What are the Nutritional Facts about Nectarine?
December 29, 2025 | by Sravani Pathakamuri | Posted in Nutrition Facts
Nectarines are juicy, low-calorie fruits rich in vitamin C, fibre, and antioxidants. Learn nectarine nutrition facts and health benefits.
Introduction
Nectarines are sweet, juicy fruits similar to peaches but with smooth skin. They are refreshing and nutritious, making them a good fruit choice for summer. Nectarines are low in calories and provide vitamins, minerals, fiber, and antioxidants that support overall health.
Nutritional Value of Nectarine (Raw – 100g)
| Nutrient | Amount |
|---|---|
| Calories | 44 kcal |
| Carbohydrates | 10.5 g |
| Natural Sugar | 8 g |
| Dietary Fibre | 1.7 g |
| Protein | 1.1 g |
| Total Fat | 0.3 g |
| Vitamin C | 5.4 mg |
| Vitamin A | 17 mcg |
| Potassium | 201 mg |
| Folate | 5 mcg |
Key Nutrients in Nectarine
1. Vitamin C
- Boosts immunity
- Supports skin health
- Helps in iron absorption
2. Dietary Fibre
- Improves digestion
- Helps prevent constipation
- Supports gut health
3. Antioxidants
- Protect cells from damage
- Reduce inflammation
- Support overall wellness
4. Potassium
- Supports heart health
- Helps control blood pressure
- Maintains fluid balance
5. Low Calories
- Good for weight control
- Can be eaten daily
- Light and refreshing
Health Benefits of Eating Nectarines
- 🛡️ Boosts immunity
- ⚖️ Supports weight loss
- ❤️ Improves heart health
- 🌿 Supports digestion
- ✨ Supports healthy skin
Are Nectarines Good for Weight Loss?
Yes. Nectarines are:
- Low in calories
- High in water content
- Contain fibre
They help satisfy sweet cravings without adding too many calories.
Who Should Be Careful with Nectarines?
- People with fruit allergies
- Those with diabetes should limit portion size
- People with acidity issues may need moderation
Healthy Ways to Eat Nectarines
- Fresh and raw
- Added to fruit salads
- Blended into smoothies
- Grilled lightly for desserts
Conclusion
Nectarines are a nutrient-rich, low-calorie fruit packed with vitamin C, fiber, potassium, and antioxidants. Including nectarines in your diet can support immunity, digestion, heart health, and weight management.