Yellow nectarine

Fruit

Item Rating: 82/100

1 serving (150 grams) contains 60 calories, 1.5 grams of protein, 0.5 grams of fat, and 15.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

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	3.8 g	13%
	Sugars	17.5 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

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 7 cal (6.4%)

Protein: 9 cal (8.6%)

Carbs: 95 cal (85.0%)

About Yellow nectarine

The yellow nectarine, a close relative of peaches, is a juicy, smooth-skinned fruit native to China but widely cultivated in countries like the United States, Spain, and Italy. Known for its golden hue and tender flesh, it is a staple in many cuisines, especially in desserts, salads, and snacks. Yellow nectarines are low in calories and high in dietary fiber, making them ideal for weight management. They are also rich in vitamin C, potassium, and a variety of antioxidants like beta-carotene, which contribute to their nutritional profile. These fruits are primarily eaten fresh but can also be grilled, baked, or added into smoothies for nutritional enrichment. Their natural sweetness and hydrating qualities make them a popular choice for summer recipes.

Health Benefits

• Boosts immune function due to high vitamin C content (7.7 mg per 100 g).
• Promotes heart health as it contains potassium (201 mg per 100 g), which supports normal blood pressure.
• Supports skin health with beta-carotene, an antioxidant that aids in maintaining healthy skin and preventing damage.
• Provides hydration and supports digestion with its high water content and fiber (~1.7 g per 100 g).
• Improves eye health through beta-carotene, which converts to vitamin A and contributes to good vision.

Dietary Considerations

Allergens: None known

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

Not suitable for: Low-fructose diets, individuals with pollen-fruit syndrome related to stone fruits

Selection and Storage

Store yellow nectarines at room temperature until ripe, then transfer to the refrigerator to maintain freshness for up to 5 days. Wash thoroughly before eating.

Common Questions About Yellow nectarine Nutrition

Is yellow nectarine high in protein?

Yellow nectarines are not high in protein, as one medium-sized nectarine (approximately 150 grams) contains about 1 gram of protein. They are primarily composed of carbohydrates and water but are valued for their vitamins and antioxidants.

Can I eat yellow nectarine on a keto diet?

Yellow nectarines are not ideal for a keto diet due to their higher carbohydrate content. One medium-sized yellow nectarine has roughly 15 grams of carbohydrates, which can take up a significant portion of the daily carb allowance on keto.

What are the health benefits of yellow nectarines?

Yellow nectarines are rich in vitamins A and C, which support healthy skin and immune function. They also contain dietary fiber to promote digestion and antioxidants like flavonoids that may help combat oxidative stress. However, they should be consumed in moderation due to their natural sugar content.

How many yellow nectarines should I eat per serving?

A serving size of yellow nectarine is typically one medium fruit, equal to about 150 grams or 60 calories. This amount provides a balanced intake of fiber, vitamins, and hydration, without contributing excessive sugar or calories.

How do yellow nectarines compare to peaches?

Yellow nectarines and peaches are nutritionally similar, but nectarines tend to have a smoother skin and slightly firmer texture. Both fruits are rich in vitamins A and C, but nectarines generally have slightly less sugar and a bit more vitamin C compared to peaches.

Data Sources & Scientific References