Nectarine Nutrition Facts

Ningthoujam Sandhyarani Mar 14, 2019
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Nectarine nutrition facts are highly impressive, in terms of calorie content, vitamins, and other essential nutrients. Provided here is some information about nectarine calories, its nutrition, and health benefits.
Nectarine is a delicious summertime fruit, which one can enjoy in raw or other cooked forms. Genetically and taste-wise, nectarine fruits are related to peach. In fact, they have a common genus name Prunus. Scientifically, peach is represented as P. persica, while nectarine is called P. persica var. nectarina.
One can differentiate them through skin texture; nectarines having smooth skin, while peaches have fuzzy or velvety skin. Both fruits are available in clingstone and freestone types. In the market, one can find two types of nectarine fruits, soft flesh and tough flesh. The latter has a longer shelf-life and is most preferred by consumers.
Also, the flesh of this fruit can be white or yellow according to the variety. Having smooth, red skin, it is often confused with ripe plums. It is not only sweet and tasty, but it is loaded with innumerable health benefits.

Nutritional Value of Nectarine

As of date, there are more than 150 types of this fruit. Whether one takes yellow or white nectarine, the nutrition facts are almost similar. Also, it is to be borne in mind that there is no relation between the extent of sweetness and the pulp color.
Nevertheless, the calorie content and nutrient quantities may vary slightly from one cultivar to another. Needless to say, one can control the calorie intake by adjusting the serving size. Here is the nutritional information of this fruit.


The total number of calories in this fruit is relatively low, as compared to other fruits. Serving 1 cup slices of fresh nectarine (about 138 g) provides only 60-61 calories. Out of this, the calorie contributed by fats accounts to 4. This is the main reason why it is included in the list of calorie-burning foods.
The carbohydrate content in the same serving size is 12-15 g. Calories in this fruit may differ slightly from one source to another. However, it is a low-calorie fruit, excellent for people who are watching their calorie intake.


It contains high percentage of vitamin C. It is found that serving 1 cup slices of nectarine yields approximately 12 percent of the total vitamin C required by an adult on a daily basis. It is also a rich source of vitamin A, dietary fiber, beta-carotene, potassium, calcium, and iron.
The highly appreciated nutrition facts are low in saturated fats, negligible cholesterol, and absence of sodium. Taking this into consideration, these fruits are safe for heart patients and those having high blood cholesterol levels.

Health Benefits

Its antioxidant rich flesh is effective for fighting against free radicals. This aids in reducing the aging process and maintaining skin health. As per nutrition experts, these fruits are excellent for losing weight. This is also evident from the low-calorie content in ripe nectarines.
The only concern is the presence of natural sugars in large amounts. Hence, people who have a medical history related to elevated blood sugar levels should take medical advice before including it in the regular diet plan.
On a conclusive note, these fruits are healthy for regular consumption, except for their high sugar content. One can grow nectarine trees in a garden or backyard. During early spring, they bear strikingly beautiful blossoms that cover the twigs. Hence, in this way one can reap tasty and nutritious tree ripened nectarine fruits with minimal effort.
Disclaimer: This is for informative purposes only, and should not be used as a replacement for expert medical advice.