1 piece (medium) of Nectarine (140 g) has 62 calories. That works out to 44 calories per 100 g. It contains 14.8 g of carbs, 1.5 g of protein, 0.4 g of fat and 2.4 g of fiber. Its 0.1 mg of Copper covers 13% of the Daily Value. Its glycemic index is 43 (low), so it raises blood sugar slowly.

What is Nectarine?

A nectarine is a smooth-skinned relative of the peach, with golden or pale flesh surrounding a central stone. It originated in China and is now grown in many warm regions, including parts of Europe and the Americas. Its skin is naturally smooth rather than fuzzy, while the flesh can range from firm to very juicy as it ripens.

Enjoy it whole as a snack, sliced into breakfast cereal or yoghurt, or added to fruit salads; in summer, it is also good grilled or baked into desserts. Sweet with a gentle tang, it brings fibre and vitamin C while remaining low in calories. Pair it with yoghurt or nuts for a more filling snack.

Nectarine Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

10.6g

· 4% DV

Protein

1.1g

· 2% DV

Fat

0.3g

· 0% DV

Fiber

1.7g

· 6% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 86% · Protein 9% · Fat 5%

Nectarine Vitamins & Minerals

Vitamins

1.13mg · 7% DV

Vitamin C

5.4mg · 6% DV

Vitamin E

0.89mg · 6% DV

0.19mg · 4% DV

Minerals

Potassium ⭐

201mg · 6% DV

Phosphorus

26mg · 4% DV

Magnesium

9mg · 2% DV

Calcium

6mg · 1% DV

How Nutritious Is Nectarine?

Nutrient density

High

60/ 100

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

46/ 100

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.

Nectarine Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Nectarine

To burn the 44 calories in 100 g:

🚶

11min

Walking (5 km/h)

🏃

4min

Running (8 km/h)

🚴

6min

Cycling

🏊

5min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is 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 Nectarine Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is 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

Nectarine Fat Profile

SATURATED

0.02g

MONOUNSATURATED

0.06g

POLYUNSATURATED

0.08g

⚖️

Omega 6:3 ratio 2:1

Below the ideal 4:1 — a good omega balance.

Compare Nectarine

🍑vs🍓

Nectarine vs Strawberry12 kcal more per 100 g

→🍑vs🥑

Nectarine vs Avocado116 kcal fewer per 100 g

→🍑vs🍑

Nectarine vs Peach5 kcal more per 100 g

→🍑vs🍇

Nectarine vs Dried Raisins255 kcal fewer per 100 g

→

Foods Similar to Nectarine

🍓

Strawberry

32 kcal

🥑

Avocado

160 kcal

🍑

Peach

39 kcal

🍇

Dried Raisins

299 kcal

🍎

Apple

52 kcal

🍇

Grapes

69 kcal

🍉

Watermelon

30 kcal

🍍

Pineapple

50 kcal

Frequently Asked Questions About Nectarine

Are nectarines good for you?

Yes, nectarines are a nutritious whole fruit, providing fiber and vitamin C. Eating them with the skin adds texture and keeps the fruit intact as a snack; choose fresh fruit rather than sweetened canned versions when you want the simplest option.

Can dogs eat nectarines?

Dogs can have a small piece of nectarine flesh, but remove the pit completely. The pit can cause choking or an intestinal blockage and contains compounds that can release cyanide if chewed. Avoid giving dogs canned nectarine packed in syrup.

How do you tell when a nectarine is ripe?

A ripe nectarine gives slightly when pressed gently near the stem and has a sweet, fruity aroma. Color alone is not a reliable test because varieties differ. Avoid fruit with leaking spots, deep bruises, or shriveled skin.

Can you eat nectarine skin?

Yes, nectarine skin is edible and does not need to be peeled. Rinse the fruit under running water and rub it gently before eating or slicing. Peel it only if you prefer the texture or need peeled fruit for a recipe.

How should nectarines be stored?

Keep unripe nectarines at room temperature until they soften and smell fragrant. Once ripe, refrigerate them to slow further softening, and eat them while they are still in good condition. Wash just before eating rather than before storage.

What is the difference between a peach and a nectarine?

A nectarine is a smooth-skinned variety of peach, not a separate fruit species. The key difference is that peaches have fuzzy skin while nectarines do not; flesh color, sweetness, and firmness vary among varieties of both.

Can you freeze fresh nectarines?

Yes, nectarines freeze well for later use in smoothies, sauces, or baked dishes. Wash, pit, and slice them first, then freeze the slices in a single layer before transferring them to a sealed freezer container. Their texture will be softer after thawing.

Should nectarines be washed before eating?

Yes, rinse nectarines under clean running water before biting into or cutting them, even if you plan to peel them. Gently rub the skin and dry the fruit with a clean towel; soap and produce detergents are not needed.

Can you eat a nectarine pit or its kernel?

No, do not eat or crack open a nectarine pit to eat its kernel. The kernel contains amygdalin, which can release cyanide when digested. Discard the pit, and keep whole pits away from children.

Can nectarines be used in cooking and baking?

Yes, nectarines work well in pies, crisps, grilled fruit, and savory salads because their flesh holds its shape when ripe but softens with heat. You can leave the skin on; remove the pit and adjust added sweetener to the fruit's taste.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026