How many calories are in a nectar fruit? A nutritional breakdown

November 8, 2025 •

3 min read

A medium-sized nectar fruit, also known as a nectarine, contains approximately 62 calories, making it a delicious and low-calorie snack option. Despite being low in energy, these smooth-skinned fruits are packed with essential nutrients, including vitamins and dietary fiber, which contribute to overall health and wellness.

Quick Summary

A typical nectarine, commonly referred to as a nectar fruit, has around 62 calories per medium-sized piece. This nutrient-dense fruit offers a great source of vitamins A and C, fiber, and potassium, serving as an excellent addition to a balanced and healthy diet.

Key Points

Low Calorie: A medium nectar fruit (nectarine) contains only about 62 calories.
Nutrient-Dense: Despite being low in calories, nectarines are packed with beneficial nutrients like vitamins C, A, and potassium.
Aids Digestion: The high fiber content promotes digestive health and regularity.
Supports Weight Loss: The combination of low calories and high fiber helps increase satiety and reduce overall intake.
Heart Protective: Potassium and antioxidants contribute to lower blood pressure and reduced oxidative stress.
Enhances Skin Health: Rich in copper and vitamins A and C, which are crucial for collagen production and skin protection.

The nectarine, or 'nectar fruit,' is a popular stone fruit cherished for its smooth skin and juicy, sweet-tart flesh. It is genetically very similar to its fuzzy-skinned relative, the peach, differing by just a single gene. For those monitoring their caloric intake, nectarines represent a smart choice, providing substantial nutritional value without a high-calorie cost.

Understanding the Calorie Count in Nectarines

The number of calories in a nectarine can vary slightly based on its size, with the majority of its energy coming from natural sugars. The following provides a clearer picture of the calorie breakdown for different serving sizes, using data from the U.S. Department of Agriculture (USDA).

Calories per Medium Nectarine

One medium nectarine (approx. 142g): Contains approximately 62 calories.
Energy source: The majority of these calories come from carbohydrates, specifically natural sugars, with minimal amounts from protein and fat.
Nutritional bonus: In addition to its low-calorie count, a medium nectarine offers about 2.4 grams of dietary fiber, which promotes feelings of fullness.

Calories per 100 Grams

For dietary tracking, it's also helpful to know the value per 100-gram serving. On average, 100 grams of nectarine contains approximately 44 calories, with some sources reporting slightly higher or lower values depending on ripeness and variety.

The Nutrient Profile of a Nectar Fruit

Beyond just calories, the nutritional content of nectarines makes them a healthy snack choice. They are particularly rich in vitamins and antioxidants that support various bodily functions. A single nectarine can supply a significant portion of your daily recommended intake for key nutrients.

Vitamin C: A powerful antioxidant that supports the immune system and aids in iron absorption.
Vitamin A & Beta-carotene: Important for maintaining healthy vision, skin, and cell function.
Potassium: An essential mineral that helps regulate blood pressure and supports heart health.
Niacin (Vitamin B3): Contributes to energy metabolism and skin health.
Dietary Fiber: Crucial for digestive health, preventing constipation, and promoting gut health.

Nectarine vs. Peach: A Nutritional Showdown

Since nectarines and peaches are so closely related, their nutritional profiles are very similar. However, there are minor differences worth noting, as nectarines contain slightly less water and more concentrated flavor, sugar, and energy per 100g.


Nutrient (per 100g)	Nectarine	Peach
Calories	~44 kcal	~39 kcal
Carbohydrates	~11g	~9.5g
Fiber	~1.7g	~1.5g
Sugar	~7.9g	~8.4g
Protein	~1.1g	~0.9g
Fat	~0.3g	~0.25g

The Benefits of Adding Nectarines to Your Diet

Integrating nectarines into your daily meals can offer a range of health advantages beyond simply managing calories. The combination of vitamins, minerals, and antioxidants contributes to a healthier body in several ways.

Supports Weight Management

The high fiber content in nectarines can increase feelings of satiety, which helps reduce overall calorie intake and prevent overeating. For those seeking weight loss, incorporating low-calorie, high-fiber fruits like nectarines is a beneficial strategy.

Promotes Healthy Digestion

The fiber in nectarines acts as a natural prebiotic, feeding the beneficial bacteria in your gut. This helps promote a healthy digestive system, prevent constipation, and maintain regular bowel movements.

Boosts Heart Health

Antioxidants and potassium in nectarines contribute to cardiovascular wellness. Potassium helps regulate blood pressure, while the antioxidants fight inflammation and oxidative stress that can damage the heart and blood vessels. The soluble fiber found in nectarines has also been shown to help decrease total and LDL cholesterol levels.

Enhances Skin and Vision

The Vitamin A and beta-carotene content in nectarines protects the eyes and promotes healthy skin. These compounds help protect against UV damage and support cellular health. Copper, also present in nectarines, is vital for collagen production, which improves skin elasticity and youthfulness.

Conclusion

In summary, the number of calories in a nectar fruit is surprisingly low, making it an excellent addition to any healthy diet. A medium nectarine contains roughly 62 calories, along with a rich supply of vitamins A and C, potassium, and dietary fiber. Choosing this juicy fruit as a snack can help with weight management, support digestive and heart health, and provide powerful antioxidants. It's a delicious and nutrient-dense way to satisfy your sweet cravings guilt-free. To explore more about the benefits of nectarines, you can visit the comprehensive encyclopedia entry on Precision Nutrition.

Frequently Asked Questions

While genetically and nutritionally very similar, nectarines contain slightly more calories per 100 grams than peaches due to having less water content. A medium nectarine has about 62 calories, whereas a medium peach has a comparable count of around 60 calories.

Yes, nectarines are an excellent fruit for weight loss. They are low in calories and fat while providing a good source of fiber, which helps you feel full longer and reduces the likelihood of overeating.

Canned nectarines often contain more calories and sugar than fresh ones, particularly if they are packed in syrup. To keep the calorie count low, choose canned options packed in their own juice or water.

The calories in a nectarine primarily come from its natural sugar content, which includes fructose, glucose, and sucrose. The fruit also provides a small amount of energy from protein and trace amounts of fat.

Yes, people with diabetes can eat nectarines in moderation. The fruit has a relatively low glycemic index of 43, and its fiber content helps slow down sugar absorption, preventing sharp blood sugar spikes. However, mindful portion control is still important.

Absolutely. Nectarines are rich in antioxidants like Vitamin C, beta-carotene, and polyphenols, which fight oxidative stress. They also support heart health with potassium, aid digestion with fiber, and contain nutrients beneficial for skin and vision.

While healthy, a balanced diet recommends varying fruit intake. Eating one or two nectarines per day is a great way to add nutrients and fiber. It's best to consume fruit as part of a varied diet rather than relying on one type excessively.