1 serving (150 grams) contains 60 calories, 1.5 grams of protein, 0.5 grams of fat, and 15.0 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 | 23.8 g | 8% | |
| Dietary Fiber | 4.0 g | 14% | |
| Sugars | 19.0 g | ||
| protein | 2.4 g | 4% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 9.5 mg | 0% | |
| Iron | 0.5 mg | 2% | |
| Potassium | 452.4 mg | 9% | |
* 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 Nektariini
The nectarine (nektariini in Finnish) is a smooth-skinned variant of the peach, originally from China and now widely cultivated in temperate regions of the world. This juicy, sweet fruit is popular in various cuisines, often eaten fresh, in desserts, or added to salads. Nutritionally, a medium-sized nectarine contains approximately 40 calories, 1g of protein, 10g of carbohydrates, and 0.3g of fat. It provides essential nutrients like dietary fiber (1.7g), vitamin C (4.7mg), and small amounts of calcium (4mg) and iron (0.2mg). Low in fat and calories, nectarines offer a refreshing and guilt-free snack option, rich in antioxidants and phytonutrients.
Health Benefits
- Rich in vitamin C, which supports a strong immune system and promotes healthy skin.
- Provides dietary fiber, aiding digestion and supporting gut health.
- Contains antioxidants such as beta-carotene, offering protection against cell damage and supporting eye health.
Dietary Considerations
Selection and Storage
Store ripe nectarines in the refrigerator to extend their freshness, but allow them to come to room temperature before eating for optimal sweetness.
Common Questions About Nektariini Nutrition
Is nectarine high in protein?
Nectarines contain about 1 gram of protein per 100 grams, which is relatively low compared to high-protein foods like meats or legumes. They are not considered a significant source of protein but can be part of a balanced diet.
Can I eat nectarines on a keto diet?
Nectarines are not ideal for a keto diet as they contain 10 grams of carbohydrates and 8 grams of sugar per 100 grams. Keto diets typically restrict foods high in sugar and carbohydrates, so nectarine consumption should be minimized or avoided.
What are the health benefits of nectarines?
Nectarines are rich in vitamins, particularly vitamin C, which supports immune health, and potassium, which helps regulate blood pressure. They are also a source of dietary fiber, aiding digestion. However, their high natural sugar content makes them less suitable for people managing blood sugar levels.
What is the recommended portion size for nectarines?
A typical serving size for nectarines is one medium fruit, which weighs approximately 150 grams and contains around 60 calories. This portion ensures a balanced intake of fiber, vitamins, and natural sugars without excess calories.
How do nectarines compare to peaches?
Nectarines are similar to peaches in nutritional content but have a smooth skin instead of fuzz. Both fruits are low-calorie, with nectarines containing slightly fewer calories and a slightly firmer texture, making them preferable in some salads and recipes.
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.
