Calories in dried pears: 207 kcal per 100 g

Q: How many calories are in a portion of pears?

A typical portion (30 g, a portion of dried fruit) gives 62 kcal. Per 100 g the figure is 207 kcal.

Q: Is pears high in potassium?

Yes. Pears, dried have 750 mg potassium per 100 g, 38 % of the NRV, above the 30 % threshold for a “high in” claim.

Q: Does cooking change the sodium in pears?

Yes. Per 100 g, sodium goes from 1 mg raw to 15 mg dried. Part of that is the vitamin or mineral itself changing, part is the change in water content.

Q: Which vitamins and minerals do pears have most of?

By share of the daily reference intake: potassium (750 mg, 38 %), copper (0.3 mg, 30 %) and manganese (0.2 mg, 10 %) per 100 g.

What’s in a 30 g portion

More than half of a portion is carbohydrate, 15.7 g of it sugars.

0.15 gFat

0.48 gProtein

15.7 gCarbohydrate

2.5 gFibre

5.5 gWater

5.6 gMinerals and the rest

0.15 gFat
0.48 gProtein
15.7 gCarbohydrate
2.5 gFibre
5.5 gWater
5.6 gMinerals and the rest

Above average for fruit

Pears are 207 kcal per 100 g. The 143 fruit in this database average 68.8.

Pears207

Fruit average68.8

High in fibre

8.3 g of fibre per 100 g; the UK “high fibre” line is 6 g.

Fibre, per portion2.5 g

Protein, per portion0.48 g

Vitamins and minerals in pears

Two of the 14 reach the “high in” level, led by potassium.

11 %

Potassium

225 mg in a 30 g portion

11th of 143 fruit

Potassium contributes to normal functioning of the nervous system and to normal muscle function.

Copper0.09 mg9 %

Manganese0.06 mg3 %

Magnesium10.5 mg2.8 %

Phosphorus19.5 mg2.8 %

Iron0.3 mg2.1 %

Only a trace

Vitamin E
Vitamin C
Folate

None recorded

Vitamin D
Vitamin B12

Show all 14 with amounts

Potassium225 mg, 11 %

Copper0.09 mg, 9 %

Manganese0.06 mg, 3 %

Magnesium10.5 mg, 2.8 %

Phosphorus19.5 mg, 2.8 %

Iron0.3 mg, 2.1 %

Calcium16.5 mg, 2.1 %

Zinc0.15 mg, 1.5 %

Selenium0.0006 mg, 1.1 %

Iodine0.0015 mg, 1 %

Vitamin A0.0045 mg, 0.6 %

Chloride1.5 mg, <1 %

Vitamin Dnone recorded

Vitamin B12none recorded

Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”. A trace is shown as “trace” and never counts.

What pears don’t give you. And where to find it.

No recorded vitamin D or vitamin C, and only 3.6 % of the selenium reference intake per 100 g.

Vitamin D

0mgin pears

Find it inBloater, grilled500 % per 100 g

Vitamin C

Tracein pears

Find it inCherries, West Indian2150 % per 100 g

Selenium

3.6%in pears, per 100 g

Find it inKidney, pig, fried491 % per 100 g

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Pears against other fruit

Pears come second for potassium here, just behind pineapple (dried).

807mg

750mg

289mg

260mg

220mg

200mg

Pineapple, dried+57 mg

Pears, driedthis page

Kiwi fruit, raw−461 mg

Mulberries, whole fruit, raw−490 mg

Loquats, raw−530 mg

Passion fruit, flesh and pips−550 mg

All values per 100 g, from the same dataset. Differences are against pears.

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Questions about pears

The questions people ask about pears, answered from the dataset.

How many calories are in a portion of pears?

A typical portion (30 g, a portion of dried fruit) gives 62 kcal. Per 100 g the figure is 207 kcal.

Is pears high in potassium?

Yes. Pears, dried have 750 mg potassium per 100 g, 38 % of the NRV, above the 30 % threshold for a “high in” claim.

Does cooking change the sodium in pears?

Yes. Per 100 g, sodium goes from 1 mg raw to 15 mg dried. Part of that is the vitamin or mineral itself changing, part is the change in water content.

Which vitamins and minerals do pears have most of?

By share of the daily reference intake: potassium (750 mg, 38 %), copper (0.3 mg, 30 %) and manganese (0.2 mg, 10 %) per 100 g.

How these numbers were made

Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 14-196, Pears, dried, 3 analysed samples, published by Public Health England under the Open Government Licence v3.0. Main data references: Fruit and Nuts Supplement, 1992. Values are per 100 g of the edible part; a portion is 30 g, a portion of dried fruit, the usual UK portion for fruit. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 143 fruit kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample, and where no illustration of the exact food exists the nearest one is shown (here: Bartlett Pear). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.