Pears, canned, extra light syrup pack, solids and liquids (Includes foods for USDA's Food Distribution Program)
Whole food · Fruits and Fruit Juices
Photo: Wikipedia
Canned pears in extra light syrup are tender, golden-hued fruit segments preserved in a subtly sweetened liquid, offering a delicate, floral pear flavor with a soft, yielding texture. Nutritionally, they provide a modest calorie count (47 kcal/100g) with a notable 1.6g of fiber per serving, making them a lighter canned fruit option. The extra light syrup adds minimal sweetness compared to heavier packs, allowing the fruit's natural taste to remain the focus.
Calorie split: 2% protein · 96% carbs · 2% fat
↓ Full nutrition💚 Why it's loved
People love them for their comforting, nostalgic sweetness and effortless versatility—they're a ready-to-eat snack, a classic dessert topping, and a staple in school and hospital food programs. Their soft texture and mild flavor make them a universally palatable choice for all ages.
⚠️ Watch-outs & how to enjoy it better
The primary downside is the added syrup, which contributes to the 12.2g of carbs per 100g and can cause blood-sugar spikes if consumed in large quantities without other macronutrients. To counteract this, pair them with a source of protein or healthy fat (like yogurt, cottage cheese, or nuts) to slow sugar absorption, and practice portion control by sticking to a single serving.
Key benefits
- Low in fat (0.1g per 100g)
- Good source of dietary fiber (1.6g per 100g)
- Provides quick, accessible energy from carbohydrates
- Convenient, shelf-stable fruit with a long shelf life
- Consistent texture and sweetness year-round
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'extra light syrup' pack typically contains a sugar concentration of about 10-14%, which is significantly less than the 'heavy' or 'extra heavy' syrups that can exceed 40% sugar concentration.
Full nutrition (USDA data · scales with serving)
| Water | 87.3 g |
| Energy | 47.0 kcal |
| Energy | 197 kj |
| Protein | 0.30 g |
| Total lipid (fat) | 0.10 g |
| Ash | 0.10 g |
| Carbohydrate, by difference | 12.2 g |
| Fiber, total dietary | 1.6 g |
| Calcium, Ca | 7.0 mg |
| Iron, Fe | 0.20 mg |
| Magnesium, Mg | 5.0 mg |
| Phosphorus, P | 7.0 mg |
| Potassium, K | 45.0 mg |
| Sodium, Na | 2.0 mg |
| Zinc, Zn | 0.07 mg |
| Copper, Cu | 0.07 mg |
| Manganese, Mn | 0.03 mg |
| Vitamin C, total ascorbic acid | 2.0 mg |
| Thiamin | 0.01 mg |
| Riboflavin | 0.02 mg |
| Niacin | 0.40 mg |
| Pantothenic acid | 0.02 mg |
| Vitamin B-6 | 0.01 mg |
| Folate, total | 1.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 1.0 ug |
| Folate, DFE | 1.0 ug |
| Vitamin B-12 | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.01 g |
| SFA 16:0 | 0.00 g |
| SFA 18:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.02 g |
| MUFA 18:1 | 0.02 g |
| Fatty acids, total polyunsaturated | 0.02 g |
| PUFA 18:2 | 0.02 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Threonine | 0.01 g |
| Isoleucine | 0.01 g |
| Leucine | 0.01 g |
| Lysine | 0.01 g |
| Methionine | 0.00 g |
| Cystine | 0.00 g |
| Phenylalanine | 0.01 g |
| Tyrosine | 0.00 g |
| Valine | 0.01 g |
| Arginine | 0.01 g |
| Histidine | 0.00 g |
| Alanine | 0.01 g |
| Aspartic acid | 0.06 g |
| Glutamic acid | 0.02 g |
| Glycine | 0.01 g |
| Proline | 0.01 g |
| Serine | 0.01 g |
FAQ
What is the difference between 'extra light syrup' and 'juice pack'?
'Extra light syrup' is a water and sugar solution (often with added preservatives), while 'juice pack' uses fruit juice (like pear or apple juice) as the packing liquid, which may offer a slightly different flavor profile and marginally different sugar content.
Are canned pears as nutritious as fresh pears?
Canned pears retain most of the fiber and some vitamins from the fresh fruit, but the canning process can reduce heat-sensitive nutrients like Vitamin C. The main nutritional difference is the added liquid—syrup adds sugar and calories, while water or juice packs are closer to fresh in terms of sugar content.
Can I use the canning liquid in recipes?
Yes, the syrup can be used as a light sweetener in drinks, dressings, or baking. For a healthier option, choose pears packed in water or juice and drain them, then use the liquid as a natural sweetener in smoothies or oatmeal.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.47 kcal/g · 3% calories from protein · 1.6 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.04 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.