Know what’s on your plate
Peaches
Calories & nutrition facts
raw, flesh and skin
Nutrition facts
Per 100 g% DV- Calories 33 kcal —
- Protein 1 g 2%
- Carbohydrate 7.6 g 3%
- Fat 0.1 g 0%
- Sugars 7.6 g —
- Sodium 1 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 19 µg 2%
- Vitamin C 31 mg 34%
- Vitamin D 0 µg 0%
- Vitamin K 5.8 µg 5%
- Thiamin (B1) 0.02 mg 2%
- Riboflavin (B2) 0.04 mg 3%
- Niacin (B3) 0.6 mg 4%
- Pantothenic acid (B5) 0.17 mg 3%
- Vitamin B6 0.02 mg 1%
- Biotin (B7) 0.2 µg 1%
- Folate (B9) 3 µg 1%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 7 mg 1%
- Iron 0.4 mg 2%
- Magnesium 9 mg 2%
- Phosphorus 22 mg 2%
- Potassium 160 mg 3%
- Zinc 0.1 mg 1%
- Copper 0.06 mg 7%
- Manganese 0.1 mg 4%
- Selenium 1 µg 2%
- Iodine 3 µg 2%
Similar foods
- Yellow peachesraw39 kcal / 100 g
- Dried peachessulfured, uncooked239 kcal / 100 g
- Peachraw41 kcal / 100 g
- Nectarinesraw44 kcal / 100 g
- Apricotsraw48 kcal / 100 g
- Yellow peachflesh and skin, fresh, raw38 kcal / 100 g
- Pearraw, flesh and skin43 kcal / 100 g
- White-flesh variety peachflesh and skin, pitted, raw44 kcal / 100 g
- Peach and nectarineaverage, with stone38 kcal / 100 g
- White peachunpeeled, raw35 kcal / 100 g
Questions about Peaches
How do you ripen peaches at home?
Leave firm peaches at room temperature, ideally in a single layer. To speed things up, put them in a paper bag with a ripe banana; check daily and refrigerate once they yield slightly to gentle pressure.
Do you need to peel peaches before eating or cooking them?
No: the skin is edible, and keeping it on saves time in tarts, crumbles and grilled peaches. To peel them easily, score a small cross at the base, immerse in boiling water for about 30 seconds, then cool in iced water; the skin should slip off.
Can you grill peaches, and how long do they take?
Yes. Halve and stone ripe but firm peaches, brush the cut sides lightly with oil, then grill cut-side down over medium-high heat for about 3–4 minutes, until marked and just soft. Serve with yoghurt, or alongside grilled halloumi.
What can you make with ripe peaches?
Use them in peach cobbler, crumble or a fresh peach salsa with lime, red onion and chilli. For a simple dessert, slice them over yoghurt or grill them and serve with a little honey.
How should you store peaches so they do not go mushy?
Keep unripe peaches at room temperature until they give slightly to gentle pressure. Refrigerate ripe ones in a breathable container and eat them within a few days; cold can dull their aroma, so let them sit out briefly before serving.
Can you freeze fresh peaches?
Yes. Remove the stones, slice the peaches and freeze them in a single layer on a tray; transfer the frozen slices to a sealed freezer bag or container. They are best used straight from frozen in smoothies or cooked desserts, as thawed peaches turn soft.
Are peaches and nectarines the same fruit?
They are both varieties of the same species, but nectarines have smooth skin while peaches have fuzzy skin. Nectarines are a little higher in energy per 100 g: 43 kcal, compared with 33 kcal for peaches.
What nutrients stand out in peaches?
Peaches are a source of vitamin C: a 100 g portion provides 31 mg. They also contain a little fibre, though the amount is not listed in the nutrition figures provided.
Source: CoFID (UK) 14-299 · per 100 g · carbohydrate per EU label, fibre excluded
