Nektarine

Fruit

Item Rating: 82/100

1 serving (150 grams) contains 60 calories, 1.5 grams of protein, 0.5 grams of fat, and 14.0 grams of carbohydrates.

Nutrition Information

1 cup (236.6g)

Calories		94.6
% 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		22.1 g	8%
	Dietary Fiber	3.8 g	13%
	Sugars	17.4 g
protein		2.4 g	4%
Vitamin D		0 mcg	0%
Calcium		9.5 mg	0%
Iron		0.5 mg	2%
Potassium		449.5 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

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 7 cal (6.8%)

Protein: 9 cal (9.1%)

Carbs: 88 cal (84.0%)

About Nektarine

Nectarines are a type of stone fruit closely related to peaches, characterized by their smooth skin and juicy flesh. Believed to have originated in China over 2,000 years ago, nectarines are now grown worldwide, including in North and South America, Europe, and Australia. They are commonly used in various cuisines, such as fresh fruit salads, desserts, smoothies, and baked goods. Nutritionally, nectarines are low in calories (40 calories per 100 grams) and fat, while providing a modest amount of dietary fiber (1.6 grams per 100 grams) and essential vitamins, such as vitamin C and vitamin A. They also contain small amounts of calcium and iron, making them a nutrient-dense choice for snacks or recipes.

Health Benefits

• Rich in vitamin C (5.13 mg per 100 grams), which supports immune health and collagen production.
• Contains dietary fiber (1.6 grams per 100 grams) that promotes digestion and helps maintain gut health.
• Low in calories and fat, making it a weight-friendly fruit option for healthy diets.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, gluten-free, paleo

Not suitable for: Low-fodmap, individuals with stone fruit allergies

Selection and Storage

Store unripe nectarines at room temperature until they soften slightly. Ripe nectarines should be kept in the refrigerator and consumed within 1 week for optimal freshness.

Common Questions About Nektarine Nutrition

Is nectarine high in protein?

Nectarines contain 1 gram of protein per medium fruit, which is relatively low compared to high-protein foods. They are not a significant source of protein but can be part of a balanced diet for their vitamins and fiber.

Can I eat nectarine on a keto diet?

Nectarines are generally not ideal for a strict keto diet due to their 9.33 grams of carbohydrates per medium fruit, including 7.33 grams of natural sugar. Individuals on keto should prioritize foods with lower carbohydrate content.

What are the health benefits of nectarine?

Nectarines are an excellent source of vitamins like A and C, antioxidants, and dietary fiber, which support skin health, immunity, and digestion. They are also low in calories (40 per fruit) and fat, making them a great option for weight management.

What is the recommended serving size for nectarine?

A medium-sized nectarine, weighing about 150 grams, is typically considered one serving. For a balanced diet, including one nectarine provides necessary vitamins and fiber without exceeding calorie limits.

How does nectarine compare to peach in terms of nutrition?

Nectarines and peaches are quite similar nutritionally, but nectarines tend to have smoother skin and slightly more sugar. Both fruits are rich in vitamins A and C, but peaches may have slightly more potassium, depending on their size.

Data Sources & Scientific References