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Firm nectarine Calories
A firm-textured, sweet stone fruit providing fiber and vitamin C.
In season: Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Firm nectarine (142 g) has 62 calories. That works out to 44 calories per 100 g. It contains 15 g of carbs, 1.5 g of protein, 0.5 g of fat and 2.4 g of fiber. Its 0.1 mg of Copper covers 14% of the Daily Value. Its glycemic index is 43 (low), so it raises blood sugar slowly.
Firm nectarine Nutrition Facts
Selected: 1 piece (medium) · 142 g
62
KCAL / 142G
Carbs
15g
· 5% DV
Protein
1.5g
· 3% DV
Fat
0.5g
· 1% DV
Fiber
2.4g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 85% · Protein 9% · Fat 6%
Firm nectarine nutrition facts table · 1 piece (medium) (142 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 62 kcal | |
| Total fat | 0.5 g | 1% |
| Saturated fat | 0.04 g | 0% |
| Trans fat | 0 g | |
| Sodium | 0 mg | 0% |
| Total carbohydrate | 15 g | 5% |
| Fiber | 2.4 g | 9% |
| Protein | 1.5 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 Medium Firm nectarine?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 142 g | 62 kcal |
| 1 piece (extra small) | 90 g | 40 kcal |
| 100 g | 100 g | 44 kcal |
| 1 piece (small) | 120 g | 53 kcal |
| 1 cup (shredded) | 143 g | 63 kcal |
| 1 serving (medium) | 150 g | 66 kcal |
| 1 cup (chopped) | 154 g | 68 kcal |
| 1 piece (large) | 175 g | 77 kcal |
| 1 piece (extra large) | 220 g | 97 kcal |
Calculated from 44 calories per 100 g.
Frequently Asked Questions About Firm nectarine
How do you ripen a firm nectarine quickly?
Leave a firm nectarine at room temperature to ripen; a paper bag can speed things up by trapping the fruit’s natural ethylene. Add an apple or banana for a faster result, and move the nectarine to the refrigerator once it reaches the texture you want.
Can you eat a firm nectarine before it softens?
Yes, you can eat a firm nectarine while it is crisp. Some varieties are naturally firm even when ripe, while an unripe one may taste less sweet or more tart. Check for a faint fruity aroma and slight give rather than relying on softness alone.
Should firm nectarines be refrigerated?
Keep a firm nectarine on the counter if you want it to ripen; chilling slows that process. Once it is ripe, refrigerate it to slow further softening. Bring it back toward room temperature before eating if you prefer its aroma and flavor more pronounced.
Can you eat the skin of a firm nectarine?
Yes, firm nectarine skin is edible, so peeling is optional. Rinse the fruit under running water and gently rub the surface before eating or cutting it. If you dislike the skin’s texture, peel it with a knife or vegetable peeler.
Can firm nectarines replace peaches in baking?
Yes, firm nectarines can usually replace peaches in pies, crisps, and cakes. Their smooth skin does not need peeling, and their firmer flesh can hold its shape during baking. Taste the fruit first and adjust added sugar if it is especially tart.
Can you freeze firm nectarines?
Yes, firm nectarines freeze well for later use in cooked dishes or smoothies. Wash and dry them, remove the pits, and slice the fruit; freeze the slices on a tray before packing them in an airtight container. Thawed pieces will be softer than fresh ones.
How do you choose a sweet firm nectarine?
Choose a firm nectarine with unbroken skin and a noticeable sweet, fruity smell near the stem. Red coloring alone does not mean the fruit is ripe or sweet. Avoid fruit that is rock-hard and odorless, or that has bruises and soft spots.
Why does a firm nectarine taste sour?
A firm nectarine may taste sour because it was picked before it fully ripened; sweetness develops as the fruit ripens. Leave it at room temperature for a few days and taste it again. If it stays tart, use it in a baked dessert or sauce.
Do you need to wash a firm nectarine before eating it?
Yes, wash a firm nectarine under clean running water before eating or cutting it, even if you plan to peel it. Rub the skin gently with your hands and dry it with a clean towel. Do not use soap or dish detergent.
Can dogs eat a firm nectarine?
Dogs can have a little nectarine flesh as an occasional treat, but remove the pit and stem first. The pit can cause choking or an intestinal blockage and contains compounds that can release cyanide. Cut the flesh into small pieces and avoid sweetened or canned nectarine.
Firm nectarine Vitamins & Minerals
Vitamins
B3
1.6mg · 10% DV
Vitamin C
7.67mg · 9% DV
Vitamin E
1.09mg · 7% DV
Biotin
1.7µg · 6% DV
Minerals
Copper
0.12mg · 13% DV
Potassium ⭐
285mg · 8% DV
Phosphorus
37mg · 5% DV
Manganese
0.08mg · 3% DV
Sodium
0mg · 0% DV
Firm nectarine Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Firm nectarine
To burn the 62 calories in 1 piece (medium) (142 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 Firm nectarine?
A firm nectarine is a smooth-skinned stone fruit related to the peach, with a single hard pit and no fuzzy coating. “Firm” describes its texture rather than a separate kind of fruit: the flesh stays neat when sliced and may have a slight crispness, while sweetness and juiciness vary with ripeness.
It is commonly eaten fresh as a snack or with breakfast, and its tidy slices work well in fruit bowls, yoghurt or salads. Naturally sweet and mostly water, it also provides fibre and vitamin C. Leave it at room temperature if you prefer softer, more fragrant fruit; keep it firm for easy-to-pack slices or a fresh contrast alongside cheese.
How Nutritious Is Firm nectarine?
Nutrient density
High
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 Firm nectarine Processed?
NOVA 1
Unprocessed
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 Firm nectarine Contain Allergens?
No known major allergens
Which Diets Is Firm 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
Firm nectarine Fat Profile
SATURATED
0.04g
MONOUNSATURATED
0.12g
POLYUNSATURATED
0.13g
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Nutrition data compiled from USDA FoodData Central and scientific sources.