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Cooked nectarine Calories
Source of fiber and potassium
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (diced) of Cooked nectarine (170 g) has 77 calories. That works out to 45 calories per 100 g. It contains 18.2 g of carbs, 1.7 g of protein, 0.5 g of fat and 2.7 g of fiber. Its 0.2 mg of Copper covers 17% of the Daily Value. Its glycemic index is 43 (low), so it raises blood sugar slowly.
Cooked nectarine Nutrition Facts
Selected: 1 cup (diced) · 170 g
77
KCAL / 170G
Carbs
18.2g
· 7% DV
Protein
1.7g
· 3% DV
Fat
0.5g
· 1% DV
Fiber
2.7g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 87% · Protein 8% · Fat 5%
Cooked nectarine nutrition facts table · 1 cup (diced) (170 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 77 kcal | |
| Total fat | 0.5 g | 1% |
| Saturated fat | 0.03 g | 0% |
| Trans fat | 0 g | |
| Sodium | 0 mg | 0% |
| Total carbohydrate | 18.2 g | 7% |
| Fiber | 2.7 g | 10% |
| Protein | 1.7 g | 3% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Diced Cooked nectarine?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (diced) | 170 g | 77 kcal |
| ½ cup (diced) | 85 g | 38 kcal |
| 100 g | 100 g | 45 kcal |
| 1 piece (small) | 100 g | 45 kcal |
| 1 piece (medium) | 140 g | 63 kcal |
| 1 serving (medium) | 150 g | 68 kcal |
| 1 piece (large) | 180 g | 81 kcal |
| 1 piece (extra large) | 220 g | 99 kcal |
| 1 serving (large) | 250 g | 113 kcal |
Calculated from 45 calories per 100 g.
Frequently Asked Questions About Cooked nectarine
How do you cook a cooked nectarine?
To make a cooked nectarine, halve or slice a ripe fruit and cook it gently in a pan with a splash of water, or roast it until tender. Add a little lemon juice or cinnamon if you like; ripe fruit often needs no added sugar.
Can you bake a cooked nectarine in the oven?
Yes, a cooked nectarine can be roasted or baked until tender. Halves hold their shape better than thin slices, making them easy to serve as a dessert or alongside breakfast. Check it as it cooks so it does not collapse.
Do you have to peel a cooked nectarine?
No, you can cook a nectarine with its skin on. The skin softens and helps the fruit keep its shape, while leaving it on saves preparation time. Peel it first only if you prefer a smoother texture.
What is the difference between cooked nectarine and nectarine compote?
Cooked nectarine simply means the fruit has been heated until tender; compote is fruit simmered in liquid, often with added sugar or spices. A lightly cooked nectarine can be served with little or no added liquid.
What spices go well with cooked nectarine?
Cinnamon, ginger, vanilla, and cardamom pair well with cooked nectarine. A squeeze of lemon brightens its sweet flavor, while fresh thyme can make it work in a savory dish. Start with a small amount so the fruit remains the focus.
How long does cooked nectarine last in the fridge?
Cooked nectarine usually keeps for 3–4 days in a covered container in the refrigerator. Let it cool before storing, and use a clean spoon when serving. Discard it if you notice mold, an off smell, or an unusual change in texture.
Can you freeze cooked nectarine?
Yes, cooked nectarine freezes well. Cool it completely, then freeze it in an airtight container in portions. Its texture may become softer after thawing, so it is especially useful in smoothies, oatmeal, sauces, or baked desserts.
What can you make with cooked nectarine?
Cooked nectarine works as a topping for oatmeal, yogurt, pancakes, or ice cream, and it can be baked into a crumble or tart. For a savory meal, pair it with grilled cheese or roasted meat and add a tangy ingredient to balance its sweetness.
Can babies eat cooked nectarine?
Yes, babies can eat cooked nectarine when they are ready for solid foods, provided it is soft and served in an age-appropriate texture. Remove the pit, avoid added sugar, and mash or cut it safely; firm chunks can pose a choking risk.
Does cooking nectarine make it mushy?
It can, if cooked for too long. For cooked nectarine that still holds its shape, use firm-ripe fruit, cut it into halves or thick wedges, and stop cooking as soon as a knife passes through easily. Thin slices soften much faster.
Cooked nectarine Vitamins & Minerals
Vitamins
B3
1.53mg · 10% DV
Vitamin E
1.19mg · 8% DV
B5
0.26mg · 5% DV
Vitamin C
4.25mg · 5% DV
Minerals
Copper
0.15mg · 17% DV
Potassium ⭐
340mg · 10% DV
Phosphorus
34mg · 5% DV
Manganese
0.1mg · 4% DV
Sodium
0mg · 0% DV
Cooked nectarine Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cooked nectarine
To burn the 77 calories in 1 cup (diced) (170 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Cooked nectarine?
Cooked nectarine is ripe nectarine softened by baking, sautéing or gentle poaching. Cooking makes the flesh tender and brings out its fragrant, sweet-tart flavour without turning it into an entirely different fruit. It can be served warm as a simple dessert, spooned over porridge or yoghurt, or folded into a crumble; chilled pieces also work well with breakfast cereal. A little cinnamon or lemon can complement its flavour, and added sugar is often unnecessary when the fruit is ripe.
It offers fruit-based sweetness along with fibre and potassium; each 100 g provides 1.6 g of fibre. For a more filling snack, pair it with plain yoghurt, oats or nuts. Cook only until tender if you want the pieces to hold their shape.
How Nutritious Is Cooked nectarine?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Cooked nectarine Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Cooked nectarine Contain Allergens?
No known major allergens
Which Diets Is Cooked nectarine Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Cooked nectarine Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.09g
POLYUNSATURATED
0.19g
Omega 6:3 ratio 8.5:1
Above the ideal 4:1 (8.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.