The white peach, with its characteristic pale flesh and signature low-acid, honeyed flavor, has become a popular choice for those monitoring their sugar and carbohydrate intake. Understanding the specific carbohydrate breakdown of this fruit can help integrate it effectively into a balanced diet.
Total Carbohydrate Content in a Single White Peach
A standard medium white peach, weighing around 150 grams, contains approximately 15 grams of total carbohydrates. This figure is the starting point for tracking macronutrients. The size of the fruit directly influences this number; a larger peach could contain closer to 17 grams.
One cup of sliced white peaches, a common serving size, increases the total carbohydrate count to about 23.8 grams. Careful measurement is helpful when maintaining a strict carbohydrate budget. The majority of the calories in a peach, around 87% to 89%, come from these carbohydrates, with minimal contribution from fat or protein.
The Breakdown: Sugars and Dietary Fiber
The carbohydrates in a white peach are not all processed by the body in the same way, making the quality of the carbs important. Within the 15 grams of total carbohydrates in a medium peach, about 13 grams are natural sugars, primarily sucrose. Sucrose is the dominant sugar in peaches, making up over three-quarters of the total sugar content.
The remaining carbohydrates are dietary fiber, which is indigestible by the body and does not impact blood sugar levels. A medium white peach provides around 2 to 2.6 grams of dietary fiber. This fiber supports digestive health and contributes to a feeling of fullness. When calculating “net carbs” for carb-conscious diets, you subtract the fiber from the total carbohydrates, resulting in a net carb value of approximately 12.4 to 13 grams.
Nutritional Differences Between White and Yellow Peaches
While their flesh color and flavor profiles differ noticeably, the core carbohydrate content of white and yellow peaches is similar. Yellow peaches contain about 9.80 grams of carbohydrates per 100 grams, compared to 9.48 grams per 100 grams for white peaches. This marginal difference is related to variations in water content between the two varieties.
The most significant difference lies in their acidity; white peaches are naturally lower in titratable acidity. This is why they taste sweeter even though their sugar content is comparable to yellow peaches. Yellow peaches have higher amounts of certain compounds like carotenoids, while white-flesh fruits have a higher average antioxidant value. Both varieties offer a similar range of vitamins and minerals, making the choice between them mostly a matter of taste preference rather than a nutritional compromise.