Nectarine

Fruit

A juicy and sweet stone fruit packed with vitamins and antioxidants.

💚 Low in Calories

🌱 Rich in Antioxidants

🧠 Good for Brain Health

What is a Nectarine?

Nectarines are a type of stone fruit closely related to peaches but differ due to their smooth skin instead of the fuzzy texture of peaches. They are believed to have originated in China and have been cultivated for thousands of years. Varieties include yellow-fleshed and white-fleshed nectarines, which can be freestone (easy to remove pit) or clingstone (pit adheres to flesh).

Nectarines are known for their vibrant, reddish-yellow skin and juicy, sweet-tart flesh. Their texture is firm but softer when fully ripe. They are highly versatile and can be eaten fresh, baked, grilled, or blended into smoothies and desserts.

Nutritionally, nectarines are low in calories and a rich source of Vitamin C, Vitamin A, and potassium. They are also packed with dietary fiber and antioxidants, including beta-carotene and polyphenols, which support overall health.

Nutrition Highlights

44

Calories

per 100g

7.7mg

Vitamin C

13% DV

201mg

Potassium

per 100g

2g

Fiber

per medium nectarine

332 IU

Vitamin A

7% DV

These values are based on a standard serving size. Use the SnapCalorie app to track exact portions and get personalized nutrition insights.

Health Benefits of Nectarines

🛡️

Boosts Immune Function

Nectarines are packed with Vitamin C, which bolsters the immune system by promoting white blood cell production and protecting against infections.

• Rich in Vitamin C
• Rich in Antioxidants

🌿

Supports Digestion

The fiber content in nectarines helps regulate bowel movements and feeds healthy gut bacteria, improving digestive health.

• Rich in Fiber
• Rich in Water

💆

Promotes Skin Health

High levels of Vitamin A and antioxidants in nectarines help protect skin cells from damage caused by UV rays and aging while promoting a healthy glow.

• Rich in Vitamin A
• Rich in Polyphenols

❤️

Aids Heart Health

Potassium in nectarines helps maintain healthy blood pressure levels, while antioxidants may reduce inflammation linked to heart disease.

• Rich in Potassium
• Rich in Antioxidants

Diet Compatibility

Is Nectarine suitable for your diet? Here's what you need to know:

✓ Vegan: Naturally plant-based

✗ Keto: Contains 10g of net carbs per 100g, which is high for keto diets

✓ Gluten-Free: Naturally gluten-free

✓ Paleo: Whole, unprocessed fruit

✗ Low-Carb: Moderate carbohydrate content

🍽️ How to Enjoy Nectarines

Breakfast

Slice fresh nectarines into your yogurt or oatmeal

Tip: Combine with nuts and seeds for added crunch and protein

Lunch

Add nectarine slices to a garden salad with spinach and feta

Tip: Drizzle with balsamic glaze for a sweet and savory combo

Dinner

Grill nectarine halves and serve as a side with grilled chicken or fish

Tip: Brush with olive oil before grilling to enhance caramelization

Snack

Blend frozen nectarines into a smoothie with almond milk

Tip: Add a handful of spinach for extra nutrients

✅ The Bottom Line

Nectarines are a delicious and versatile fruit that is low in calories, rich in vitamins, and high in antioxidants. Their unique flavor and nutritional profile make them a great addition to a balanced diet.

Enjoy nectarines as a fresh snack, incorporate them into meals, or use them in desserts and smoothies. They are especially refreshing during their peak season in the summer months when they are at their sweetest and juiciest.

Data Sources & Scientific References

1. USDA FoodData Central - Comprehensive nutrient composition data
2. FDA Nutrition Facts Label - Daily value percentages and guidelines
3. NIH Office of Dietary Supplements - Nutrient recommendations and health information
4. Dietary Guidelines for Americans - Evidence-based nutritional guidance