Calories in Peaches: Nutrition Facts & Serving Sizes
Per 1 medium (2-2/3" dia) (150g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
A peach is a sweet, juicy stone fruit that is one of the lowest-calorie fruits you can eat. One medium peach (150g) contains about 59 calories, making it an easy snack that barely dents your daily budget. Per 100g, peaches have 39 calories, 0.9g of protein, 9.5g of carbs, and just 0.3g of fat. The fiber content sits at 1.5g per 100g, helping with satiety. Peaches are particularly notable for their potassium (190mg per 100g), vitamin A (16mcg), and vitamin C (6.6mg), which contribute to hydration, immune function, and skin health. With no sodium and no fat to speak of, peaches are one of the cleanest snacks you can grab when cutting calories or managing weight.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 small (2-1/2" dia) (130g) | 50.7 | 1.2g | 12.4g | 0.4g | 2g |
| 1 serving (147g) | 57.3 | 1.3g | 14g | 0.4g | 2.2g |
| 1 large (2-3/4" dia) (175g) | 68.3 | 1.6g | 16.6g | 0.5g | 2.6g |
| 1 medium (2-2/3" dia) (150g) | 58.5 | 1.4g | 14.3g | 0.5g | 2.3g |
| 1 cup slices (154g) | 60.1 | 1.4g | 14.6g | 0.5g | 2.3g |
| 1 extra large (3" dia) (224g) | 87.4 | 2g | 21.3g | 0.7g | 3.4g |
| 100g | 39 | 0.9g | 9.5g | 0.3g | 1.5g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 39 | 2% |
| Protein | 0.9g | 2% |
| Total Fat | 0.3g | |
| Total Carbohydrates | 9.5g | 3% |
| Dietary Fiber | 1.5g | 5% |
| Sugars | 8.4g | 17% |
| Sodium | 0mg |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 6mg | 0% |
| Iron | 0.3mg | 2% |
| Potassium | 190mg | 4% |
| Vitamin A | 16mcg | 2% |
| Vitamin C | 6.6mg | 7% |
| Magnesium | 9mg | 2% |
| Phosphorus | 20mg | 2% |
| Zinc | 0.2mg | 2% |
| Selenium | 0.1mcg | 0% |
| Folate | 4mcg | 1% |
| Niacin (B3) | 0.8mg | 5% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Peaches
Peaches are a smart pick when you are cutting calories. At just 39 calories per 100g, they deliver natural sweetness without the caloric cost of processed snacks. A medium peach clocks in under 60 calories and gives you something to actually chew, which matters for satiety.
The potassium content (190mg per 100g) is useful for anyone sweating through workouts regularly. Potassium helps maintain fluid balance, supports proper muscle contractions, and counteracts the blood pressure effects of sodium. One cup of sliced peaches gives you around 293mg.
Vitamin C (6.6mg per 100g) supports immune function and plays a role in collagen synthesis, which matters for connective tissue recovery after training. Vitamin A (16mcg per 100g in retinol activity equivalents) contributes to healthy skin and immune defense. Vitamin K (2.6mcg per 100g) supports normal blood clotting and bone metabolism.
The fiber in peaches (1.5g per 100g) slows sugar absorption, helping prevent the blood sugar spikes that come with eating simple carbs. Combined with high water content, peaches keep you feeling fuller longer relative to their calorie count. For anyone in a cut or trying to swap out processed snacks, peaches are a solid, fruit-based alternative.
Dietary Considerations
Peaches are naturally vegan, gluten-free, and fat-free. They are suitable for most dietary patterns including Mediterranean, paleo, and whole-foods diets. The carb count (9.5g per 100g) makes them a borderline choice for strict keto, but a small peach can fit into moderate low-carb approaches. With zero sodium, zero cholesterol, and only natural sugars, peaches are one of the most diet-friendly fruits for weight loss and general health.
Daily Intake (100g)
100g of peach provides 2% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in a peach?
A medium peach (150g) has about 59 calories. A small peach (130g) has roughly 51 calories, and a large peach (175g) has around 68 calories. Per 100g, peaches contain 39 calories.
Is peach good for weight loss?
Yes. Peaches are very low in calories at 39 per 100g and have no fat or sodium. The fiber and high water content help you feel full without a lot of calories. They make a great snack or dessert substitute when cutting.
How much protein in a peach?
Peaches contain 0.9g of protein per 100g. A medium peach has about 1.4g of protein, which is minimal. Peaches are not a protein source but excel as a low-calorie, nutrient-dense carb.
Are peaches high in sugar?
Peaches have 8.4g of natural sugar per 100g, which is moderate for a fruit. The fiber (1.5g per 100g) slows sugar absorption compared to drinking juice. A medium peach has about 12.6g of sugar total.
Are peaches keto-friendly?
Peaches are not ideal for strict keto due to 9.5g of carbs per 100g. A small peach already has about 12g of carbs. If you are following a very low-carb diet, you would need to limit portion size carefully.
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