1 serving (150 grams) contains 60 calories, 1.0 grams of protein, 0.5 grams of fat, and 14.0 grams of carbohydrates.
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Nutrition Information
Calories |
95.2 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.8 g | 1% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 0 mg | 0% | |
| Total Carbohydrates | 22.2 g | 8% | |
| Dietary Fiber | 3.2 g | 11% | |
| Sugars | 19.0 g | ||
| protein | 1.6 g | 3% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 9.5 mg | 0% | |
| Iron | 0.5 mg | 2% | |
| Potassium | 317.5 mg | 6% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Flat nectarine
Flat nectarines, also known as Saturn nectarines, are a variety of stone fruit with a distinctive saucer-like shape. Originating from East Asia, they are a hybrid of peaches and nectarines, often enjoyed in fresh, raw form or integrated into desserts, salads, and drinks. These fruits belong to the Rosaceae family and are prized for their sweet taste and smooth skin devoid of fuzz, unlike peaches. Nutritionally, flat nectarines are low in calories (around 60 kcal per 100 grams), high in dietary fiber, and rich in vitamins A and C, which support skin health and immune function. They also contain potassium for heart health and hydration, along with smaller amounts of magnesium and B vitamins. Their balanced combination of nutrients makes them an excellent addition to a well-rounded diet.
Health Benefits
- Rich in vitamin C (5-10 mg per 100 grams), flat nectarines help boost immune function and protect against oxidative stress.
- High in dietary fiber (approx. 2 grams per 100 grams), they promote healthy digestion and may prevent constipation.
- Potassium content (about 140 mg per 100 grams) helps regulate blood pressure and supports cardiovascular health.
Dietary Considerations
Selection and Storage
Store flat nectarines at room temperature until ripe and refrigerate for up to one week once ripened to maintain freshness. Wash thoroughly before use.
Common Questions About Flat nectarine Nutrition
How many calories and nutrients are in a flat nectarine?
A medium-sized flat nectarine (about 100 grams) contains approximately 44 calories, 1 gram of protein, 0.2 grams of fat, and 11 grams of carbohydrates. It is also rich in vitamin C, providing about 8% of the recommended daily intake, and contains small amounts of potassium and fiber.
Can I eat flat nectarines on a keto diet?
Flat nectarines are not ideal for a strict keto diet due to their carbohydrate content. With 11 grams of carbs per 100 grams, they may hinder ketosis if consumed in large quantities. However, they can be enjoyed in moderation on a low-carb diet that allows for slightly higher carb intake.
What are the health benefits of eating flat nectarines?
Flat nectarines are a good source of vitamin C, which supports immune health and collagen production. They also provide antioxidants such as beta-carotene, which promotes eye and skin health, and dietary fiber for improved digestion. Additionally, their low calorie content makes them a healthy, nutrient-dense snack option.
What is the recommended portion size for flat nectarines?
A standard portion size for flat nectarines is one medium fruit, equating to roughly 100 grams. This serving contains about 44 calories and is a satisfying addition to snacks, salads, or desserts. For balanced nutrition, consider limiting consumption to 1-2 nectarines per sitting, especially if monitoring carbohydrate intake.
How do flat nectarines compare to regular nectarines?
Flat nectarines, also known as donut nectarines, have a sweeter taste and softer texture compared to regular nectarines, which are firmer and slightly tart. Nutritionally, both are similar in terms of calories, vitamins, and fiber. Flat nectarines may be preferred for their unique shape and more delicate flavor, making them a popular option for snacking or desserts.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
