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Ohio State University Extension says there are hundreds of peach cultivars but basically two types of peaches: freestones, whose flesh separates readily from the pit, and clingstones, whose flesh clings tightly to it, and that the flesh of either may be yellow or white. In USDA FoodData Central, a cup of raw yellow peaches lists about 60 calories, 2.3 grams of fiber and 10.2 milligrams of vitamin C, 11% of the FDA Daily Value. Below: the peach types, extension variety examples, nectarines as a related type, and USDA tables for fresh, syrup-packed, frozen and dried peaches with FDC IDs.
Peptide Labs does not sell foods. This article is general nutrition information, not medical advice.
Key Takeaways
- Ohio State University Extension sorts peaches into freestones and clingstones; University of Maryland Extension also lists semi-freestone cultivars.
- In the Ohio State fact sheet, freestones are usually preferred for eating fresh or freezing and clingstones are used mainly for canning.
- Flesh color is a separate trait: the Ohio State table lists Belle of Georgia and White Hale as white-fleshed freestones and most other cultivars as yellow.
- Ohio State Extension says the only genetic difference between peaches and nectarines is the lack of fuzz on nectarine skin.
- Per cup in USDA data, peaches canned in water list about 59 calories and peaches canned in heavy syrup about 194, against 60 for raw yellow peaches.
Types of peaches by how the pit lets go
The Ohio State University Extension fact sheet on peaches and nectarines in the home landscape describes two basic types. In freestone types, the flesh separates readily from the pit; in the clingstone type, the flesh clings tightly to the pit. The same fact sheet notes that freestone types are usually preferred for eating fresh or for freezing, while clingstone types are used primarily for canning.
University of Maryland Extension adds a middle category in its peach cultivar table: it lists Candor as an early semi-freestone and Redhaven as semi-freestone and non-browning, and names Rich May as a clingstone. The two extension sources do not always agree, since the Ohio State table lists Redhaven as a freestone.
Yellow and white peach varieties
Flesh color is independent of pit type. The Ohio State fact sheet says the flesh may be either yellow or white, and its table of peach varieties suggested for Ohio gardens gives the stone type and flesh color for each:
- Very early: Harbinger and Redhaven, yellow freestones, and Garnet Beauty, a yellow semi-free type, in the Ohio State table.
- Early: Harken and Reliance, both yellow freestones in the Ohio State fact sheet.
- Midseason: Glohaven, Canadian Harmony, Cresthaven and Harcrest, all yellow freestones, per the same Ohio State table.
- Late: Madison and Redskin, yellow freestones, and Belle of Georgia and White Hale, the two white-fleshed freestones in the Ohio State list.
University of Maryland Extension names further white-fleshed peach varieties in its own table: Raritan Rose and Red Rose, both red fruit with white flesh, and White Hale, which it describes as similar to J.H. Hale but with white flesh. The Ohio State fact sheet adds that ripe peaches and nectarines show a deep yellow or creamy white ground color, that green color indicates immaturity, and that the red blush may not help in judging maturity.
Nectarines as a related type
Ohio State University Extension states that, genetically, the only difference between peaches and nectarines is the lack of fuzz on the nectarine skin, and that nectarines are usually smaller, with more red color on the surface and more aroma. University of Maryland Extension lists peaches as Prunus persica and nectarines as Prunus persica nucipersica. Our nectarine guide covers the fruit on its own.
Nectarines come in the same flesh colors and pit types, according to both extension sources. The Ohio State fact sheet says nectarines may be either yellow or white-fleshed and lists Independence as an early yellow clingstone, with Summer Beaut, Hardired, Mericrest, Red Gold and Fantasia as yellow freestones; University of Maryland Extension lists Arctic Star as a white-fleshed semi-freestone nectarine.
Peaches per cup in USDA data, fresh and packed
USDA FoodData Central SR Legacy has one raw peach entry, for yellow peaches, plus entries for nectarines and for peaches canned in water, juice and two syrup strengths, and frozen sweetened slices. Each row uses USDA’s own one-cup portion; canned rows include the packing liquid, as USDA lists them (solids and liquids). The percent Daily Value (%DV) compares each amount with the FDA Daily Values for adults and children 4 and older: 28 grams of fiber, 90 milligrams of vitamin C, 4,700 milligrams of potassium and 900 micrograms RAE of vitamin A. Total sugars have no FDA Daily Value. Rows are ranked by calories.
| Peach (USDA FDC ID) | Serving | Calories | Sugars | Fiber | Vitamin C | Potassium | Vitamin A |
|---|---|---|---|---|---|---|---|
| Peaches, frozen, sliced, sweetened (169116) | 1 cup thawed, 250 g | 235 | 55.5 g | 4.5 g (16%) | 235.5 mg (262%) | 325 mg (7%) | 35 mcg (4%) |
| Peaches, canned, heavy syrup pack, solids and liquids (169112) | 1 cup, 262 g | 194 | 48.8 g | 3.4 g (12%) | 7.3 mg (8%) | 241 mg (5%) | 45 mcg (5%) |
| Peaches, canned, light syrup pack, solids and liquids (169111) | 1 cup, 251 g | 136 | 33.3 g | 3.3 g (12%) | 6.0 mg (7%) | 243 mg (5%) | 45 mcg (5%) |
| Peaches, canned, juice pack, solids and liquids (169930) | 1 cup, 248 g | 109 | 25.5 g | 3.2 g (12%) | 8.9 mg (10%) | 317 mg (7%) | 47 mcg (5%) |
| Nectarines, raw (169914) | 1 cup slices, 143 g | 63 | 11.3 g | 2.4 g (9%) | 7.7 mg (9%) | 287 mg (6%) | 24 mcg (3%) |
| Peaches, yellow, raw (169928) | 1 cup slices, 154 g | 60 | 12.9 g | 2.3 g (8%) | 10.2 mg (11%) | 293 mg (6%) | 25 mcg (3%) |
| Peaches, canned, water pack, solids and liquids (169929) | 1 cup, 244 g | 59 | 11.7 g | 3.2 g (11%) | 7.1 mg (8%) | 242 mg (5%) | 66 mcg (7%) |
Packing liquid drives the spread in USDA data: a cup of peaches canned in water lists about 59 calories and 11.7 grams of sugars, close to raw yellow peaches at 60 calories and 12.9 grams, while the heavy syrup entry lists about 194 calories and 48.8 grams of sugars. The frozen sweetened entry lists the most per cup, about 235 calories and 55.5 grams of sugars, and also about 235.5 milligrams of vitamin C, 262% of the FDA Daily Value, far above the 10.2 milligrams USDA lists for raw yellow peaches; the package label shows what a given frozen product contains. Raw nectarines and raw yellow peaches are close in USDA data, at 63 and 60 calories per cup.
Peaches gram for gram, including dried
Per 100 grams in USDA SR Legacy, the same entries line up as follows, with dried sulfured peaches added:
| Peach (USDA FDC ID) | Calories | Water | Sugars | Fiber | Vitamin C | Potassium |
|---|---|---|---|---|---|---|
| Peaches, dried, sulfured, uncooked (169934) | 239 | 31.8 g | 41.7 g | 8.2 g | 4.8 mg | 996 mg |
| Peaches, frozen, sliced, sweetened (169116) | 94 | 74.7 g | 22.2 g | 1.8 g | 94.2 mg | 130 mg |
| Peaches, canned, heavy syrup pack, solids and liquids (169112) | 74 | 79.3 g | 18.6 g | 1.3 g | 2.8 mg | 92 mg |
| Peaches, canned, light syrup pack, solids and liquids (169111) | 54 | 84.7 g | 13.2 g | 1.3 g | 2.4 mg | 97 mg |
| Nectarines, raw (169914) | 44 | 87.6 g | 7.9 g | 1.7 g | 5.4 mg | 201 mg |
| Peaches, canned, juice pack, solids and liquids (169930) | 44 | 87.5 g | 10.3 g | 1.3 g | 3.6 mg | 128 mg |
| Peaches, yellow, raw (169928) | 39 | 88.9 g | 8.4 g | 1.5 g | 6.6 mg | 190 mg |
| Peaches, canned, water pack, solids and liquids (169929) | 24 | 93.1 g | 4.8 g | 1.3 g | 2.9 mg | 99 mg |
Drying removes most of the water: USDA SR Legacy lists 31.8 grams of water per 100 grams of dried sulfured peaches against 88.9 grams for raw yellow peaches, so the dried entry lists about 239 calories, 8.2 grams of fiber and 996 milligrams of potassium per 100 grams, against 39 calories, 1.5 grams and 190 milligrams for raw. The water-packed canned entry lists the fewest calories gram for gram in USDA data, 24 per 100 grams. Our lists of high fiber fruits and low sugar fruits rank more fruit by those measures.
Peaches among the drupes
University of Maryland Extension explains that peaches, nectarines, plums, apricots and cherries are closely related members of the Prunus genus and produce a type of fruit called a drupe, with a hard pit around a single seed. Our stone fruits guide compares that group, and the apricots, plums and cherries guides cover each fruit. For a different summer fruit family, the sibling page on types of melons covers muskmelons and watermelon.
Labels, packing liquid and other notes
- Daily Values: the FDA Daily Values in the tables (21 CFR 101.9) are label reference values, not personal targets.
- Canned and frozen peaches: the packing liquid and any added sugar differ by product, so the Nutrition Facts label on the can or bag is the figure for that product.
- Varieties missing from USDA: SR Legacy has no entry for white-fleshed peaches or for cultivars named in the Extension tables, such as Redhaven or Belle of Georgia, so their values are not shown.
- Values vary: USDA SR Legacy figures are averages; variety, ripeness and fruit size change the numbers for any single peach.
Frequently Asked Questions
What are the main types of peaches?
Ohio State University Extension names two basic types, freestones and clingstones, with yellow or white flesh; University of Maryland Extension also lists semi-freestone cultivars.
What is the difference between freestone and clingstone peaches?
In the Ohio State Extension fact sheet, freestone flesh separates readily from the pit and clingstone flesh clings tightly to it; freestones are usually preferred fresh or frozen, clingstones for canning.
Are white peaches a different type?
Flesh color is a separate trait in the Ohio State Extension fact sheet; its table lists Belle of Georgia and White Hale as white-fleshed freestones.
Are fuzzless peaches a separate type?
Ohio State University Extension says the only genetic difference is the lack of fuzz on nectarine skin, and University of Maryland Extension lists nectarines as Prunus persica nucipersica.
How do canned and raw peaches compare in USDA data?
Per cup, USDA lists about 59 calories for peaches canned in water, 60 for raw yellow peaches and 194 for peaches canned in heavy syrup, liquid included.
Which peach entry lists the most potassium gram for gram?
Dried sulfured peaches: USDA SR Legacy lists about 996 milligrams per 100 grams, against 190 milligrams for raw yellow peaches.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a health condition. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Types of Melons: Muskmelon Groups, Casaba, Canary and USDA Values, Peaches: Nutrition Facts, Canned vs Fresh and Are Peaches Healthy?, Stone Fruits: What Counts as a Drupe, With USDA Nutrients, Types of Plums: European, Japanese and Prune Plums.