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White nectarine Calories
Sweet, juicy, source of fiber and vitamin C
CALORIES
GI
POTASSIUM
FIBER
White nectarine Nutrition Facts
Selected: 100 g
44
KCAL / 100G
Carbs
10.5g
· 86%
Protein
1.1g
· 9%
Fat
0.3g
· 5%
Fiber
1.7g
White nectarine Vitamins & Minerals
Vitamins
Vitamin C
5.4mg · 6% DV
Vitamin E
0.89mg · 6% DV
B3
0.8mg · 5% DV
Vitamin A
27µg · 3% DV
Minerals
Potassium ⭐
190mg · 6% DV
Phosphorus
19mg · 3% DV
Magnesium
9mg · 2% DV
Calcium
6mg · 1% DV
White nectarine Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is White 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 White nectarine Contain Allergens?
No known major allergens
Which Diets Is White nectarine Good For?
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
White nectarine Fat Profile
SATURATED
0.02g
MONOUNSATURATED
0.06g
POLYUNSATURATED
0.08g
Omega 6:3 ratio 7:1
Above the ideal 4:1 (7:1).
Foods Similar to White nectarine
White nectarine — Frequently Asked Questions
How do you ripen a white nectarine?
Leave a firm white nectarine at room temperature away from direct sunlight for a few days. To speed ripening, place it in a paper bag with a banana or apple.
How long does a ripe white nectarine keep in the refrigerator?
Refrigeration slows further softening, and a ripe nectarine will usually keep well for several days. Let it sit briefly at room temperature before eating for fuller flavor.
Can white nectarines be frozen?
Yes. Remove the pit, slice the fruit, freeze the pieces in a single layer, then transfer them to a sealed container; thawed fruit is softer, so it works best in smoothies, compotes, or yogurt bowls.
Can you eat white nectarine skin?
Yes, the skin is edible and provides some of the fruit's fiber. Wash it thoroughly under running water; peeling is optional for people who dislike the texture or have a sensitive mouth.
What is the difference between a white nectarine and a yellow nectarine?
White nectarines are typically perceived as sweeter, with lower acidity and a floral flavor. Yellow nectarines usually have a more pronounced sweet-tart taste, while both are juicy stone fruits.
Why does cut white nectarine turn brown?
The cut surface can darken through natural oxidation when exposed to air. A little lemon juice and an airtight container help slow this change.
What pairs well with white nectarine?
Its sweet, aromatic flavor pairs especially well with yogurt, kefir, fresh cheese, oats, nuts, and leafy salads. Combining it with a protein-rich food can make a snack more satisfying.
Is white nectarine better before or after a workout?
Its juicy, easy-to-carry nature makes it a light pre-workout snack option. After training, pair it with yogurt, milk, or another protein-containing food for a more balanced recovery snack.
Does eating a white nectarine at night cause weight gain?
Eating fruit at night does not by itself cause weight gain; overall eating habits and total intake matter more. People prone to reflux or stomach discomfort may prefer not to eat a large serving immediately before bed.
Who should be cautious with white nectarines?
People with an allergy to peaches, nectarines, or related stone fruits should be cautious and seek medical advice if they have a history of reactions. Anyone following a potassium-restricted diet for kidney disease should also follow their individualized food plan.
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Nutrition data compiled from USDA FoodData Central and scientific sources.