Nectarine: Calories, Nutrition and Health Benefits
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Perplexity One medium nectarine (142g) has about 62 calories, 15g carbs, 2.4g fiber, 11g natural sugar, 1.5g protein and under 1g fat. It is a fat-free, sodium-free fruit that counts as one fruit portion, and the skin carries most of the fiber.
Quick Nutrition Facts
Per 1 medium nectarine (2-1/2 in diameter)
| Nutrient | Amount |
|---|---|
| Calories | 62 kcal |
| Protein | 1.5g |
| Carbohydrates | 15g |
| Fiber | 2.4g |
| Sugars | 11.2g |
| Fat | 0.5g |
| Sodium | 0 mg |
Macronutrient Breakdown
NUTRITIONIST'S INSIGHT
A nectarine is a peach without the fuzz, and the nutrition is nearly the same: about 62 calories for a medium fruit, with 11g of sugar that comes packaged with 2.4g of fiber and a lot of water. Eat it with the skin on, since that is where much of the fiber sits. Pair it with Greek yogurt or a handful of nuts if you want it to hold you for longer, because on its own the 1.5g of protein will not keep you full for more than an hour or two.
Myth Busters
MYTH #1: Nectarines are higher in sugar than peaches.
TRUTH: They are close to identical. USDA lists raw nectarine at about 7.9g sugar per 100 g, and peaches fall in a similar range, so the choice comes down to texture, not sugar. USDA FoodData Central: Nectarines, raw (per 100 g, SR Legacy); Nutrition Advance: Nectarines 101, Nutrition Facts and Potential Benefits
MYTH #2: Fruit sugar is as bad as candy sugar, so skip nectarines on a diet.
TRUTH: A medium nectarine has 11g of sugar inside 2.4g of fiber and about 120g of water, and it digests far more slowly than candy. Dietary guidelines count whole fruit as part of a healthy pattern. Dietary Guidelines for Americans, 2020-2025; MyPlate: Fruits
MYTH #3: You should peel nectarines.
TRUTH: The skin is edible and holds much of the fiber. Wash the fruit and eat it whole unless you dislike the texture. Nutrition Advance: Nectarines 101, Nutrition Facts and Potential Benefits
MYTH #4: Diabetics cannot eat nectarines.
TRUTH: One medium nectarine has about 15g of carbs, which fits a typical 15g carb exchange. Whole fruit is generally a reasonable choice when portions are counted. USDA FoodData Central: Nectarines, raw (per 100 g, SR Legacy); Harvard Health: Glycemic index and glycemic load for 100+ foods
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | 62 calories with 2.4g of fiber and mostly water makes a filling, low-energy snack that replaces sweets easily. USDA FoodData Central: Nectarines, raw (per 100 g, SR Legacy) |
| Muscle Gain |  | 1.5g of protein per fruit is too little to matter, so pair it with yogurt, cottage cheese or a shake. USDA FoodData Central: Nectarines, raw (per 100 g, SR Legacy) |
| Blood Sugar Control |  | 15g of carbs with 2.4g of fiber digests gradually, but 11g of sugar still means portions count. Eating one fruit at a time works well. USDA FoodData Central: Nectarines, raw (per 100 g, SR Legacy); Harvard Health: Glycemic index and glycemic load for 100+ foods |
| Heart Health | | No fat, no cholesterol and no sodium, with whole fruit encouraged in dietary guidelines. Dietary Guidelines for Americans, 2020-2025; USDA FoodData Central: Nectarines, raw (per 100 g, SR Legacy) |
| General Wellness | | Counts toward the daily fruit target and adds fiber and hydration for very few calories. MyPlate: Fruits |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to Nectarine
One medium nectarine delivers about 15g of carbohydrate, most of it fruit sugar, alongside 2.4g of fiber. The rise is modest and peaks around 45 minutes after eating, returning to baseline in roughly two hours. USDA FoodData Central: Nectarines, raw (per 100 g, SR Legacy)
Estimated Blood Sugar Response (1 medium nectarine)
Modeled from carbohydrate and fiber content, not a measured CGM trace. Individual responses vary.
How to flatten the spike
- Eat the whole fruit with the skin on to keep the fiber.
- Pair it with Greek yogurt, cottage cheese or nuts to slow absorption.
- Choose a fresh nectarine over canned in syrup or dried, which concentrate sugar.
- Take a 10 minute walk after if you are tracking glucose.
Cultural Significance
Nectarines are a natural variety of peach, not a hybrid with plum, and the smooth skin comes from a single recessive gene. They originated in China, spread along trade routes through Persia, and are now grown mainly in California, Italy, Spain and China. They are a staple of summer fruit bowls, grilled desserts and salads in the US and across Europe.
Compare & Substitute
Nectarine vs Similar Foods
| Nutrient | Peach (1 medium, 150g) | Plum (2 medium, 132g) | Apple (1 medium, 182g) | Apricot (3 medium, 105g) |
|---|---|---|---|---|
| Calories | 58 kcal | 61 kcal | 95 kcal | 50 kcal |
| Protein | 1.4g | 0.9g | 0.5g | 1.5g |
| Carbohydrates | 14g | 15g | 25g | 12g |
| Fat | 0.4g | 0.4g | 0.3g | 0.4g |
Frequently Asked Questions
How many calories are in a nectarine?
A medium nectarine (142g) has about 62 calories. A small one (about 100g) has roughly 44 calories.
How many carbs are in a nectarine?
About 15g of total carbs in a medium fruit, with 2.4g of fiber, so roughly 12.6g net carbs.
Is a nectarine good for weight loss?
Yes. At 62 calories with fiber and high water content, it is a filling swap for sweets and fits easily into a calorie deficit.
Should I eat the skin?
Yes. The skin is edible and holds much of the fiber. Wash it well first.
Is a nectarine healthier than a peach?
They are nutritionally almost the same, around 60 calories per medium fruit. Pick whichever texture you prefer.
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