Nectarines are smooth-skinned varieties of the common peach, distinguished by their lack of the characteristic peach fuzz. This sweet, juicy stone fruit is a popular choice during the summer months. Understanding the fruit’s caloric value and nutritional composition is important for monitoring dietary intake. This analysis provides information on the energy content and health benefits of consuming a whole nectarine, including its edible skin.
Calorie Count and Standard Serving Sizes
A medium-sized, raw nectarine, weighing approximately 142 grams, contains about 62 calories. The majority of these calories come from the fruit’s natural sugar content. The skin itself contributes a negligible number of calories to the total count, as its composition is primarily fiber and water.
The size of the fruit affects its overall calorie count. A smaller nectarine, weighing closer to 100 grams, will provide around 44 calories. Conversely, a larger nectarine, which can weigh up to 175 grams, will contain approximately 76 calories. Since the entire fruit, including the skin, is consumed, this smooth outer layer is included in the total nutritional analysis.
Key Nutritional Contributions
Beyond its energy content, the nectarine is characterized by a high water content, making up nearly 89% of its total weight. This significant water percentage makes the fruit an excellent option for hydration and contributes to its refreshing nature. The fruit is also a source of dietary fiber, with a medium nectarine supplying about 2.4 grams, which supports digestive regularity and promotes feelings of satiety.
The carbohydrate content, approximately 15 grams in a medium fruit, is the primary macronutrient, while fat and protein are present only in trace amounts. The fruit is notably rich in micronutrients, including Vitamin C, which functions as an antioxidant and is involved in collagen synthesis throughout the body. A single medium nectarine can provide about 13% of the daily recommended intake for this vitamin.
Nectarines also offer a healthy proportion of Vitamin A, which the body converts into the active vitamin. This nutrient is important for maintaining healthy vision and immune function, providing about 9.4% of the daily requirement. The fruit contains potassium, an electrolyte that helps regulate fluid balance and support healthy nerve signaling.
Best Ways to Select and Store Nectarines
Selecting a perfectly ripe nectarine begins with visual and olfactory cues. Look for fruit with a rich, uniform background color, avoiding any with a noticeable green tinge near the stem, which indicates immaturity. The presence of a sweet, fragrant aroma at the stem end is a reliable sign of ripeness and flavor.
The fruit should yield slightly to gentle pressure, indicating a soft, juicy interior, but should not be overly soft or mushy. To facilitate ripening at home, store firm nectarines at room temperature on the counter, turning them occasionally. Once they have reached the desired softness, transfer them to the refrigerator to slow down the ripening process. Before eating, wash the skin gently under cool water to remove any surface residue.