Peach: Calories, Nutrition and Health Benefits
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Perplexity A medium raw peach (150 g) has about 59 calories, 14.3 g carbs, 2.3 g fiber and 12.6 g sugar, based on USDA data. It has almost no fat or sodium. Canned peaches in water are about 24 kcal per 100 g, roughly 40% fewer than fresh by weight, but syrup packs add sugar.
Quick Nutrition Facts
Per 1 medium peach (150 g)
| Nutrient | Amount |
|---|---|
| Calories | 59 kcal |
| Protein | 1.4g |
| Carbohydrates | 14.3g |
| Fiber | 2.3g |
| Sugars | 12.6g |
| Fat | 0.4g |
| Sodium | 0 mg |
Macronutrient Breakdown
NUTRITIONIST'S INSIGHT
A peach is mostly water, about 89% by weight, so 150 g gives you under 60 calories for a large-looking piece of fruit. The 12.6 g of sugar comes packaged with 2.3 g of fiber, which slows absorption compared with juice. The skin holds a good share of that fiber, so eat it unpeeled when you can. The calorie risk sits in the preparation: peach cobbler, canned heavy-syrup halves and sweetened peach tea add far more sugar than the fruit itself.
Myth Busters
MYTH #1: Peaches are too sugary for weight loss
TRUTH: A medium peach has about 59 kcal and 2.3 g of fiber. Its 12.6 g of sugar is naturally occurring, and the water and fiber make it filling for the calories. USDA FoodData Central: Peaches, yellow, raw (SR Legacy 169928); Fruits, MyPlate, USDA
MYTH #2: Canned peaches are as healthy as fresh
TRUTH: Peaches canned in water are close to fresh at 24 kcal per 100 g. Heavy syrup packs add sugar, so check the label for 'in water' or 'in juice'. USDA FoodData Central: Peaches, canned, water pack, solids and liquids (SR Legacy 169929); USDA FoodData Central: Peaches, yellow, raw (SR Legacy 169928)
MYTH #3: People with diabetes must avoid peaches
TRUTH: Whole fruit fits a diabetes eating plan. A medium peach has about 14 g of carbs, which counts toward your meal carb target, and the CDC lists fresh fruit as a good choice. Diabetes and Fruit, CDC; USDA FoodData Central: Peaches, yellow, raw (SR Legacy 169928)
MYTH #4: Peeling a peach is healthier
TRUTH: The skin carries much of the fruit's fiber. Washing and eating it with the skin keeps more fiber in the 2.3 g per fruit. USDA FoodData Central: Peaches, yellow, raw (SR Legacy 169928); Vegetables and Fruits, The Nutrition Source, Harvard T.H. Chan School of Public Health
MYTH #5: Fruit sugar counts the same as added sugar
TRUTH: Whole fruit sugar arrives with fiber and water, and dietary guidance counts whole fruit toward recommended fruit intake rather than as added sugar. Fruits, MyPlate, USDA; Dietary Guidelines for Americans 2020-2025
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight loss |  | 59 kcal for a 150 g fruit, 89% water and 2.3 g fiber, so it fills you up for few calories. USDA FoodData Central: Peaches, yellow, raw (SR Legacy 169928) |
| Muscle building |  | Only 1.4 g protein per fruit. It works as a carb source around training but not as a protein source. USDA FoodData Central: Peaches, yellow, raw (SR Legacy 169928) |
| Heart health | | No cholesterol, 0.4 g fat and essentially no sodium, and fruit intake is part of heart-healthy dietary patterns. USDA FoodData Central: Peaches, yellow, raw (SR Legacy 169928); Vegetables and Fruits, The Nutrition Source, Harvard T.H. Chan School of Public Health |
| Blood sugar management |  | About 14 g of carbs with fiber, a moderate load. Pair with protein like yogurt or nuts to flatten the rise. Diabetes and Fruit, CDC; USDA FoodData Central: Peaches, yellow, raw (SR Legacy 169928) |
| Gut health | | 2.3 g fiber per fruit, mostly in and under the skin, adds a modest amount toward the daily target. USDA FoodData Central: Peaches, yellow, raw (SR Legacy 169928); Dietary Guidelines for Americans 2020-2025 |
| Energy | | About 14 g of quick carbs with some fiber gives steady energy, good before a walk or workout. USDA FoodData Central: Peaches, yellow, raw (SR Legacy 169928) |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response - Peach (1 medium)
A medium peach has about 14 g of carbs and 2.3 g of fiber, so glucose rises gently, peaks around 30 to 45 minutes and returns toward baseline within two hours. Eating it with yogurt or nuts flattens the peak further. Diabetes and Fruit, CDC; USDA FoodData Central: Peaches, yellow, raw (SR Legacy 169928)
Estimated Blood Glucose Response (mg/dL)
Values show a typical healthy adult eating one fresh peach on its own. Individual responses vary with ripeness, portion and what else is eaten.
How to flatten the spike
- Eat the whole fruit with the skin on, since the fiber slows absorption.
- Pair a peach with Greek yogurt, cottage cheese or a handful of nuts to add protein and fat.
- Choose peaches in water or juice over heavy syrup, and drain the liquid.
- Count a medium peach as about 15 g of carbs if you track carbs for diabetes.
Cultural Significance
The peach was first grown in China more than 4,000 years ago, where it stands for long life and good fortune. It spread west along trade routes through Persia, which is why its Latin name is Prunus persica. Georgia is the 'Peach State' in the US, yet California grows most of the country's crop. Today peaches turn up in cobbler, Italian bellini cocktails, Chinese longevity buns and summer salads.
Compare & Substitute
Peach vs Similar Foods
| Nutrient | Nectarine (1 medium, 142 g) | Plum (1 medium, 66 g) | Apricots (2 fruit, 70 g) | Canned peaches in water (1/2 cup, 122 g) |
|---|---|---|---|---|
| Calories | 63 kcal | 30 kcal | 34 kcal | 29 kcal |
| Protein | 1.5g | 0.5g | 1g | 0.5g |
| Carbohydrates | 15g | 7.5g | 7.8g | 7.5g |
| Fat | 0.5g | 0.2g | 0.3g | 0.1g |
Frequently Asked Questions
How many calories are in a peach?
A medium raw peach (150 g) has about 59 calories, based on USDA data of 39 kcal per 100 g. A large peach (175 g) is about 68 kcal.
How many carbs are in a peach?
A medium peach has about 14.3 g of carbs, including 2.3 g of fiber and 12.6 g of sugar, so about 12 g net carbs.
Are peaches good for weight loss?
Yes. A medium peach is about 89% water with 59 calories and 2.3 g of fiber, so it satisfies a sweet craving for few calories.
Can people with diabetes eat peaches?
Yes, in portions that fit their carb plan. One medium peach is about 14 g of carbs, and eating it with protein helps limit the glucose rise.
Are canned peaches healthy?
Peaches canned in water have about 24 kcal per 100 g and are a fair substitute. Heavy syrup adds sugar, so choose water or juice packs and drain them.
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