Nectarine, raw
Common food
Photo: Wikipedia
A raw nectarine is a smooth-skinned stone fruit, a natural hybrid of peach and plum, with a juicy, tender flesh that's a vibrant yellow-orange. Its flavor is a bright, sweet-tart balance, often more intense than a peach, with a satisfying, crisp bite. Nutritionally, it's a low-calorie, hydrating snack packed with vitamin C and beta-carotene.
Calorie split: 10% protein · 84% carbs · 6% fat
↓ Full nutrition💚 Why it's loved
People adore nectarines for their intense, sunny sweetness and the convenience of their fuzz-free skin, which makes them perfect for eating out of hand. They're a beloved summer staple, symbolizing peak-season freshness in everything from rustic tarts to vibrant salads.
⚠️ Watch-outs & how to enjoy it better
The natural sugars (about 8g per fruit) can cause a blood-sugar spike if eaten alone by those monitoring glucose levels. To counteract this, pair a nectarine with a source of protein or fat, like a handful of almonds or a dollop of Greek yogurt, to slow sugar absorption. Also, the pit contains amygdalin, which can release cyanide when crushed and ingested—never chew or swallow the pit.
Key benefits
- Excellent source of immune-supporting vitamin C
- Rich in beta-carotene, which the body converts to vitamin A
- Provides dietary fiber for digestive health
- Low in calories and contains no fat or cholesterol
- High water content aids in hydration
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The nectarine is not a distinct species but a natural genetic variant of the peach; the difference is a single recessive gene that controls the presence of fuzz on the skin.
Full nutrition (USDA data · scales with serving)
| Water | 89.0 g |
| Energy | 43.0 kcal |
| Protein | 1.1 g |
| Total lipid (fat) | 0.28 g |
| Carbohydrate, by difference | 9.2 g |
| Fiber, total dietary | 1.5 g |
| Total Sugars | 7.9 g |
| Calcium, Ca | 2.0 mg |
| Iron, Fe | 0.30 mg |
| Magnesium, Mg | 9.0 mg |
| Phosphorus, P | 26.0 mg |
| Potassium, K | 131 mg |
| Sodium, Na | 13.0 mg |
| Zinc, Zn | 0.21 mg |
| Copper, Cu | 0.08 mg |
| Selenium, Se | 0.00 ug |
| Vitamin C, total ascorbic acid | 2.9 mg |
| Thiamin | 0.03 mg |
| Riboflavin | 0.03 mg |
| Niacin | 1.1 mg |
| Vitamin B-6 | 0.03 mg |
| Folate, total | 6.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 6.0 ug |
| Folate, DFE | 6.0 ug |
| Choline, total | 6.2 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 21.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 199 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 117 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 130 ug |
| Vitamin E (alpha-tocopherol) | 0.61 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 2.0 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.00 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.00 g |
| SFA 18:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.00 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.00 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.00 g |
| PUFA 18:2 | 0.00 g |
| PUFA 18:3 | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Nectarines, raw — USDA does not publish this profile for Nectarine.
| Tryptophan | 0.01 g |
| Threonine | 0.01 g |
| Isoleucine | 0.01 g |
| Leucine | 0.01 g |
| Lysine | 0.01 g |
| Methionine | 0.01 g |
| Cystine | 0.01 g |
| Phenylalanine | 0.01 g |
| Tyrosine | 0.01 g |
| Valine | 0.01 g |
| Arginine | 0.01 g |
| Histidine | 0.01 g |
| Alanine | 0.01 g |
| Aspartic acid | 0.57 g |
| Glutamic acid | 0.03 g |
| Glycine | 0.01 g |
| Proline | 0.01 g |
| Serine | 0.02 g |
FAQ
What's the difference between a nectarine and a peach?
Genetically, they are almost identical. The primary difference is a single recessive gene that gives the nectarine its smooth, fuzz-free skin. Nectarines can be slightly smaller and have a more intense, tangy flavor.
How do I pick a ripe nectarine?
Look for a creamy yellow background color (avoid green), give it a gentle squeeze—it should yield slightly to pressure—and it should have a strong, fruity aroma at the stem end.
Can I eat the skin of a nectarine?
Yes, the skin is edible and a great source of fiber and nutrients. Simply wash it thoroughly before eating.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.43 kcal/g · 10% calories from protein · 1.5 g fiber · 7.9 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.10 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.