Calories in a Nectarine: Full Nutrition Breakdown
A medium nectarine has about 62 calories. See the complete nutrition breakdown by size with expert FAQ.
Nectarines are smooth-skinned stone fruits closely related to peaches. They are slightly firmer and more aromatic than peaches, with a similar sweet-tart flavor. Nectarines are rich in vitamins A and C, potassium, and niacin, and they are low in calories at just 44 calories per 100 grams.
Calories by size:
| Size | Weight | Calories | Carbs | Sugar | Fiber | Vitamin C |
|---|---|---|---|---|---|---|
| Small | ~129 g | 57 kcal | 14 g | 10 g | 2.2 g | 10% DV |
| Medium | ~142 g | 62 kcal | 15 g | 11 g | 2.4 g | 11% DV |
| Large | ~156 g | 69 kcal | 16 g | 12 g | 2.6 g | 12% DV |
| 100 g | 100 g | 44 kcal | 11 g | 8 g | 1.7 g | 8% DV |
Nectarines are about 88% water, making them a hydrating, low-calorie snack. Their smooth skin is thinner than a peach's fuzzy skin, and it contains a high concentration of antioxidants — especially chlorogenic acid and anthocyanins in red-skinned varieties.
Frequently Asked Questions (FAQ)
How many calories are in a medium nectarine?
A medium nectarine weighing about 142 grams contains approximately 62 calories. It provides 15 grams of carbohydrates, 11 grams of natural sugar, and 2.4 grams of dietary fiber. Nectarines also supply 11% of your daily vitamin C and about 8% of your daily vitamin A.
What is the difference between a nectarine and a peach?
Nectarines and peaches are essentially the same species — the only genetic difference is a single gene that determines skin texture. Nectarines have smooth skin while peaches have fuzzy skin. Nutritionally, they are nearly identical. Nectarines have slightly more vitamin C and slightly fewer calories per 100 grams (44 vs. 39), but the differences are minimal.
Are nectarines good for weight loss?
Nectarines are a smart choice for weight loss. A medium nectarine has only 62 calories with a satisfying sweet flavor and juicy texture. The fiber content (2.4 grams) helps keep you full, and the high water content (88%) provides volume without excess calories. Nectarines are a much better sweet snack than processed options.
Do nectarines have a lot of sugar?
A medium nectarine contains about 11 grams of natural sugar, which is moderate for a fruit of its size. Nectarines have a low glycemic index of approximately 43, meaning they cause a gradual rise in blood sugar rather than a spike. The fiber and water content help moderate the glycemic response.
When are nectarines in season?
Nectarines are in peak season from June through September in the Northern Hemisphere. During this window, they are the most flavorful, nutritious, and affordable. Choose nectarines that are slightly soft along the seam and have a fragrant aroma. Avoid nectarines with green tints, which indicate they were harvested too early and may not ripen properly.
How many calories are in a medium nectarine?
What is the difference between a nectarine and a peach?
Are nectarines good for weight loss?
Do nectarines have a lot of sugar?
When are nectarines in season?
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