Nectarines

Fruit

A juicy, sweet stone fruit rich in vitamins and antioxidants

💚 Low in Calories

🧠 Packed with Antioxidants

🌱 Plant-Based

What is a Nectarines?

Nectarines are a variety of stone fruit closely related to peaches, but with smooth skin instead of fuzz. Originating from China, these fruits are now widely cultivated in temperate regions around the world, including the United States and Europe. Popular varieties include yellow-flesh and white-flesh nectarines, providing differing levels of sweetness and acidity.

Nectarines have a juicy texture with a balance of sweetness and tang, depending on their ripeness. They are highly versatile, often eaten fresh, blended into smoothies, baked in desserts, or used in savory dishes such as salads or salsas.

Nutritionally, nectarines are low in calories and rich in essential vitamins like vitamin C and A, alongside dietary fiber and antioxidants. They also contain potassium, making them beneficial for heart health and hydration.

Nutrition Highlights

62

Calories

per 100g

7.7mg

Vitamin C

8% DV

2.4g

Fiber

per medium nectarine

285mg

Potassium

per serving

30mcg

Vitamin A

4% 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 Nectarineses

🌟

Boosts Skin Health

Nectarines provide vitamin C, a key nutrient for collagen production, helping to maintain skin elasticity and repair damage caused by environmental stress.

• Rich in Vitamin C
• Rich in Antioxidants

🌿

Enhances Digestive Health

Their fiber content promotes gut health, preventing constipation and aiding in regular bowel movements, while supporting a healthy gut microbiome.

• Rich in Fiber
• Rich in Water

❤️

Supports Heart Function

Rich in potassium, nectarines help regulate blood pressure and support cardiovascular health by mitigating the effects of sodium in the diet.

• Rich in Potassium
• Rich in Vitamin C

🧠

May Protect Against Oxidative Stress

The antioxidants found in nectarines may help combat free radicals, potentially lowering the risk of chronic diseases such as diabetes and cancer.

• Rich in Antioxidants
• Rich in Vitamin A

Diet Compatibility

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

✓ Vegan: Entirely plant-based and cruelty-free

✗ Keto: Contains too many carbs (about 14g per serving)

✓ Gluten-Free: Naturally free from gluten

✓ Paleo: Unprocessed whole fruit suitable for Paleo diets

✗ Low-Carb: Higher carbohydrate content

🍽️ How to Enjoy Nectarineses

Breakfast

Slice nectarines into yogurt or oatmeal

Tip: Combine with nuts or seeds for added crunch and nutrition

Lunch

Add nectarines to a spinach and feta salad

Tip: Use a light balsamic vinaigrette to enhance natural sweetness

Dinner

Grill nectarines as a side dish or garnish

Tip: Pair with proteins like chicken or fish for a sweet contrast

Snack

Serve fresh nectarines with a drizzle of honey or almond butter

Tip: Choose ripe, but firm fruit for the best texture

✅ The Bottom Line

Nectarines are a nutrient-rich stone fruit that provide essential vitamins, minerals, and antioxidants while being low in calories. Their fiber and potassium content make them great for supporting digestion and heart health.

Enjoy nectarines as part of a balanced diet by incorporating them into meals and snacks, whether fresh, grilled, or blended. Their versatility and flavor make them a delightful addition to both sweet and savory dishes.

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