Know what’s on your plate
Nectarines
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 44 kcal —
- Protein 1.1 g 2%
- Carbohydrate 8.9 g 3%
- Fat 0.3 g 0%
- Saturated fat 0 g 0%
- Fibre 1.7 g 6%
- Sugars 7.9 g —
- Sodium 0 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 17 µg 2%
- Vitamin C 5.4 mg 6%
- Vitamin D 0 µg 0%
- Vitamin E 0.77 mg 5%
- Vitamin K 2.2 µg 2%
- Thiamin (B1) 0.03 mg 3%
- Riboflavin (B2) 0.03 mg 2%
- Niacin (B3) 1.1 mg 7%
- Pantothenic acid (B5) 0.19 mg 4%
- Vitamin B6 0.03 mg 1%
- Folate (B9) 5 µg 1%
- Vitamin B12 0 µg 0%
- Choline 6.2 mg 1%
Minerals
- Calcium 6 mg 0%
- Iron 0.28 mg 2%
- Magnesium 9 mg 2%
- Phosphorus 26 mg 2%
- Potassium 201 mg 4%
- Zinc 0.17 mg 2%
- Copper 0.09 mg 10%
- Manganese 0.05 mg 2%
- Selenium 0 µg 0%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 44 | 1.1 g | 8.9 g | 0.3 g |
| 1 × cup slices | 143 g | 63 | 1.5 g | 13 g | 0.5 g |
| 1 × small (2-1/3" dia) | 129 g | 57 | 1.4 g | 11 g | 0.4 g |
| 1 × medium (2-1/2" dia) | 142 g | 62 | 1.5 g | 13 g | 0.5 g |
| 1 × large (2-3/4" dia) | 156 g | 69 | 1.7 g | 14 g | 0.5 g |
| 2 × cup slices | 286 g | 126 | 3 g | 25 g | 0.9 g |
| ½ × cup slices | 71.5 g | 31 | 0.8 g | 6.3 g | 0.2 g |
| 3 × cup slices | 429 g | 189 | 4.5 g | 38 g | 1.4 g |
| 4 × cup slices | 572 g | 252 | 6.1 g | 51 g | 1.8 g |
Similar foods
- White nectarineflesh and skin, pitted, raw50 kcal / 100 g
- Yellow nectarineflesh and skin, pitted, raw50 kcal / 100 g
- Peach and nectarinewithout skin and stone44 kcal / 100 g
- Yellow peachesraw39 kcal / 100 g
- Peachesraw, flesh and skin33 kcal / 100 g
- Peachraw41 kcal / 100 g
- Apricotsraw48 kcal / 100 g
- Plumsraw46 kcal / 100 g
- Yellow peachflesh and skin, fresh, raw38 kcal / 100 g
- Nectar juice42 kcal / 100 g
Questions about Nectarines
How can you tell when a nectarine is ripe?
Choose one that gives slightly when pressed near the stem and smells sweet and fragrant. A greenish background usually means it needs more time; red colouring alone does not show ripeness.
How do you ripen nectarines at home?
Leave firm nectarines at room temperature, out of direct sunlight. To speed things up, put them in a loosely closed paper bag with a ripe banana; check daily and move them to the fridge once they yield gently to pressure.
Should you keep nectarines in the fridge?
Let firm nectarines ripen on the worktop first. Once ripe, refrigerate them and eat within a few days; bring them to room temperature before eating for a fuller aroma.
Can you grill nectarines?
Yes. Halve and stone them, brush the cut sides lightly with oil, then grill cut-side down over medium-high heat for about 3 minutes, until marked and just tender. They are good with yoghurt, honey or grilled halloumi.
Can you freeze nectarines?
Yes. Stone and slice them, then spread the slices on a tray to freeze separately before packing them into a freezer-safe container. Use them straight from frozen in smoothies or thaw them for baking and compotes.
What goes well with nectarines?
Their sweet, floral flavour works with sharp or savoury ingredients: try them with raspberries, lemon, basil, soft cheese or toasted almonds. They also suit fruit salads, tarts, crumbles and grilled dishes.
Are nectarines and peaches the same fruit?
They are forms of the same species. Nectarines have smooth skin, while peaches have fuzzy skin; the smooth-skin trait comes from a difference in a single gene.
Do you need to peel a nectarine?
No. The skin is edible, so rinse the fruit under running water and rub it gently dry. If you do want it peeled for a purée or tart, briefly blanch it in boiling water, then cool it in cold water and slip off the skin.
Source: USDA FoodData Central 169914 · per 100 g · carbohydrate per EU label, fibre excluded
