June–September in Turkey (approximate harvest period)Nectarine Nutrition Facts, Vitamins and Benefits
Nectarine (Prunus persica var. nucipersica) is included in the Topraktan Bilgiler fruit library. Per 100 g it provides approximately 44 kcal and includes 201 mg potassium, 1.7 g fiber, 0.77 mg vitamin E. Values can vary with variety, ripeness, growing conditions and preparation.
Nectarine benefits and place in a balanced diet
- A 100 g portion provides approximately 44 kcal; portion size and preparation affect total energy intake.
- Its approximately 87.6 g of water per 100 g contributes to total fluid intake.
- Its approximately 1.7 g of dietary fiber per 100 g contributes to fiber intake; a fiber-containing diet can support normal bowel function and fullness.
- About 5.4 mg of vitamin C per 100 g contributes to normal immune function, collagen formation and the absorption of iron from plant foods.
- About 17 µg RAE of vitamin A per 100 g contributes to normal vision, immune function and the maintenance of skin and mucous membranes.
- About 2.2 µg of vitamin K per 100 g contributes to normal blood clotting and the maintenance of normal bones.
- Its recorded folate content contributes to normal blood formation, cell division and homocysteine metabolism.
- About 6 mg of calcium per 100 g contributes to the maintenance of normal bones and teeth, muscle function and nerve transmission.
- About 201 mg of potassium per 100 g contributes to normal muscle and nervous-system function and the maintenance of normal blood pressure.
- About 9 mg of magnesium per 100 g contributes to normal energy metabolism and muscle and nervous-system function.
- About 0.28 mg of iron per 100 g contributes to normal red-blood-cell and haemoglobin formation and oxygen transport. Absorption of plant iron varies with the meal.
- No single food prevents or treats disease. The nutritional value of nectarine depends on portion size, variety, ripeness and the overall eating pattern.
Nectarine nutrition facts
The table covers calories, macronutrients, vitamins, minerals, fatty acids and amino acids where a measured value is available. Values are shown per 100 g and for a 142 g reference serving.
| Nutrient | Per 100 g | 142 g serving |
|---|---|---|
| Core values and macronutrients | ||
| Energy | 44 kcal | 62.5 kcal |
| Water | 87.6 g | 124.4 g |
| Protein | 1.1 g | 1.5 g |
| Total fat | 0.32 g | 0.454 g |
| Saturated fat | 0.025 g | 0.036 g |
| Monounsaturated fat | 0.088 g | 0.125 g |
| Polyunsaturated fat | 0.113 g | 0.16 g |
| Carbohydrate | 10.6 g | 15.1 g |
| Dietary fiber | 1.7 g | 2.4 g |
| Total sugars | 7.9 g | 11.2 g |
| Starch | 0.07 g | 0.099 g |
| Ash | 0.48 g | 0.682 g |
| Cholesterol | 0 mg | 0 mg |
| Minerals | ||
| Calcium | 6 mg | 8.5 mg |
| Iron | 0.28 mg | 0.398 mg |
| Magnesium | 9 mg | 12.8 mg |
| Phosphorus | 26 mg | 36.9 mg |
| Potassium | 201 mg | 285.4 mg |
| Sodium | 0 mg | 0 mg |
| Zinc | 0.17 mg | 0.241 mg |
| Copper | 0.086 mg | 0.122 mg |
| Manganese | 0.054 mg | 0.077 mg |
| Selenium | 0 µg | 0 µg |
| Vitamins and vitamin-like compounds | ||
| Vitamin C | 5.4 mg | 7.7 mg |
| Vitamin B1 (Thiamin) | 0.034 mg | 0.048 mg |
| Vitamin B2 (Riboflavin) | 0.027 mg | 0.038 mg |
| Vitamin B3 (Niacin) | 1.1 mg | 1.6 mg |
| Vitamin B5 (Pantothenic acid) | 0.185 mg | 0.263 mg |
| Vitamin B6 | 0.025 mg | 0.036 mg |
| Vitamin B9 (Folate) | 5 µg | 7.1 µg |
| Folic acid | 0 µg | 0 µg |
| Food folate | 5 µg | 7.1 µg |
| Folate, DFE | 5 µg DFE | 7.1 µg DFE |
| Choline | 6.2 mg | 8.8 mg |
| Vitamin B12 | 0 µg | 0 µg |
| Vitamin A | 17 µg RAE | 24.1 µg RAE |
| Retinol | 0 µg | 0 µg |
| Beta-carotene | 150 µg | 213 µg |
| Alpha-carotene | 0 µg | 0 µg |
| Beta-cryptoxanthin | 98 µg | 139.2 µg |
| Lycopene | 0 µg | 0 µg |
| Lutein + zeaxanthin | 130 µg | 184.6 µg |
| Vitamin E | 0.77 mg | 1.1 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin K | 2.2 µg | 3.1 µg |
| Fatty acids | ||
| Omega-3 | 0 g | 0 g |
| Omega-6 | 0.111 g | 0.158 g |
| Types of sugar | ||
| Sucrose | 4.9 g | 6.9 g |
| Glucose | 1.6 g | 2.2 g |
| Fructose | 1.4 g | 1.9 g |
| Lactose | 0 g | 0 g |
| Maltose | 0 g | 0 g |
| Amino acids | ||
| Tryptophan | 0.005 g | 0.0071 g |
| Threonine | 0.009 g | 0.013 g |
| Isoleucine | 0.009 g | 0.013 g |
| Leucine | 0.014 g | 0.02 g |
| Lysine | 0.016 g | 0.023 g |
| Methionine | 0.006 g | 0.00852 g |
| Cystine | 0.005 g | 0.0071 g |
| Phenylalanine | 0.021 g | 0.03 g |
| Tyrosine | 0.007 g | 0.00994 g |
| Valine | 0.013 g | 0.018 g |
| Arginine | 0.009 g | 0.013 g |
| Histidine | 0.008 g | 0.011 g |
| Alanine | 0.017 g | 0.024 g |
| Aspartic acid | 0.568 g | 0.807 g |
| Glutamic acid | 0.034 g | 0.048 g |
| Glycine | 0.011 g | 0.016 g |
| Proline | 0.01 g | 0.014 g |
| Serine | 0.018 g | 0.026 g |
| Vitamin details | ||
| Vitamin K1 (Phylloquinone) | 2.2 µg | 3.1 µg |
| Beta-tocopherol | 0.01 mg | 0.014 mg |
| Gamma-tocopherol | 0.01 mg | 0.014 mg |
| Delta-tocopherol | 0.01 mg | 0.014 mg |
| Fatty-acid details | ||
| Trans fat | 0 g | 0 g |
| Linoleic acid | 0.111 g | 0.158 g |
| EPA | 0 g | 0 g |
| DHA | 0 g | 0 g |
How many calories are in Nectarine?
100 g (about 3.5 oz) provides approximately 44 kcal. A 142 g reference serving provides approximately 62.5 kcal. Values vary with variety, ripeness and preparation.
How to use Nectarine in the kitchen
Nectarine can be eaten on its own when appropriate, added to breakfast bowls, salads or desserts, or used in sauces and drinks. Preparation changes the edible portion and may alter nutrient values.
Related fruits
Direct USDA records are used where available; closest-profile entries are explicitly labelled and remain approximate. Blank fields mean that the source did not report a value. General information only; not medical advice. Primary composition reference: USDA FoodData Central.