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Roasted nectarine Calories
Naturally sweet fruit with fiber and potassium
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Roasted nectarine (140 g) has 73 calories. That works out to 52 calories per 100 g. It contains 17.5 g of carbs, 1.5 g of protein, 0.4 g of fat and 2.8 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.
Roasted nectarine Nutrition Facts
Selected: 1 piece (medium) · 140 g
73
KCAL / 140G
Carbs
17.5g
· 6% DV
Protein
1.5g
· 3% 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 88% · Protein 8% · Fat 4%
Roasted nectarine nutrition facts table · 1 piece (medium) (140 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 73 kcal | |
| Total fat | 0.4 g | 1% |
| Saturated fat | 0.03 g | 0% |
| Trans fat | 0 g | |
| Sodium | 0 mg | 0% |
| Total carbohydrate | 17.5 g | 6% |
| Fiber | 2.8 g | 10% |
| 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 Roasted nectarine?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 140 g | 73 kcal |
| 1 piece (half) | 70 g | 36 kcal |
| 1 piece (small) | 90 g | 47 kcal |
| 100 g | 100 g | 52 kcal |
| 1 cup (diced) | 165 g | 86 kcal |
| 1 piece (large) | 190 g | 99 kcal |
| 1 serving (large) | 200 g | 104 kcal |
Calculated from 52 calories per 100 g.
Frequently Asked Questions About Roasted nectarine
How do you make roasted nectarines?
To make roasted nectarines, halve the fruit and remove the pits, then place the halves cut-side up in a baking dish. Roast until tender and lightly browned. A little cinnamon or vanilla adds flavor, but ripe nectarines are sweet enough to roast without added sugar.
Do you peel nectarines before roasting them?
No, you do not need to peel nectarines before roasting them. The skin is edible and helps the fruit hold its shape as it softens. If you prefer peeled fruit, remove the skin first, but handle very ripe halves gently so they do not fall apart.
What goes well with roasted nectarines?
Roasted nectarines pair well with plain yogurt, oatmeal, granola, or vanilla ice cream. For a savory plate, try them with leafy greens and a mild cheese. Add nuts just before serving to keep their texture crisp.
Can you roast nectarines that are not fully ripe?
Yes, you can roast slightly underripe nectarines; the heat softens their firm flesh. They may taste less sweet and aromatic than ripe fruit, so serve them with yogurt or a little honey if you want a sweeter result.
How do you keep roasted nectarines from getting mushy?
Choose firm-ripe nectarines and roast them only until a fork can pierce the flesh easily. Very ripe fruit softens quickly, and leaving it in the oven too long can make the halves collapse. Arrange them in a single layer rather than stacking them.
Can roasted nectarines be used in a salad?
Yes, roasted nectarines work well in salads, especially with peppery greens, nuts, and a tangy vinaigrette. Let the fruit cool before adding it so it does not wilt the leaves, and fold it in gently to keep the pieces intact.
How long do roasted nectarines keep in the fridge?
Roasted nectarines keep for about 3 days in a covered container in the refrigerator. Cool them promptly after cooking, and serve them chilled or gently reheated. Their texture becomes softer the longer they sit.
Can you freeze roasted nectarines?
Yes, roasted nectarines can be frozen, though they will be softer and juicier after thawing. Cool them first, freeze the pieces in a single layer, then transfer them to a sealed container. Use thawed fruit in oatmeal, yogurt, or sauces.
Can you roast nectarines on the grill?
Yes, nectarines can be roasted on a grill; cut them in half, remove the pits, and cook them over moderate heat until tender. Turn them carefully, since ripe fruit can become soft. Grilling gives them browned edges and a lightly smoky flavor.
Can roasted nectarines replace peaches in recipes?
Yes, roasted nectarines can replace roasted peaches in many recipes because the fruits have similar sweet, juicy flesh. Nectarines have smooth rather than fuzzy skin, so they are convenient when a recipe uses the fruit unpeeled.
Roasted nectarine Vitamins & Minerals
Vitamins
B3
1.54mg · 10% DV
Vitamin C
6.72mg · 7% DV
Vitamin E
0.98mg · 7% DV
B5
0.25mg · 5% DV
Minerals
Copper
0.13mg · 14% DV
Potassium ⭐
294mg · 9% DV
Manganese
0.1mg · 4% DV
Phosphorus
28mg · 4% DV
Sodium
0mg · 0% DV
Roasted nectarine Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Roasted nectarine
To burn the 73 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.
What is Roasted nectarine?
Roasted nectarine is made by baking ripe nectarines, usually halved and pitted, until tender and juicy. Nectarines are smooth-skinned relatives of peaches, and roasting is a simple way to bring out their natural sweetness rather than a dish tied to one particular regional tradition.
Serve it warm for breakfast with porridge or yoghurt, or as an easy dessert with a little spice and perhaps ice cream. The fruit softens in the oven while its flavour becomes more concentrated; added sugar is often unnecessary. It offers fibre and potassium, with 2 g of fibre per 100 g. For a lighter serving, pair it with plain yoghurt instead of ice cream.
How Nutritious Is Roasted 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 Roasted 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 Roasted nectarine Contain Allergens?
No known major allergens
Which Diets Is Roasted 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
Roasted nectarine Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.1g
POLYUNSATURATED
0.14g
Omega 6:3 ratio 13:1
Above the ideal 4:1 (13:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.