Pears vs. Apples: Which Fruit Offers More Fiber?

Both apples and pears are well-known for being rich in dietary fiber and essential nutrients important for good health. When comparing the two, pears have a slight advantage—they contain more dietary fiber than apples, making them particularly beneficial for those aiming to boost their fiber intake.

Key Differences Between Apples and Pears

Apples and pears are both packed with vitamins, minerals, and fiber, but with some differences:

- Fiber: Pears contain more fiber, with about 4.59 grams in a small pear compared to 3.46 grams in a small apple.

- Vitamins: Apples have a bit more vitamin C, while pears are a better source of vitamin A.

- Texture and Storage: Apples offer crisp, juicy flesh and can be stored for months, while pears turn from crisp to soft as they ripen and generally have a shorter shelf life.

Why Fiber is Important

Dietary fiber is crucial for digestive health and the function of the gut microbiome, helping to prevent both constipation and diarrhea. High fiber intake is linked to a reduced risk of heart disease, stroke, high blood pressure, obesity, type 2 diabetes, and some cancers. Despite these benefits, most Americans don’t consume enough fiber—women are advised to get 22 to 28 grams per day, and men, 28 to 34 grams.

Types of Fiber in Apples and Pears

Both fruits have similar fiber profiles: roughly 70% insoluble fiber and 30% soluble fiber. Insoluble fiber increases stool bulk and helps prevent constipation, while soluble fiber forms a gel in the digestive tract, improving cholesterol and blood sugar levels. The skins of both apples and pears hold a significant portion of their fiber, so eating them unpeeled gives the most benefit.

Nutrition Facts

A small apple (165 grams) delivers about 3.46 grams of fiber, 101 calories, 24.4 grams of carbs, almost 8 milligrams of vitamin C, and 5 micrograms of vitamin A.  

A small pear (148 grams) provides about 4.59 grams of fiber, 84 calories, 22.5 grams of carbs, over 6 milligrams of vitamin C, and 1.5 micrograms of vitamin A.

Antioxidant Benefits

Apples, especially their peels, are a great source of antioxidants that neutralize free radicals in the body. Pears also offer antioxidants, and their peels supply about a quarter of their vitamin C.

Health Benefits

Regularly eating apples and pears has been linked to a lower body mass index and a reduced risk of stroke, heart disease, type 2 diabetes, and even death from all causes.

Bottom Line

Both apples and pears are excellent for your health, providing fiber, vitamins, minerals, and antioxidants. If you’re looking to maximize fiber, pears are the better choice. For the fullest nutritional impact, eat these fruits whole and with their skins.