Nutrition for Nectarine

Calories, Protein, Vitamins and More


image of nectarine source

Nectarine Nutrition Summary

One nectarine (129 grams or 0.3 lb) contains 57 calories and 1.4 grams of protein. Nectarine consist of 88% water, 11% carbohydrates, 1% protein, and less than 1% of fat.

Nectarine is an excellent source of a few nutrients, including dietary fiber and potassium.

In one nectarine:

  • Calories: 57
  • Protein: 1.4 g
  • Sugar: 10.2 g
  • Dietary fiber: 2.2 g
  • Fat: 0.4 g
There is no significant amounts of saturated fat, cholesterol or sodium in nectarine.

See the Nectarine Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Nectarines, raw.

Calories in Nectarine

Nectarine has 57 calories per nectarine or 44 calories for every 100 grams. Most of its calories are from carbohydrates.

86 percent of calories in nectarine are from carbohydrates, 9% of calories are from protein and 6% of calories are from fat.

Calories from Carbs

The majority, or 86% of the calories in nectarine are from carbohydrates. The carbs in nectarine are mostly in the form of dietary fiber, sugar and starch (18%, 82% and 1%). 1 nectarine has 9% of daily values or 2.2 grams of dietary fiber.

  • Dietary fiber: 2.2 g
  • Sugar: 10.2 g
  • Starch: 0.1 g

Calories from Fat

A small portion, or 6% the calories in nectarine are from fat. Nectarine is very low in total fat, with 0.4 grams per nectarine. It also is cholestrol free. Most of the fat in nectarine are healthier unsaturated fats:

  • Total fat: 0.4 g
  • Monounsaturated fat: 0.1 g
  • Polyunsaturated fat: 0.1 g
There is no significant amounts of cholestrol or saturated fat in nectarine.

Omega-6 in Nectarine

A source of omega-6 fatty acids, every nectarine of nectarine contains a total of 0.1 grams of omega-6. In addition, a large portion of the omega-6 in nectarine comes from linolenic acid - the only essential omega-6 fatty acid. [2]

  • linoleic acid: 0.14 g

Calories Similar to Nectarine

Some other fruits or fruit juices with similar calories to nectarine by weight:

Protein in Nectarine

One nectarine has 1.4 grams of protein or about 3% of daily recommended intake. Nectarine is relatively low in protein, and is not a source of complete protein, containing little or small amounts of the majority of the nine essential amino acids.

  • Protein: 1.37 g
  • Phenylalanine: 0.03 g
There is no significant amounts of tryptophan, threonine, isoleucine, leucine, lysine, methionine, valine or histidine in nectarine.

Protein Similar to Nectarine

Some other fruits or fruit juices with similar amounts of protein to nectarine by weight:

Vitamins and Minerals in Nectarine

An good source of nutrients, nectarine contains abundant amounts of potassium. In fact, a single nectarine contains 11% of recommended daily values or 259.3 mg of potassium.

Vitamins in nectarine (1 small):
  • Vitamin a: 21.9 ug
  • Niacin: 1.5 mg
  • Vitamin c: 7 mg
  • Vitamin e: 1 mg
  • Folate: 6.5 ug
  • Vitamin k: 2.8 ug
Minerals in nectarine (1 small):
  • Calcium: 7.7 mg
  • Potassium: 259.3 mg
  • Iron: 0.4 mg
  • Magnesium: 11.6 mg
  • Zinc: 0.2 mg
  • Phosphorus: 33.5 mg
  • Copper: 0.1 mg
  • Manganese: 0.1 mg
  • Choline: 8 mg
There is no significant amounts of selenium, thiamin, riboflavin, pantothenic acid, vitamin b6 or vitamin b12 in nectarine.

Similar to Nectarine for Potassium

Here are some other fruits or fruit juices with similarly abundant amounts of potassium to nectarine:

Flavonoids and Carotenoids in Nectarine [3]

Nectarine contains a number of healthy phytonutrients and antioxidants, specifically carotenoids beta-carotene and lutein + zeaxanthin and flavonoids quercetin. In one nectarine:

  • beta-carotene: 194 ug
  • lutein + zeaxanthin: 168 ug
  • Quercetin: 0.89 mg

Nectarine Nutrition Chart

Nectarine:

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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Nectarine in Cooking

Nectarine is not too common in recipes, although it does star in quite a few. Nectarine can be consumed raw and is often pitted, sliced or halved before cooking or serving. Most recipes call for one or two nectarines.

Friends and Relatives of Nectarine

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