Nectarine: Calories, Nutrition Facts, and Health Benefits (2026)
A medium nectarine has 62 calories, 2.4 g fiber and 7.7 mg vitamin C. Full nectarine nutrition facts per serving and per 100 g, by goal, with blood-sugar and comparison data.
A medium nectarine (142 g) contains 62 calories, 1.5 g of protein, 15.1 g of carbohydrates, and 2.4 g of fiber. It also provides 7.7 mg of vitamin C, contributing to 9% of the daily value, and contains 285 mg of potassium.
This page provides a comprehensive overview of nectarine nutrition, including calorie counts, macronutrient breakdown, and health benefits. It also explores how nectarines fit into various dietary goals and compares them with other fruits.
Nectarine Nutrition Facts (Per Serving and Per 100 g)
The following table details the nutrition facts of a medium nectarine and per 100 g serving. This information highlights key nutrients and their contributions to a balanced diet.
Values are for 1 medium nectarine (142 g).
| Nutrient | Per Serving | Per 100 g | % Daily Value (per serving) |
|---|---|---|---|
| Calories | 62 | 44 | 3% |
| Protein | 1.5 g | 1.1 g | 3% |
| Carbohydrates | 15.1 g | 10.6 g | 5% |
| Fiber | 2.4 g | 1.7 g | 9% |
| Sugar | 11.2 g | 7.9 g | - |
| Fat | 0.5 g | 0.3 g | 1% |
| Vitamin C | 7.7 mg | 5.4 mg | 9% |
| Potassium | 285 mg | 201 mg | 6% |
| Vitamin A | 24 mcg | 17 mcg | 3% |
About 86% of nectarine calories come from carbohydrates, 9% from protein and 6% from fat.
Nectarine by Health Goal
The by-goal ratings assess how well nectarines align with common dietary objectives. These ratings can help individuals incorporate nectarines into their meal planning effectively.
| Goal | Rating | Why |
|---|---|---|
| Weight loss | Good | 62 calories per serving with 2.4 g fiber for fullness |
| Blood sugar / diabetes | Good | Glycemic load of about 5 per serving |
| Immunity | Fair | Provides 7.7 mg vitamin C (9% DV) |
| Digestion | Fair | 2.4 g fiber per serving supports regularity |
| Heart health | Good | Potassium (285 mg) and fiber, very low sodium |
| Muscle gain | Fair | Low in protein (1.5 g); best as a vitamin-rich choice, not a protein source |
Nectarine and Blood Sugar
Glycemic index: 43. Glycemic load: 5 per serving.
Nectarine has a glycemic index of about 43 and a glycemic load of around 5 per serving, so it has a modest effect on blood sugar. Fiber and water slow sugar absorption, and pairing it with protein or fat steadies the response.
How Nectarine Compares to Other Fruits
The comparison table illustrates how nectarines stack up against other fruits in terms of nutritional content. This can assist in making informed choices based on dietary preferences.
| Fruit (per 100 g) | Calories | Sugar (g) | Fiber (g) | Vitamin C (mg) |
|---|---|---|---|---|
| Nectarine | 44 | 7.9 | 1.7 | 5.4 |
| Peach | 39 | 8.4 | 1.5 | 6.6 |
| Plum | 46 | 9.9 | 1.4 | 9.5 |
| Apricot | 48 | 9.2 | 2.0 | 10.0 |
Nectarine Myths, Checked
Nectarines are a cross between a peach and a plum , False. A nectarine is a smooth-skinned variety of peach, not a hybrid.
Nectarines are high in sugar , Misleading. A nectarine has about 11 g sugar with fiber and a moderate glycemic load.
How to Track Nectarine
Fruit portions are easy to misjudge, and the difference between a medium nectarine and a larger helping changes the sugar and calories you log. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log nectarine accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.
For related references, see every fruit ranked by glycemic load, most nutrient-dense fruits ranked, and berries ranked by sugar and antioxidants.
Sources
Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by ripeness and variety. This is educational and not medical advice.
Frequently Asked Questions (FAQ)
How many calories are in a medium nectarine?
A medium nectarine contains 62 calories. This makes it a low-calorie fruit option, suitable for those monitoring their caloric intake.
Is nectarine good for weight loss?
Nectarines can be beneficial for weight loss due to their low calorie and high fiber content. With 2.4 g of fiber per medium fruit, they can help promote satiety.
Can people with diabetes eat nectarine?
People with diabetes can enjoy nectarines in moderation. With a glycemic index of about 43, they have a low impact on blood sugar levels.
How much vitamin C is in nectarine?
A medium nectarine provides 7.7 mg of vitamin C, which is 9% of the daily value. This vitamin is important for immune function and skin health.
Is nectarine high in sugar?
Nectarines contain 11.2 g of sugar per medium fruit. While they do have natural sugars, they also provide fiber and other nutrients.
Are nectarines the same as peaches?
Nectarines and peaches are similar but not the same. They belong to the same species, but nectarines have smooth skin, while peaches have fuzzy skin.
Key Takeaways
- A medium nectarine has 62 calories.
- It contains 1.5 g of protein.
- Each medium fruit offers 2.4 g of fiber.
- Nectarines provide 7.7 mg of vitamin C.
- They have a glycemic index of about 43.
- Nectarines are low in fat, with only 0.5 g per fruit.
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