Apples and pears are packed with nutrients, including vitamins, minerals, and fiber. Fiber supports gut health by promoting regular, comfortable bowel movements and nourishing beneficial bacteria. It also helps protect heart health by keeping cholesterol levels and body weight in check.
Apples and pears are both nutritious, fiber-rich fruits, but one delivers more fiber than the other.
Apples and pears both provide fiber, but pears contain significantly more.
Here’s the fiber breakdown of a 140-gram apple and a 140-gram pear:
- Apple: 2.38 grams
- Pear: 4.34 grams
Pears contain significantly more fiber than apples, making them a better overall choice for those looking to boost their fiber intake.
However, including both of these fruits in your diet can help increase your intake of soluble and insoluble fiber. Soluble and insoluble fibers are critical for health, but they have different roles in the body.
Soluble fiber dissolves in your gut, forming a gel-like substance that slows digestion. Soluble fiber is effective for lowering cholesterol, supporting the growth of beneficial bacteria in the digestive system, and keeping stools soft and easy to pass. It also promotes weight management and healthy blood sugar levels.
Research suggests that pears pack about 23% more total dietary fiber and 46% more insoluble fiber than apples, making them the clear winner for fiber content.
Even though apples are slightly lower in fiber, they still pack a punch when it comes to nutrition and health benefits.
- Nutrient profile: Apples are a good source of vitamin C, which is necessary for collagen production, immune function, and iron absorption. Apples provide smaller amounts of other essential nutrients, like potassium, which is needed for healthy blood pressure regulation. Apples also contain a variety of antioxidants, such as polyphenols like gallic, chlorogenic, and ferulic acid that protect cells against oxidative damage.
- Health benefits: Studies show that eating apples could reduce markers of inflammation, like C-reactive protein (CRP), lower heart disease risk factors like LDL cholesterol and triglycerides, and reduce the risk of certain cancers, like breast cancer. This is because apples are high in protective compounds, like polyphenol antioxidants and fiber, which support health by lowering inflammation and reducing disease risk factors like high cholesterol.
- How to enjoy apples: Apples are one of the most versatile and widely available fruits, making them a popular choice for everyday eating. Add apples to sweet and savory dishes like salads, pies, oatmeal, and grain bowls, or pair them with nuts for an easy and filling snack.
Though pears are a better source of fiber, apples still deserve a spot in your diet. Regularly incorporating apples into meals and snacks could support heart health and increase your intake of protective plant compounds.
Pears offer a solid source of fiber and may protect against heart disease and gut issues.
- Nutrient profile: Pears are a good source of fiber and also provide several vitamins and minerals, like copper, vitamin K, and vitamin C. A 140-gram pear provides 10.8% of your daily needs for copper, a mineral that’s needed for energy production, red blood cell production, and neurotransmitter synthesis.
- Health benefits: Pears are an excellent source of flavonoid antioxidants, which support heart health by reducing inflammation. Their high fiber content also helps lower heart disease risk factors, like high LDL cholesterol. Studies show that people who eat more pears have a significantly lower risk of heart disease-related death than those who eat less. Due to their high fiber content, pears are an excellent choice for supporting overall gut health and preventing constipation.
- How to enjoy pears: Like apples, pears can be added to both sweet and savory dishes, from salads and tarts to oatmeal and even pizza. For a simple snack, add sliced pear to a cheeseboard for extra crunch, fiber, and natural sweetness.
In addition to their impressive fiber content, pears offer several vitamins and minerals plus antioxidant plant compounds that can support and protect health.
If you’re weighing pears against apples, the good news is you don’t have to choose. Both of these fruits are nutritious options that can fit into a healthy and balanced diet.
The smartest approach to support health and meet your daily needs for vitamins is to enjoy a variety of fruits, including apples and pears.
However, your personal preferences matter, too. Apples tend to be crisp with a tangy-sweet flavor, while pears are softer, with a grainier texture and a more mellow sweetness.
That said, if maximizing fiber intake is your goal, pears take the lead, providing significantly more fiber than apples.
Both of these fruits can be enjoyed as a simple snack or paired with other nutritious foods to create healthy meals.
When it comes to fiber, pears beat out apples, offering about 23% more fiber on average.
That said, both fruits are packed with vitamins, minerals, and beneficial plant compounds, making them valuable additions to a balanced, nutrient-rich diet.
If your primary goal is boosting fiber intake, reach for pears more often. However, for overall health, the best approach is to enjoy a mix of both pears and apples, along with a variety of other fruits.
