Nectarines, raw
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 5.4 MG | 6% | |
| Thiamin | 0.0 MG | 3% | |
| Riboflavin | 0.0 MG | 2% | |
| Niacin | 1.1 MG | 7% | |
| Pantothenic acid | 0.2 MG | 4% | |
| Vitamin B-6 | 0.0 MG | 1% | |
| Folate, total | 5 UG | 1% | |
| Choline, total | 6.2 MG | 1% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 17 UG | 2% | |
| Vitamin E (alpha-tocopherol) | 0.8 MG | 5% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 2.2 UG | 2% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 6 MG | 0% | |
| Iron, Fe | 0.3 MG | 2% | |
| Magnesium, Mg | 9 MG | 2% | |
| Phosphorus, P | 26 MG | 2% | |
| Potassium, K | 201 MG | 4% | |
| Sodium, Na | 0 MG | 0% | |
| Zinc, Zn | 0.2 MG | 2% | |
| Copper, Cu | 0.1 MG | 10% | |
| Manganese, Mn | 0.1 MG | 2% | |
| Selenium, Se | 0 UG | 0% |
Nutrition Highlights
- Very low in calories (44 kcal per 100g), suitable for weight management.
- Very low in fat (0.3g per 100g).
About Nectarines, raw
This juicy, smooth-skinned fruit is closely related to peaches but with a firmer texture and slightly more tangy flavor. Its vibrant orange-yellow flesh is not only refreshing but also packed with essential nutrients. A good source of vitamin C, it supports immune health and skin integrity, while its natural antioxidants help combat oxidative stress. The fruit also contains small amounts of potassium, which contributes to healthy blood pressure, and its fiber content aids digestion and promotes a feeling of fullness.
Often enjoyed fresh as a snack or sliced into salads, it also works beautifully in both sweet and savory dishes. Grilled nectarines can add a caramelized depth to summer meals, while baked versions are popular in desserts like tarts or cobblers. Its natural sweetness makes it a favorite for smoothies, salsas, and yogurt parfaits. With its low calorie count and high water content, it's a hydrating, nutrient-dense option for those seeking a light yet satisfying addition to their diet.
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