What are doughnut peaches?
Doughnut peaches, also known as Saturn peaches or flat peaches, are a variety of peach (Prunus persica var. platycarpa) distinguished by their flattened, disc-like shape. They typically feature a sweeter, less acidic flavor profile than their rounder counterparts and have a unique, low-fuzz skin. Their small size and firm, juicy flesh make them a popular, easy-to-eat snack. They originated in China and have grown in popularity worldwide for their distinct shape and appealing taste.
Calorie and macronutrient breakdown
The calorie content of a doughnut peach is quite low, which is typical for most fresh fruit. A standard 130g doughnut peach contains approximately 51 calories, while a smaller 95g piece may have around 36 calories. The majority of these calories come from carbohydrates, particularly natural sugars, with very little fat and a small amount of protein.
Here is a typical nutritional breakdown per 100g of a doughnut peach:
- Calories: 38-44 kcal
- Carbohydrates: 7.6-10 g
- Dietary Fiber: 1.5-2 g
- Protein: 0.9-1.0 g
- Fat: <0.5 g
This breakdown shows that the doughnut peach is a carbohydrate-dominant food with negligible fat, making it a heart-healthy choice.
How doughnut peaches compare to other fruits
To put the doughnut peach's calorie count into perspective, it's helpful to compare it with other similar fruits. As the table below illustrates, it aligns closely with other stone fruits, making it a great alternative for a light, sweet treat.
| Fruit (per 100g) | Approximate Calories | Carbohydrates (g) | Fiber (g) |
|---|---|---|---|
| Doughnut Peach | 38-44 | 7.6-10 | 1.5-2 |
| Nectarine | 44 | 10 | 1.7 |
| Standard Peach | 39 | 9.5 | 1.5 |
| Apple | 52 | 14 | 2.4 |
| Pear | 57 | 15 | 3.1 |
From this table, we can see that the doughnut peach is very similar in calorie and nutrient profile to a standard peach or a nectarine, proving its place as an excellent, healthy fruit choice.
Nutritional benefits beyond calories
Beyond their low-calorie nature, doughnut peaches offer a host of other health benefits. They are particularly rich in several key vitamins and antioxidants that are vital for good health.
- Vitamin C: An essential antioxidant that supports the immune system and promotes healthy skin.
- Vitamin A & Beta-Carotene: Important for vision, immune function, and skin health.
- Potassium: Helps regulate fluid balance and blood pressure within the body.
- Dietary Fiber: Aids in healthy digestion and promotes feelings of fullness, which can be beneficial for weight management.
- Antioxidants: Helps protect the body's cells from damage caused by free radicals.
Ways to incorporate doughnut peaches into your diet
Doughnut peaches are incredibly versatile and can be enjoyed in many ways. Their sweet flavor makes them a great addition to both sweet and savory dishes.
- Fresh Snack: The easiest way to enjoy them is simply eating them out of hand. Their flat shape and thin skin make them perfect for on-the-go snacking.
- Salads: Sliced doughnut peaches add a sweet, juicy component to salads, particularly those with a peppery green base like arugula and a light vinaigrette.
- Desserts: They can be grilled, baked, or poached to create simple yet elegant desserts. They pair wonderfully with a dollop of yogurt or a sprinkle of cinnamon.
- Smoothies: Blend a frozen or fresh doughnut peach into your morning smoothie for a natural burst of sweetness.
- Salsas: A finely diced doughnut peach can add a sweet and vibrant element to a homemade salsa, perfect for topping grilled chicken or fish.
Conclusion
A doughnut peach is a nutrient-dense, low-calorie fruit that provides a sweet and satisfying experience without a heavy caloric load. With an average of just 30-50 calories per fruit, it's an excellent choice for anyone looking to manage their weight or simply enjoy a healthy, flavorful snack. Packed with vitamins, minerals, and antioxidants, it offers a wealth of benefits beyond its delicious taste. By incorporating this fruit into various meals and snacks, you can easily boost your nutritional intake while keeping calories in check.
For more information on the broader nutritional benefits of the peach family, you can consult sources like Healthline.
