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Nutritional Value of Nectarines

With high fiber and nutritional benefits, nectarines are good fruits to choose for summer snacking. They have a relatively short life when ripe, and they retain the most nutrition if you eat them shortly after they've been picked.

  1. Calories

    • One medium nectarine or a 1-cup serving contains about 62 calories.

    Carbohydrates

    • A single 1-cup serving of nectarines contains 15 grams of carbs, or 5 percent of the recommended daily allowance. Of these, 11 grams are sugars and 2 grams, or 10 percent of the recommended daily allowance, are fiber.

    Protein

    • Though not a high-protein food by any means, you will still find 2 grams of protein in a medium nectarine.

    Vitamins and Minerals

    • Nectarines are an excellent source of Vitamin C and Vitamin A. A 1-cup serving contains 13 percent of the recommended daily allowance of Vitamin C and 9 percent of the recommended daily allowance of Vitamin A, as well as iron and calcium.

    Additional Nutrients

    • Nectarines contain high levels of the phytochemicals lutein and lycopene. These compounds have been shown to help prevent cancer and heart disease.

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