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 | 17.5 g | ||
| protein | 1.6 g | 3% | |
| 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 White nectarine
White nectarines are a cultivar of Prunus persica, originating from China and now widely cultivated in temperate regions worldwide. Known for their smooth skin, juicy texture, and sweet flavor, white nectarines are commonly incorporated into desserts, salads, or eaten fresh. They are a natural source of vital nutrients, offering approximately 60 calories per medium fruit (150g). Rich in vitamin C, dietary fiber, and potassium, they also contain beneficial phytonutrients like carotenoids and polyphenols. With low fat and sodium levels, nectarines are valued for their refreshing taste and nutritional contribution to a balanced diet.
Health Benefits
- Supports immune system health due to high vitamin C content (8% of the Daily Value per medium fruit).
- Promotes heart health and helps regulate blood pressure with potassium (285 mg per medium fruit).
- Aids digestion and maintains gut health through dietary fiber, providing approximately 2 grams per fruit.
Dietary Considerations
Selection and Storage
Store ripe nectarines at room temperature for 1-2 days or refrigerate for up to a week to prolong freshness. Wash thoroughly under cool running water before eating.
Common Questions About White nectarine Nutrition
What is the nutritional content of a white nectarine?
A medium white nectarine (about 140 grams) provides approximately 60 calories, 1.5 grams of protein, 15 grams of carbohydrates, 2 grams of fiber, and 12 grams of natural sugars. It is also a good source of vitamin C, providing 8% of the daily recommended intake, and contains small amounts of potassium and vitamin A.
Can I eat white nectarines on a low-carb or keto diet?
White nectarines are relatively high in natural sugars and carbohydrates, with a medium-sized fruit containing 15 grams of carbs. While they can fit into a low-carb diet in moderation, they are generally not recommended for strict ketogenic diets due to their higher sugar content.
What are the health benefits of eating white nectarines?
White nectarines are rich in antioxidants like vitamin C, which supports immune health, and beta-carotene, which promotes skin and eye health. They are also a good source of dietary fiber, which aids digestion, and their natural sugars can provide a quick energy boost. However, individuals with sensitive digestive systems may want to limit their intake to avoid potential bloating.
What is the recommended serving size for white nectarines?
The recommended serving size for white nectarines is one medium fruit (about 140 grams). This portion provides around 60 calories and is appropriate for a light snack or as part of a balanced meal. Pairing it with a source of protein, like nuts or yogurt, can help create a more satisfying and nutrient-dense snack.
How do white nectarines compare to regular (yellow) nectarines?
White nectarines are generally sweeter and less tangy than yellow nectarines due to their lower acidity. Nutritionally, both varieties are similar, offering similar calories, vitamins, and fiber content. When cooking or baking, white nectarines may be preferred for dishes that benefit from a milder sweetness.
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.
