Stone fruit

Fruit

Item Rating: 81/100

1 serving (150 grams) contains 60 calories, 1.0 grams of protein, 0.2 grams of fat, and 15.0 grams of carbohydrates.

Nutrition Information

1 cup (236.6g)

Calories		94.6
% Daily Value*
Total Fat		0.3 g	0%
	Saturated Fat	0 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		0 mg	0%
Total Carbohydrates		23.7 g	8%
	Dietary Fiber	3.2 g	11%
	Sugars	20.5 g
protein		1.6 g	3%
Vitamin D		0 mcg	0%
Calcium		15.8 mg	1%
Iron		0.5 mg	2%
Potassium		394.3 mg	8%

* 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: 2 cal (2.6%)

Protein: 6 cal (6.2%)

Carbs: 94 cal (91.2%)

About Stone fruit

Stone fruits, also known as drupes, are a group of fruits that feature a large, hard pit or 'stone' at their center. Originating from various parts of Asia and the Mediterranean, they are now cultivated globally and enjoyed in diverse cuisines. Common examples include peaches, cherries, plums, apricots, and nectarines. Stone fruits are low in calories and rich in essential nutrients such as Vitamin C, potassium, and dietary fiber. They are also a good source of antioxidants, including carotenoids and anthocyanins, that support overall health. With their natural sweetness and juicy texture, stone fruits are popular in both raw and cooked forms, appearing in desserts, salads, and savory dishes. These fruits are in season during late spring through early autumn, making them a staple of summer diets worldwide.

Health Benefits

• Supports immune health due to high Vitamin C content (about 10-15% of the RDI per medium-sized fruit).
• Promotes gut health and regular digestion with dietary fiber (about 2g per serving in most stone fruits).
• Rich in potassium (150-250mg per fruit), which helps regulate blood pressure and supports heart health.
• Contains natural antioxidants like anthocyanins and beta-carotene, protecting cells from oxidative stress.
• Low in calories and high in water content, aiding hydration and weight management.

Dietary Considerations

Allergens: Contains stone fruit pits contain amygdalin, which can release cyanide in large amounts if ingested

Suitable for: Vegetarian, vegan, gluten-free, mediterranean diet

Not suitable for: Individuals with stone fruit allergies, those with fructose intolerance or sensitivities

Selection and Storage

Store unripe stone fruits at room temperature until they soften, then refrigerate to extend freshness for 3-5 days. Avoid washing until ready to consume to prevent spoilage.

Common Questions About Stone fruit Nutrition

Is stone fruit high in protein?

Stone fruits, such as peaches, cherries, and nectarines, are not a significant source of protein. On average, they contain around 1-2 grams of protein per cup. They are better known for their vitamins, minerals, and antioxidant content rather than their protein.

Can I eat stone fruit on a keto diet?

Stone fruits are generally not ideal for a keto diet due to their relatively high carbohydrate content. For example, a medium peach has about 14 grams of net carbs. Keto dieters might consume them in very small quantities, but they are better suited for moderate or high-carb diets.

What are the health benefits of stone fruit?

Stone fruits are rich in vitamins like vitamin C and vitamin A, as well as potassium, which supports heart health and muscle function. They are also high in antioxidants, such as beta-carotene and polyphenols, which may help reduce inflammation and support healthy skin and immune function.

How much stone fruit should I eat per serving?

A typical serving size of stone fruit is one medium fruit (e.g., one peach or one plum), which equates to about 60-100 calories depending on the type. Eating 1-2 servings a day can be a healthy way to incorporate fiber and nutrients into your diet without excessive sugar intake.

How do stone fruits compare to berries in nutrition?

Stone fruits tend to have slightly higher sugar and calorie content compared to berries, such as strawberries or blueberries. However, they also contain significant amounts of vitamin A and potassium, which berries may lack in comparable quantities. Both are excellent sources of antioxidants and fiber, making them nutritious choices.

Data Sources & Scientific References