Pear Glycemic Index
Low GI · The honest verdict
Gentle on blood sugar
Glycemic index
33–42
reported range
Glycemic load
7
Low GL
This food's glycemic index is 33–42, which is Low GI.
Pears are one of the better fruit options for blood sugar management. Their low GI (33–42) and low glycemic load per serving mean they do not cause rapid glucose spikes. The high fiber content, especially when eaten with the skin, helps slow carbohydrate digestion. This is general nutrition information, not medical advice — people with diabetes should confirm portion guidance with their care team.
GI numbers vary by source, ripeness, and how a food is prepared. This is general nutrition information — not medical advice. If you manage diabetes, confirm specifics with your care team.
Key facts
Pears have a low GI of 33–42, making them one of the lowest-GI fruits available.
One medium pear provides 5.5 g of fiber — about 20% of the daily recommended intake.
Glycemic load of 10 or below is classified as low — a medium pear sits at 7, well within this range.
What's actually inside
Per 100 g, with your typical serving noted as 1 medium pear (178 g), raw, with skin. The carb family is what moves blood sugar — fiber is the number that softens the spike.
- Total carbs
- 27.1g
- Net carbs
- 21.6g
- total carbs minus fiber
- Fiber
- 5.5g
- slows the glucose rise
- Sugars
- 17.4g
- Protein
- 0.6g
- Calories
- 101kcal
Notable nutrients
- Vitamin C7.5 mg
- Vitamin K7.8 mcg
- Potassium206 mg
- Copper0.1 mg
- Folate12 mcg
Is it a smart choice for blood sugar?
GI is only half the story — portion (glycemic load) and what you eat it with decide the real-world effect. Here's the honest read.
The verdict
Good fruit choice — low GI and GL, fiber-rich
Pears are one of the better fruit options for blood sugar management. Their low GI (33–42) and low glycemic load per serving mean they do not cause rapid glucose spikes. The high fiber content, especially when eaten with the skin, helps slow carbohydrate digestion. This is general nutrition information, not medical advice — people with diabetes should confirm portion guidance with their care team.
Portion guidance
One medium pear (about 178 g) is a standard serving with roughly 22 g net carbs and a glycemic load of 7 — well within the low GL range. Eating the whole fruit with skin is ideal; pear juice or dried pears concentrate sugar and raise the glycemic impact significantly. Stick to one medium pear per serving, and pair with a protein source like nuts or cheese to further blunt the blood sugar response.
This is general nutrition information, not personal medical advice. Blood sugar responses are individual — if you have diabetes or prediabetes, your care team can tell you how this fits your plan.
How to keep the spike small
The same food can land differently depending on how it's cooked and what it's eaten with. Use these levers to your advantage.
Eating raw with skin
Lowers the spikeThe skin contains much of the pear's fiber (about 5.5 g per medium fruit), which slows digestion and sugar absorption, keeping GI low.
Peeling the pear
Raises GIRemoving the skin reduces fiber content by roughly half, which can modestly increase the glycemic response compared to eating the whole fruit.
Poaching or baking
Raises GICooking pears softens cell walls and makes sugars more available, potentially raising the GI. Adding sugar or honey in poaching liquid increases the glycemic load substantially.
Juicing or drying
Raises GIJuicing removes fiber and concentrates sugar, raising both GI and GL. Dried pears have about 4x the sugar density of fresh, making portion control critical.
Pairing tip
Pair a fresh pear with a handful of almonds, walnuts, or a slice of cheese to add protein and fat that slow gastric emptying. A pear and Greek yogurt combination also works well. Avoid pairing pears with other high-sugar fruits or sweetened foods in the same meal to keep the overall glycemic load in check.
Why GI numbers vary
Pear GI values vary modestly across sources and varieties. The University of Sydney GI Database reports values around 33 for fresh raw pears, while other studies show up to 42. Variation depends on pear variety (Bartlett, Bosc, Anjou), ripeness, and growing conditions. Riper pears have a slightly higher GI than firmer, less ripe ones. We report the honest range (33–42) and classify pears as low GI because all reported values fall well below the 55 threshold.
Not medical advice. This page is general nutrition information about Pear. It isn't a diagnosis or a treatment plan. If you have diabetes, prediabetes, or another condition affecting blood sugar, confirm any dietary decisions with your doctor or care team.
Frequently Asked Questions
Pears have a low glycemic index ranging from about 33 to 42, depending on variety and ripeness. All common pear varieties — Bartlett, Bosc, Anjou, and Asian pears — fall within this low range. The GI of a ripe pear is slightly higher than a firm one, but still well under the low threshold of 55. Eating the pear with skin provides the most fiber and the lowest glycemic impact.
Yes, pears are generally a good fruit choice for people with diabetes. With a low GI (33–42) and a glycemic load of about 7 per medium fruit, they have a modest effect on blood sugar. The high fiber content (5.5 g per pear) further helps regulate glucose absorption. As with all fruit, portion size matters — stick to one medium pear per serving. This is general nutrition information; people with diabetes should discuss their diet with their healthcare team.
Pears and apples are very similar in their glycemic impact. Both have a low GI (apples ~36–40, pears ~33–42) and similar glycemic loads per medium fruit. Both provide about 5 g of fiber and similar sugar content. Practically, they are interchangeable as blood-sugar-friendly fruit choices. The main difference is that pears have slightly more fiber per gram, while apples have slightly more vitamin C.
A medium pear has about 22 g net carbs, which fits into moderate low-carb plans (50–100 g net carbs/day) but uses a significant portion of the daily budget. On strict keto (under 20–30 g net carbs/day), a whole pear is difficult to accommodate — a half-pear or small pear may work. For most low-carb dieters, pears are an occasional rather than daily fruit.
No, pear juice has a much higher glycemic impact than whole pear. Juicing removes the fiber that slows sugar absorption, concentrating the natural sugars. The GI of pear juice is estimated to be around 45–50, and the glycemic load per cup is significantly higher than a whole fruit. Dried pears also concentrate sugar — about 4 pieces of dried pear have the sugar of one fresh pear. For blood sugar management, always choose whole fresh pears over juice or dried versions.
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Reviewed by
Curex Editorial TeamReviewed for accuracy
Last reviewed July 2026