Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →🍑
Sweet fruit dessert with dietary fiber
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Nectarine Dessert (150 g) has 165 calories. That works out to 110 calories per 100 g. It contains 40.8 g of carbs, 1.2 g of protein, 0.5 g of fat and 4.2 g of fiber. Its 0.1 mg of Copper covers 12% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 serving (medium) · 150 g
165
KCAL / 150G
Carbs
40.8g
· 15% DV
Protein
1.2g
· 2% DV
Fat
0.5g
· 1% DV
Fiber
4.2g
· 15% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 95% · Protein 3% · Fat 2%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 165 kcal | |
| Total fat | 0.5 g | 1% |
| Saturated fat | 0.05 g | 0% |
| Trans fat | 0 g | |
| Sodium | 4.5 mg | 0% |
| Total carbohydrate | 40.8 g | 15% |
| Fiber | 4.2 g | 15% |
| Protein | 1.2 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.
Log this food in EatBetter
100,000+ people use it
📸 Scan the code to get the app free.

| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 165 kcal |
| 1 tablespoon (small) | 20 g | 22 kcal |
| 1 piece (mini) | 90 g | 99 kcal |
| 100 g | 100 g | 110 kcal |
| 1 pack (small) | 100 g | 110 kcal |
| 1 cup (small) | 120 g | 132 kcal |
| 1 piece (large) | 180 g | 198 kcal |
| 1 serving (large) | 200 g | 220 kcal |
Calculated from 110 calories per 100 g.
Nectarine Dessert can be made by baking sliced nectarines with a simple topping or gently cooking them into a soft fruit dessert. For an easy baked version, arrange the fruit in a dish, add a crumb topping, and bake until tender.
No, you usually do not need to peel nectarines for Nectarine Dessert. Their smooth skin softens during cooking and helps the slices hold together. Wash the fruit, remove the pit, and leave the skin on unless you specifically want a smoother texture.
Yes, peaches work well in place of nectarines in Nectarine Dessert. They have a similar flavor and cook in much the same way, though peach skin is fuzzy and can be peeled if you prefer. Check the fruit as it cooks, since ripeness affects timing.
A little lemon juice helps keep cut nectarines from browning before you assemble Nectarine Dessert. Toss the slices gently rather than soaking them, so they retain their fresh fruit flavor. If you are baking the dessert right away, browning is usually less noticeable.
Yes, use ripe but still firm nectarines for Nectarine Dessert. They bring more sweetness and aroma while keeping their shape during baking or cooking. Avoid fruit that is very hard or bruised, as it may cook unevenly or turn mushy.
Nectarine Dessert is delicious either warm or chilled; the best choice depends on its preparation. Baked versions are often served warm with a cool topping, while a cooked fruit mixture can be chilled and served like a simple fruit pudding.
Vanilla ice cream, yogurt, or lightly whipped cream pairs well with Nectarine Dessert. A little cinnamon or lemon can complement the fruit, too. Serve it on its own as a light dessert or alongside tea or coffee.
Yes, frozen nectarines can be used for Nectarine Dessert, especially in a baked or cooked version. Thaw and drain them first if they release a lot of liquid, then expect a softer texture than you would get with fresh fruit.
Nectarine Dessert generally keeps for about 3 days in a covered container in the refrigerator. The fruit may release liquid as it sits, and a crisp topping can soften, so store crunchy toppings separately and add them just before serving.
Yes, you can freeze the cooked fruit part of Nectarine Dessert, though it may be softer after thawing. Freeze it in an airtight container and thaw it in the refrigerator. Add any crisp topping after reheating or serving, rather than freezing it with the fruit.
Vitamins
Vitamin C
6.75mg · 8% DV
B3
1.05mg · 7% DV
Vitamin E
0.9mg · 6% DV
B5
0.24mg · 5% DV
Minerals
Copper
0.11mg · 12% DV
Potassium ⭐
285mg · 8% DV
Manganese
0.12mg · 5% DV
Phosphorus
29mg · 4% DV
Sodium
4.5mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 165 calories in 1 serving (medium) (150 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.
Nectarine Dessert is a fruit-led sweet made with ripe nectarines. There is no single fixed recipe: the fruit may be served fresh, baked, gently poached or cooked down, with added sweetener and other ingredients varying from one version to another.
Its soft, juicy texture and fragrant sweet-tart flavour make it an easy finish to a meal, whether served chilled in warm weather or warm from the oven. Across English-speaking kitchens, it also works well as a simple seasonal dessert rather than a rich pastry. It offers some dietary fibre—2.8 g per 100 g. For a lighter serving, keep added sugar modest; pair it with plant-based yoghurt if you’d like a creamy contrast.
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
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
0.05g
MONOUNSATURATED
0.09g
POLYUNSATURATED
0.12g
Omega 6:3 ratio 5.5:1
Above the ideal 4:1 (5.5:1).
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Nutrition data compiled from USDA FoodData Central and scientific sources.