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Sweet fruit dessert made with nectarine caramelized in honey
In season: Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Honey caramelized nectarine (140 g) has 134 calories. That works out to 96 calories per 100 g. It contains 33.7 g of carbs, 1.1 g of protein, 0.4 g of fat and 2.8 g of fiber. Its 0.1 mg of Copper covers 11% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Selected: 1 piece (medium) · 140 g
134
KCAL / 140G
Carbs
33.7g
· 12% DV
Protein
1.1g
· 2% DV
Fat
0.4g
· 1% DV
Fiber
2.8g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 94% · Protein 3% · Fat 3%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 134 kcal | |
| Total fat | 0.4 g | 1% |
| Saturated fat | 0.03 g | 0% |
| Trans fat | 0 g | |
| Sodium | 1.4 mg | 0% |
| Total carbohydrate | 33.7 g | 12% |
| Fiber | 2.8 g | 10% |
| Protein | 1.1 g | 2% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 140 g | 134 kcal |
| ½ cup (chopped) | 85 g | 82 kcal |
| 1 piece (small) | 90 g | 86 kcal |
| 100 g | 100 g | 96 kcal |
| 1 serving (small) | 120 g | 115 kcal |
| 1 cup (chopped) | 170 g | 163 kcal |
| 1 serving (medium) | 180 g | 173 kcal |
| 1 piece (large) | 190 g | 182 kcal |
| 1 serving (large) | 250 g | 240 kcal |
| 1 piece (double) | 280 g | 269 kcal |
Calculated from 96 calories per 100 g.
Cook halved nectarines cut-side down in a lightly greased pan until golden and tender, then add honey and turn to coat. Adding the honey near the end helps prevent it from scorching while the fruit softens.
No, peeling is not necessary. The skin helps the nectarine hold its shape as it cooks, and it softens enough to eat. Wash and dry the fruit first; removing the pit is all the preparation it needs.
Choose ripe nectarines that give slightly when pressed but are not mushy. Firm fruit can stay tart and hard in the middle, while very soft fruit may collapse before the surface caramelizes.
Yes, grill halved nectarines cut-side down over medium heat until marked and tender, then brush them with honey near the end. Applying honey too early can make it burn against the hot grill.
Serve honey caramelized nectarine with plain Greek yogurt, crème fraîche, or vanilla ice cream. Toasted nuts add crunch, while unsweetened yogurt balances the honey without making the dessert overly sweet.
Start with fruit that is ripe but still firm, and avoid cooking it for longer than needed to soften and brown. Turn the halves gently rather than stirring them, since hot nectarines become fragile.
Yes, but thaw and drain frozen nectarines before cooking because they release more liquid than fresh fruit. They will be softer and less likely to brown, so cook them in a wide pan that lets moisture evaporate.
Yes. Honey provides the sweet coating, so you do not need to add granulated sugar. Let the fruit brown before adding the honey; this develops a deeper flavor without requiring a sugary sauce.
Keep leftovers in a covered container in the refrigerator and use them within a few days for the best texture. Reheat gently in a pan; the fruit may release juice and become softer after storage.
It is usually served warm, when the fruit is tender and the honey coating is glossy. You can also chill it and serve it with yogurt, but the texture will be softer and the honey may thicken.
Vitamins
B3
1.4mg · 9% DV
Vitamin C
6.3mg · 7% DV
Vitamin E
0.7mg · 5% DV
B5
0.22mg · 4% DV
Minerals
Copper
0.1mg · 11% DV
Potassium ⭐
238mg · 7% DV
Phosphorus
25mg · 4% DV
Manganese
0.08mg · 3% DV
Sodium
1.4mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 134 calories in 1 piece (medium) (140 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.
Honey caramelized nectarine is a simple fruit dessert made by cooking ripe nectarine halves or slices with honey until tender and lightly browned. It has no single regional origin; it is an easy way to make use of seasonal fruit, whether cooked in a pan or roasted in the oven.
Serve it warm or chilled, on its own or with plain yoghurt; a little cinnamon or a few chopped nuts also works well. The fruit becomes soft and juicy, with a sweeter, lightly sticky surface. It can suit anyone looking for a straightforward fruit-based dessert, though the honey adds sweetness. At 96 calories per 100 g, it remains relatively light compared with richer desserts. For a lighter version, use just enough honey to coat the fruit and skip added sugar.
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.
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.
NOVA 3
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.
No known major allergens
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
0.03g
MONOUNSATURATED
0.07g
POLYUNSATURATED
0.13g
Omega 6:3 ratio 11:1
Above the ideal 4:1 (11:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.