Peach Nutrition Facts,
Health Benefits of Peaches

All about peach nutrition information, calories in a peach, peach nutrients, nutritional benefits of peaches

A peach is similar to a nectarine, but has a luxurious velvety skin with a yellow or white flesh. This fruit is very juicy and sweet tasting – one serving (100g or 3.5oz) contains nearly 10g of carbohydrates.

A peach is very low in calories, just 39 calories per serving. Fat is almost non-existent and they contain no cholesterol, so are ideal for a snack or as a dessert.

They provide a good source of vitamin C, and a modest amount of vitamin A along with other vitamins and minerals. In the centre of a peach is a large stone, this should be thrown away as it can be toxic. Peaches are great for digestion and are believed to help our complexion.  They will also boost your immune system. Eating a peach fresh is the best way to take advantage of its nutrients

Peaches bruise very easily, so be selective when purchasing. You’ll know if the peach is ripe if it yields slightly to the touch. If the fruit is ripe, eat it on the same day, as they will go off quickly, otherwise the fruit will continue to ripen once you have purchased it.

Compare peach nutrition facts to the other fruits.

Peach Nutrition Facts, Health Benefits of Peaches

Nutritional Value of Peaches

Peaches, Raw and Dried
Peach nutritional value per 100 g (3.5 oz)
Refuse: 4% (Pit)
Scientific Name: Prunus persica
NutrientsPeaches, rawPeaches, dried, sulfured, uncooked
Water88.87 g31.80 g
Energy165 kJ (39 kcal)1000 kJ (239 kcal)
Protein0.91 g3.61 g
Carbohydrates9.54 g61.33 g
Total Fat:0.25 g0.76 g
Fiber1.5 g8.2 g
Cholesterol0 mg0 mg
Calcium, Ca6 mg (0.6 %)28 mg (3%)
Iron, Fe0.25 mg (1.4 %)4.06 mg (23%)
Magnesium, Mg9 mg (2 %)42 mg (11%)
Phosphorus, P20 mg (2 %)119 mg (12%)
Potassium, K190 mg (4 %)996 mg (28%)
Sodium, Na0 mg7 mg (0%)
Zinc, Zn0.17 mg (1 %)0.57 mg (4%)
Copper, Cu0.068 mg (3 %)0.364 mg (18%)
Manganese, Mn0.061 mg (3 %)0.305 mcg (15%)
Selenium, Se0.1 mcg (0.1 %)0.5 mcg (1%)
Vitamin C6.6 mg (11 %)4.8 mg (8%)
Thiamine (Vit. B1)0.024 mg (6 %)0.002 mg (0%)
Riboflavin (Vit. B2)0.031 mg (2 %)0.212 mg (12%)
Niacin (Vit. B3)0.806 mg (4 %)4.375 mg (22%)
Pantothenic acid (B5)0.153 mg (1.5 %)0.564 mg (6%)
Vitamin B60.025 mg (1 %)0.067 mg (3%)
Folate (Vit. B9)4 mcg (1 %)0 mcg
Vitamin A326 IU (7 %)2163 IU (43%)
Vitamin E0.73 mg (4 %)0.19 mg (1%)
Vitamin K2.6 mcg (3 %)15.7 mcg (20%)
Percentages are relative to US Recommended Daily Intake (RDI) for adults.
Source: USDA National Nutrient Database for Standard Reference

Author: Lana Soko

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