Nutrition for Nectarine

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

Calories from Carbs

Calories from Fat

Omega-6 in Nectarine

Calories Similar to Nectarine

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

• Orange Juice: +1 calories
• Papaya: -1 calories
• Blackberry: -1 calories
• Apple Cider: +3 calories

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:

• Cherries: same
• Banana: same
• Lemon: +0.1 grams
• Kiwi: +0.1 grams

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 milligrams 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:

• Orange Juice: -1.3 MG
• Grapes: -13 MG
• Orange Zest: +14 MG
• Pomegranate Juice: +17 MG

Flavonoids and Carotenoids in Nectarine ^[3]

Nectarine Nutrition Chart

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

Other similar relatives:

• Blackberry
• Raspberries