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Pear salad Calories
Fresh pear, greens, and light dressing healthy salad
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Pear salad (120 g) has 72 calories. That works out to 60 calories per 100 g. It contains 16.2 g of carbs, 0.8 g of protein, 1.2 g of fat and 3 g of fiber. Its 15.6 µg of Vitamin K covers 13% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Pear salad Nutrition Facts
Selected: 1 cup (medium) · 120 g
72
KCAL / 120G
Carbs
16.2g
· 6% DV
Protein
0.8g
· 2% DV
Fat
1.2g
· 2% DV
Fiber
3g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 82% · Protein 4% · Fat 14%
Pear salad nutrition facts table · 1 cup (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 72 kcal | |
| Total fat | 1.2 g | 2% |
| Saturated fat | 0.18 g | 1% |
| Trans fat | 0 g | |
| Sodium | 12 mg | 1% |
| Total carbohydrate | 16.2 g | 6% |
| Fiber | 3 g | 11% |
| Protein | 0.8 g | 2% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Pear salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 120 g | 72 kcal |
| ½ cup (small) | 60 g | 36 kcal |
| 100 g | 100 g | 60 kcal |
| 1 piece (small) | 120 g | 72 kcal |
| 1 serving (medium) | 150 g | 90 kcal |
| 1 cup (large) | 180 g | 108 kcal |
| 1 piece (large) | 200 g | 120 kcal |
| 1 bottle (large) | 250 g | 150 kcal |
| 1 pack (jumbo) | 300 g | 180 kcal |
Calculated from 60 calories per 100 g.
Frequently Asked Questions About Pear salad
How do you make pear salad?
Pear salad is made by tossing sliced fresh pears with greens and a light dressing. Add walnuts and cheese if you like, then dress it just before serving so the leaves stay crisp and the pear keeps its texture.
What dressing goes best with pear salad?
A bright vinaigrette goes well with pear salad because its acidity balances the fruit’s sweetness. Try olive oil with lemon juice or vinegar; a little mustard can add sharpness without overwhelming the pears.
What cheese goes well in pear salad?
Blue cheese, goat cheese, and feta all pair well with pear salad. Their salty, tangy flavors contrast with sweet pear; crumble the cheese over the salad shortly before serving for the best texture.
How do you keep pears from turning brown in pear salad?
Toss the cut pears for pear salad with lemon juice soon after slicing. The acid slows browning; if you are preparing the salad ahead, keep the pears whole and slice them shortly before serving.
Which pears are best for pear salad?
Use ripe but firm pears for pear salad so the slices hold their shape instead of turning mushy. A fragrant pear that gives slightly when pressed is ready; avoid fruit with bruises or very soft spots.
Can you make pear salad ahead of time?
You can prepare the greens, cheese, nuts, and dressing for pear salad ahead, but keep them separate. Slice the pears and toss everything together shortly before serving to prevent browning and wilted leaves.
What nuts go in pear salad?
Walnuts are a classic choice for pear salad, while pecans and hazelnuts also work well. Toasting the nuts briefly brings out their flavor; add them at the end so they stay crunchy.
Can you use canned pears in pear salad?
Yes, canned pears can be used in pear salad, but drain them well and pat them dry first. They are softer and sweeter than fresh pears, so add them gently and use a tangy dressing to balance the flavor.
What do you serve with pear salad?
Pear salad pairs well with roasted chicken, grilled fish, or a simple soup. With cheese and nuts added, it can also make a light lunch; serve it soon after dressing so the greens remain crisp.
Can you eat the pear skin in pear salad?
Yes, pear skin is edible in pear salad and adds texture. Rinse the pear under running water and dry it before slicing; peeling is optional, especially when the skin is tender and unblemished.
Pear salad Vitamins & Minerals
Vitamins
Vitamin K
15.6µg · 13% DV
Vitamin C
6mg · 7% DV
B2
0.04mg · 3% DV
B6
0.04mg · 2% DV
Minerals
Copper
0.07mg · 8% DV
Potassium ⭐
144mg · 4% DV
Phosphorus
18mg · 3% DV
Magnesium
8.4mg · 2% DV
Sodium
12mg · 1% DV
Pear salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pear salad
To burn the 72 calories in 1 cup (medium) (120 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Pear salad?
Pear salad combines fresh pear with leafy greens and a light dressing. There is no single fixed recipe: ingredients vary, and the pear brings a juicy texture and gentle sweetness that balances the greens. It works as a simple side or as the base for a more substantial salad.
In many English-speaking kitchens, it is served alongside lunch or dinner, often with nuts or cheese for extra crunch and savouriness. The fruit and greens make it a source of carbohydrates and fibre, while the dressing can change the overall richness. For a lighter bowl, use just enough dressing to coat the leaves, and add toasted walnuts or a little cheese if you want a more filling meal.
How Nutritious Is Pear salad?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Pear salad Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Pear salad Contain Allergens?
No known major allergens
Which Diets Is Pear salad Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Pear salad Fat Profile
SATURATED
0.18g
MONOUNSATURATED
0.14g
POLYUNSATURATED
0.11g
Omega 6:3 ratio 10:1
Above the ideal 4:1 (10:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.