What is the nutritional value of the nectarine?

Sweeten your summer and keep the scales at bay. This fruit, which is a cross between a peach and a plum, has similar nutritional properties to peaches: it gives us carotenes, fibre and vitamin C.  It has a low calorie content, so it is a good option to consume during these months.

fresh food


There are different varieties of nectarine, although all of them are characterised by a sweet and slightly acidic flavour. We can classify them into two groups: those with white flesh and those with yellow or orangey flesh.
Nectarines are a fragile fruit.  Choose the ones with smooth and shiny skin which are firm but slightly soft to touch.  If they are too hard it can mean they haven’t matured enough or that the flesh isn’t very juicy.  In addition, bear in mind that the sugar content of nectarines doesn’t increase once they have been picked, so it is important to choose the mature and aromatic ones.
Once at home, nectarines should be handled with care since they damage easily.  They last for a few days at room temperature and a few weeks in the fridge.  In the latter case, before eating them, it is advisable to temper them for a while, so they are tastier and sweeter.

Nutritional value of nectarines

Nectarines provide 40 kcal per 100 grams, of which 87g are water, 9g are carbohydrates, and 1.5g are vegetable protein.  The fat content is practically zero and fibre is just over 2 grams.

Properties of nectarines

  • They contain vitamin C which helps the body to absorb iron and reduce tiredness and fatigue.
  • Rich in fibre which helps intestinal transit, improves heavy digestion and helps to prevent constipation.
  • Low in calories.
  • More than 80% is water, so eating them helps hydration.