What is the Most Nutritious Part of a Peach? The Skin Holds the Key

December 26, 2025 •

4 min read

According to Healthline, research suggests that peach skin contains double the polyphenols and significantly more fiber than the flesh. To get the most nutritional bang for your buck, understanding what is the most nutritious part of a peach is crucial for making informed choices.

Quick Summary

The skin of a peach is packed with a higher concentration of fiber and antioxidants compared to its juicy flesh. Eating the entire fruit provides a more complete nutritional profile, combining the potent antioxidants from the skin with the vitamins and minerals from the pulp.

Key Points

Skin is the Antioxidant Hub: Peach skin contains a significantly higher concentration of beneficial plant compounds like polyphenols and carotenoids than the flesh.
Skin is a Fiber Powerhouse: The majority of a peach's dietary fiber, essential for digestion and heart health, is found in the skin.
Flesh Provides Core Vitamins: The juicy flesh of the peach is rich in essential vitamins, particularly Vitamin C, Vitamin A, and potassium.
Eat the Whole Fruit for Maximum Benefits: Consuming an unpeeled peach provides the most comprehensive nutritional value, combining the fiber and antioxidants of the skin with the vitamins and minerals of the flesh.
The Pit is Not Edible: The kernel inside the peach pit contains toxic cyanogenic compounds and should never be eaten.
Wash Thoroughly: Always wash peaches thoroughly before eating to minimize pesticide residue, especially when consuming the skin.
Organic is Recommended: Choosing organic peaches is the best way to reduce exposure to pesticides that can accumulate on the skin.

The delightful, fuzzy peach is a summertime staple, celebrated for its sweet flavor and juicy texture. While many enjoy the soft, golden flesh, a common question arises: where do the true nutritional benefits lie? The answer, surprisingly to some, is largely found in the unassuming skin and its surrounding tissue.

The Nutrient Powerhouse: Peach Skin

Far from being a mere protective layer, peach skin is a treasure trove of potent nutrients. Multiple studies highlight that the skin contains a higher concentration of beneficial compounds, making it the most nutritious part of the entire fruit.

Why the Skin Wins on Antioxidants

Antioxidants are compounds that fight oxidative damage caused by free radicals in the body, protecting against aging and disease. The skin of a peach is particularly rich in these beneficial plant compounds, with one study finding the peels contained over double the polyphenols of the flesh. Key antioxidants include:

Polyphenols: These micronutrients found in the skin help decrease inflammation and are associated with a reduced risk of chronic diseases.
Carotenoids: These plant pigments, also found in higher concentrations in the skin, act as powerful antioxidants and are converted to Vitamin A in the body.

Fiber Content Comparison

Fiber is essential for digestive health, and the peach's skin is the primary source of this critical nutrient. A medium peach contains a valuable amount of fiber, much of which would be discarded if peeled. Eating the skin is the simplest way to maximize your intake of both soluble and insoluble fiber, which promotes regular bowel movements and helps stabilize blood sugar.

The Sweet Core: Peach Flesh

While the skin may win on antioxidants and fiber, the flesh is still a vital part of the peach's nutritional profile. It's an excellent source of essential vitamins, minerals, and hydration.

Vitamins and Minerals in the Flesh

The sweet flesh provides a host of nutrients that contribute to overall health. A medium peach offers a good portion of your daily recommended intake of:

Vitamin C: An important antioxidant that supports the immune system and is crucial for skin health and collagen production.
Vitamin A: Important for vision, immune function, and skin health, derived from the beta-carotene in the flesh.
Potassium: An essential mineral that helps manage blood pressure and supports heart health.
B Vitamins and others: The flesh also contains smaller amounts of other beneficial nutrients, including Vitamin K, copper, and manganese.

The Pit: A Non-Edible Part

It is important to remember that not all parts of the peach are edible. The large, hard pit at the center contains a kernel that should never be consumed. The kernel contains amygdalin, a compound that releases cyanide when digested. While accidentally swallowing one pit whole is unlikely to cause serious harm, crushing or chewing it releases toxic compounds. If you're blending the entire fruit, make sure to remove the pit first.

Comparing the Nutritional Value

This table provides a quick side-by-side look at the nutritional benefits primarily found in each part of the peach.


Feature	Peach Skin	Peach Flesh
Antioxidants	Highest concentration (Polyphenols, Carotenoids)	Present, but in lower concentrations
Fiber	Highest concentration (Soluble and Insoluble)	Present, but mostly removed when peeled
Vitamins	Vitamin A	High in Vitamin C and A
Minerals	Trace amounts	Potassium, Copper, Manganese, Zinc

How to Safely Maximize Peach Nutrition

To enjoy the maximum health benefits, eat the whole peach, skin included. Here are a few tips:

Wash Thoroughly: Always wash your peaches well under running water to remove any dirt or potential pesticide residue.
Go Organic: Choosing organic peaches can reduce the risk of consuming pesticides on the skin.
Use a Brush: For a more thorough clean, gently scrub the fruit with a produce brush. This ensures the fuzzy surface is fully cleaned without damaging the fruit.
Consider Your Digestion: For some individuals with digestive issues like IBD, the fiber in the skin may cause discomfort. In these cases, peeling the fruit is a better option, though it will remove some nutrients.

Conclusion: The Whole Peach is a Nutritional Champion

Ultimately, while the skin is the most nutrient-dense portion, the entire peach offers a powerful combination of fiber, antioxidants, vitamins, and minerals that support overall health. By enjoying the fruit whole, you gain a synergistic effect from all its components. From protecting against oxidative damage to supporting digestive health, a whole, fresh peach is a simple, delicious, and highly effective way to nourish your body. So, next time you reach for a peach, skip the peeler and savor every fuzzy bite to reap the most benefits.

For more detailed information on why peach skin is so beneficial, you can read the article on Healthline: Can You Eat Peach Skin, and Should You?.

Frequently Asked Questions

Yes, it is perfectly safe to eat peach skin for most people, and it is highly nutritious. It contains more fiber and antioxidants than the flesh, but you should wash it thoroughly beforehand.

Yes, peeling a peach removes a significant portion of its fiber and many of its beneficial antioxidants, particularly polyphenols and carotenoids, thereby reducing its overall nutritional value.

The kernel inside the hard peach pit contains a compound called amygdalin, which can break down into toxic cyanide if chewed or crushed. It is not recommended to eat or crush the pit.

Fresh peaches tend to be higher in antioxidants than canned ones, especially if the canned version is peeled and packed in sugary syrup. For canned peaches, look for those packed in water with the skin on.

The antioxidants in peach skin, such as polyphenols and carotenoids, help combat oxidative damage from free radicals. This can reduce inflammation and help protect your body against aging and disease.

Yellow and white peaches have similar health benefits overall. Yellow peaches have more acidity and a tangier flavor, while white peaches are sweeter with lower acidity.

Individuals with certain digestive issues like IBD are sometimes advised by doctors to avoid raw fruits with peels, as the fiber content can be difficult to digest. In these cases, it may be better to peel the peach.