Nectarine
A smooth-skinned stone fruit, essentially a fuzz-free peach.
Nutrition per 100 g
Standardised to 100 g of nectarine for fair comparison. Typical serving: 1 nectarine (142 g) — 62 kcal per 142 g serving.
| Nutrient | Per 100 g | Per serving (142 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 44 kcal | 62 kcal | 100 kcal |
| Protein | 1.1 g | 1.5 g | 2.4 g |
| Carbohydrate | 10.6 g | 15 g | 24.2 g |
| Fat | 0.3 g | 0.4 g | 0.6 g |
| Fibre | 1.7 g | 2.4 g | 3.9 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of nectarine, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (142 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 17 µg | 24.1 µg | 2% |
| Vitamin C | 5.4 mg | 7.7 mg | 6% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0.77 mg | 1.1 mg | 5% |
| Vitamin K | 2.2 µg | 3.1 µg | 2% |
| Thiamin | 0.034 mg | 0.048 mg | 3% |
| Riboflavin | 0.027 mg | 0.038 mg | 2% |
| Niacin | 1.1 mg | 1.6 mg | 7% |
| Vitamin B6 | 0.025 mg | 0.036 mg | 1% |
| Folate | 5 µg | 7.1 µg | 1% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Pantothenic acid | 0.19 mg | 0.27 mg | 4% |
| Choline | 6.2 mg | 8.8 mg | 1% |
| Minerals | |||
| Calcium | 6 mg | 8.5 mg | <1% |
| Iron | 0.28 mg | 0.4 mg | 2% |
| Magnesium | 9 mg | 12.8 mg | 2% |
| Phosphorus | 26 mg | 36.9 mg | 2% |
| Potassium | 201 mg | 285 mg | 4% |
| Sodium | 0 mg | 0 mg | 0% |
| Zinc | 0.17 mg | 0.24 mg | 2% |
| Selenium | 0 µg | 0 µg | 0% |
| Copper | 0.086 mg | 0.12 mg | 10% |
| Manganese | 0.054 mg | 0.077 mg | 2% |
Source: USDA FoodData Central — Nectarines, raw
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat nectarine?
- Juicy and satisfying with real fibre.
- No peeling or preparation needed.
How to include it
- Slice into yogurt or salads.
- Grill halves and serve with ricotta.
Things to consider
- Ripens fast and bruises easily.
- Stone fruits are a common trigger for oral allergy syndrome.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
Related foods
Peach
A juicy stone fruit with vitamin C, carotenoids and modest fibre for its size.
- kcal
- 39
- protein
- 0.9 g
- fibre
- 1.5 g
per 100 g · Typical serving: 1 medium peach (150 g)
Apricots
A small stone fruit rich in beta-carotene and potassium for very few calories.
- kcal
- 49
- protein
- 1.4 g
- fibre
- 2 g
per 100 g · Typical serving: 2 apricots (70 g)
Plums
A juicy stone fruit with sorbitol and polyphenols that support regular digestion.
- kcal
- 45
- protein
- 0.8 g
- fibre
- 1.4 g
per 100 g · Typical serving: 1 plum (66 g)
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