Calories in Nectarines: Nutrition Facts & Serving Sizes
Per 1 medium (2-1/2" dia) (142g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
Nectarines are a sweet stone fruit closely related to peaches, coming in at just 44 calories per 100g. A medium nectarine (142g) has about 62 calories, making it one of the lower-calorie fruit options for satisfying a sweet craving on a diet. Each 100g serving provides 1.1g of protein, 10.6g of carbs, and only 0.3g of fat, with 1.7g of fiber and 7.9g of naturally occurring sugar. Potassium is the standout micronutrient at 201mg per 100g, supporting muscle function and hydration. Nectarines also provide vitamin C (5.4mg per 100g), niacin (1.1mg per 100g), and vitamin E (0.8mg per 100g). They are zero sodium and virtually fat-free, making them a clean, whole-food carb source.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 medium (2-1/2" dia) (142g) | 62.5 | 1.6g | 15.1g | 0.4g | 2.4g |
| 1 cup slices (143g) | 62.9 | 1.6g | 15.2g | 0.4g | 2.4g |
| 1 serving (140g) | 61.6 | 1.5g | 14.8g | 0.4g | 2.4g |
| 1 large (2-3/4" dia) (156g) | 68.6 | 1.7g | 16.5g | 0.5g | 2.7g |
| 1 small (2-1/3" dia) (129g) | 56.8 | 1.4g | 13.7g | 0.4g | 2.2g |
| 100g | 44 | 1.1g | 10.6g | 0.3g | 1.7g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 44 | 2% |
| Protein | 1.1g | 2% |
| Total Fat | 0.3g | |
| Total Carbohydrates | 10.6g | 4% |
| Dietary Fiber | 1.7g | 6% |
| Sugars | 7.9g | 16% |
| Sodium | 0mg |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 6mg | 0% |
| Iron | 0.3mg | 2% |
| Potassium | 201mg | 4% |
| Vitamin A | 17mcg | 2% |
| Vitamin C | 5.4mg | 6% |
| Magnesium | 9mg | 2% |
| Phosphorus | 26mg | 2% |
| Zinc | 0.2mg | 2% |
| Folate | 5mcg | 1% |
| Niacin (B3) | 1.1mg | 7% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Nectarines
Nectarines are a smart addition to a fitness-focused diet, especially when you need something sweet that does not derail your calorie goals. At 44 calories per 100g, a medium nectarine fits easily into almost any calorie budget.
The 1.7g of fiber per 100g helps slow the absorption of the 7.9g of natural sugar, resulting in a more gradual blood sugar response compared to processed sweets. This helps avoid energy crashes and supports more stable energy levels throughout the day.
Potassium at 201mg per 100g contributes to electrolyte balance and proper muscle contraction. After training, replenishing potassium is important for recovery and reducing muscle cramping.
Vitamin C (5.4mg per 100g) supports immune function and plays a role in collagen synthesis, which is important for joint, tendon, and skin health. For anyone training hard, maintaining connective tissue health is key to staying injury-free.
Vitamin E (0.8mg per 100g) is a fat-soluble antioxidant that helps protect cells from oxidative stress caused by intense exercise. Niacin (1.1mg per 100g) contributes to energy metabolism and helps convert food into usable fuel. Nectarines are also zero cholesterol and naturally low in sodium, which aligns well with cardiovascular health goals.
Dietary Considerations
Nectarines are vegan, gluten-free, dairy-free, and paleo-friendly. They are not suitable for strict keto diets due to their carb content (10.6g per 100g), but they can fit into moderate low-carb approaches. For weight loss, nectarines are an excellent fruit choice given their low calorie density, natural sweetness, and satisfying texture. The zero sodium content makes them ideal for low-sodium diets. Unlike processed snacks, nectarines provide vitamins, fiber, and water alongside their carbs, making them a nutritionally superior sweet option.
Daily Intake (100g)
100g of nectarine provides 2% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in a nectarine?
Nectarines have 44 calories per 100g. A medium nectarine (142g) has about 62 calories. A large nectarine (156g) has around 69 calories.
Are nectarines good for weight loss?
Yes, nectarines are great for weight loss. At 44 calories per 100g with natural sweetness, they satisfy sugar cravings without a heavy calorie cost. The fiber content also helps with satiety.
How much protein is in a nectarine?
Nectarines contain 1.1g of protein per 100g. A medium nectarine provides about 1.6g of protein. They are not a significant protein source but contribute to total daily intake.
Are nectarines and peaches the same nutritionally?
Nectarines and peaches are very similar nutritionally. Nectarines have 44 calories per 100g while peaches have 39 calories. Both are stone fruits with similar fiber, sugar, and micronutrient profiles. The main difference is that nectarines have smooth skin while peaches have fuzzy skin.
Are nectarines high in sugar?
Nectarines contain 7.9g of natural sugar per 100g, which is moderate for a fruit. The 1.7g of fiber helps slow sugar absorption. This is very different from added sugars in processed foods and is generally fine for most people in reasonable portions.
Can I eat nectarines on a low-carb diet?
Nectarines have 10.6g of carbs per 100g, which is too high for strict keto. However, if you follow a moderate low-carb approach, a small nectarine (about 130g) with roughly 13-14g of carbs can fit depending on your daily carb limit.
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