage. Bring to room temp before eating if you want peak aroma.
Prep Moves That Keep Nutrients Intact
Rinse, pat dry, and slice just before serving. Browning comes from exposed flesh. A squeeze of lemon helps if you need to prep ahead. For poaching or baking, use water, tea, or dry wine instead of heavy syrups. Heat softens fiber structure a bit, yet you’ll still get the benefits along with a cozy texture.
For deeper numbers by serving size, see this concise set of Green Anjou pear data drawn from USDA analyses.
Calorie Math By Context
Whole fruit stays modest in calories because water carries volume. Dried options are different. Drying concentrates sugar and pushes a small handful into snack-bar territory. If you love the chew, measure portions. Fresh slices in a salad keep volume high and calories friendly.
| Serving | Calories | Fiber |
|---|---|---|
| 1 cup slices (140 g) | ~92 | ~4.3 g |
| 1 medium fruit (180 g) | ~106 | ~5.6 g |
| 1 small fruit (172 g) | ~101 | ~5.2 g |
| 1 large fruit (242 g) | ~142 | ~7.5 g |
| 1 oz dried | ~69 | ~2.2 g |
You can map those numbers into your day in many ways. One smart move is pairing whole fruit with a protein source when you want a longer-lasting snack. Another is swapping half a dessert portion for sliced pear to bring sweetness with a hit of fiber.
Vitamins, Minerals, And Other Good Stuff
Vitamin C lands in the single digits per fruit. That still helps your daily tally. Vitamin K shows up in small amounts. Copper is a quiet standout at roughly 10–15% DV per fruit. Potassium lands near 180–200 mg per medium pear, which nudges your total toward heart-friendly ranges. Sodium stays close to zero. Cholesterol is zero. Caffeine is none.
Natural plant compounds ride along with the color. Lutein and zeaxanthin contribute to the pale-green hue and show up in small microgram amounts. Those numbers won’t replace your leafy greens, yet they add to the mix in a snack that’s easy to eat daily.
Smart Ways To Eat More Pears
Breakfast Staples
Stir chopped pear into warm oatmeal. Layer slices on yogurt with a spoon of toasted nuts. Blend half a pear into a smoothie and keep the peel on for fiber.
Lunch And Snack Ideas
Make a quick salad with greens, pear slices, a crumbly cheese, and toasted seeds. Or tuck thin slices into a turkey sandwich for a sweet crunch. If you prefer warm snacks, roast wedges on a sheet pan and finish with a dash of cinnamon.
Dinner And Dessert Swaps
Use roasted halves under a dollop of ricotta and a drizzle of honey. Add cubes to a farro bowl for a sweet-savory pop. For a lighter dessert, fan slices over Greek yogurt instead of ice cream.
Buying Guide: Green Vs Red Anjou
Both have a round body and small neck. Green stays green when ripe; red keeps its blush. Texture stays buttery and fine-grained. Nutrition is comparable, so shop by price and freshness. If you’re prepping for company, mix colors on the plate for contrast.
Dietitian-Style Q&A In Brief
Is The Glycemic Impact Gentle?
Yes. The fiber and water mean a softer rise than low-fiber sweets. Pairing with protein or fat tones it down even more.
Is The Peel Worth It?
Yes. That’s where a notable share of fiber and aromatic compounds live. Wash well and enjoy the crunch.
Any Caveats?
Pears are high in FODMAPs, so large portions may bother sensitive guts. Start with smaller servings and drink water if you’re ramping up fiber.
Snacking on fruit helps hit daily fruit targets, and one medium pear usually counts as one cup-equivalent. You can find the basics at the MyPlate fruit group.