Peach: Calories, Nutrition Facts, and Health Benefits (2026)

A medium peach (150 g) contains 59 calories, 2.3 g of fiber, and 9.9 mg of vitamin C, contributing to 11% of the daily value. With a glycemic index of 42 and glycemic load of 5, peaches are a nutritious choice for many diets.

This page provides a comprehensive overview of the nutritional profile of peaches, focusing on their benefits and how they fit into various dietary goals. We will examine the nutrition facts per medium peach and per 100 g, along with their impact on blood sugar levels.

Peach Nutrition Facts (Per Serving and Per 100 g)

The following table outlines the detailed nutrition facts for peaches, highlighting key nutrients and their respective amounts.

Values are for 1 medium peach (150 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	59	39	3%
Protein	1.4 g	0.9 g	3%
Carbohydrates	14.3 g	9.5 g	5%
Fiber	2.3 g	1.5 g	8%
Sugar	12.6 g	8.4 g	-
Fat	0.4 g	0.3 g	0%
Vitamin C	9.9 mg	6.6 mg	11%
Potassium	285 mg	190 mg	6%
Vitamin A	24 mcg	16 mcg	3%

About 87% of peach calories come from carbohydrates, 8% from protein and 5% from fat.

Peach by Health Goal

Here, we evaluate how peaches rate against common dietary goals, providing insights into their suitability for different nutritional needs.

Goal	Rating	Why
Weight loss	Excellent	59 calories per serving with 2.3 g fiber for fullness
Blood sugar / diabetes	Good	Glycemic load of about 5 per serving
Immunity	Fair	Provides 9.9 mg vitamin C (11% DV)
Digestion	Fair	2.3 g fiber per serving supports regularity
Heart health	Good	Potassium (285 mg) and fiber, very low sodium
Muscle gain	Fair	Low in protein (1.4 g); best as a vitamin-rich choice, not a protein source

Peach and Blood Sugar

Glycemic index: 42. Glycemic load: 5 per serving.

Peach has a glycemic index of about 42 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 Peach Compares to Other Fruits

In this section, we compare peaches with other fruits to understand their relative nutritional value and benefits.

Fruit (per 100 g)	Calories	Sugar (g)	Fiber (g)	Vitamin C (mg)
Peach	39	8.4	1.5	6.6
Plum	46	9.9	1.4	9.5
Apricot	48	9.2	2.0	10.0
Pear	57	9.8	3.1	4.3

Peach Myths, Checked

Canned peaches are as healthy as fresh , Misleading. Peaches canned in syrup add sugar; choose fresh or those packed in juice or water.

Peach skin should be removed , False. The skin holds fiber and antioxidants and is fine to eat after washing.

How to Track Peach

Fruit portions are easy to misjudge, and the difference between a medium peach 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 peach 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 peach?

A medium peach contains 59 calories. This makes it a low-calorie fruit option for those monitoring their energy intake.

Is peach good for weight loss?

Peaches can be beneficial for weight loss due to their low calorie and high fiber content. The 2.3 g of fiber in a medium peach helps promote satiety.

Can people with diabetes eat peach?

People with diabetes can enjoy peaches in moderation, as they have a glycemic index of 42, which indicates a lower impact on blood sugar levels.

How much vitamin C is in peach?

A medium peach provides 9.9 mg of vitamin C, which is 11% of the daily value. This vitamin is important for immune function and skin health.

Is peach high in sugar?

Peaches contain 12.6 g of sugar per medium fruit, which is relatively moderate compared to other fruits. However, the sugar is naturally occurring.

Are peaches good for digestion?

Peaches are good for digestion, as they contain 2.3 g of fiber, which can help maintain regular bowel movements and support gut health.

Key Takeaways

• One medium peach has 59 calories.
• It contains 2.3 g of fiber, aiding digestion.
• Peaches provide 9.9 mg of vitamin C, contributing to immune health.
• The glycemic index of peaches is 42, indicating low blood sugar impact.
• A medium peach has 12.6 g of sugar, primarily from natural sources.
• Peaches can be a part of a balanced diet for weight management.