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A nectarine is a smooth-skinned peach. Botanically it belongs to the same species as the peach, Prunus persica, and a 2025 genetics study explains that the fuzz on a peach is controlled by a single gene; fruits without the fuzz are called nectarines. In USDA data, one medium nectarine has about 62 calories, 2.4 grams of fiber and small amounts of vitamin C, potassium and niacin. Below are the USDA nectarine nutrition facts, a side-by-side nectarine vs peach comparison, what the research does and does not show, and the safety notes on pits and stone fruit allergy.
Peptide Labs does not sell nectarines or nectarine products. This article is general nutrition information, not medical advice.
Key Takeaways
- Nectarines and peaches are the same species; a single gene decides whether the skin is fuzzy (peach) or smooth (nectarine).
- One medium nectarine (142 g) has about 62 calories, 11.2 grams of sugar and 2.4 grams of fiber in USDA data.
- Per 100 grams, nectarines and yellow peaches are nearly identical in calories, fiber, sugar and vitamins.
- Apricots carry far more vitamin A than either fruit.
- Swallowing an intact pit by accident is generally harmless, but crushed or chewed pits can release cyanide.
Nectarine nutrition per fruit
The table uses the USDA FoodData Central SR Legacy entry for raw nectarines (FDC 169914), converted to USDA’s weight for one medium nectarine (142 grams). The percent Daily Value (%DV) uses the FDA Daily Values printed on Nutrition Facts labels. A cup of slices weighs almost the same, 143 grams, so its values match within rounding.
| Nutrient (raw nectarine) | 1 medium (142 g) | % DV |
|---|---|---|
| Calories | 62 | Not applicable |
| Carbohydrate | 15.0 g | 5% |
| Fiber | 2.4 g | 9% |
| Total sugars | 11.2 g | No DV |
| Protein | 1.5 g | 3% |
| Vitamin C | 7.7 mg | 9% |
| Vitamin A | 24 mcg RAE | 3% |
| Potassium | 285 mg | 6% |
| Niacin (vitamin B3) | 1.6 mg | 10% |
| Copper | 0.12 mg | 14% |
| Vitamin E | 1.1 mg | 7% |
| Iron | 0.4 mg | 2% |
Nectarines are mostly water, about 88% by weight in USDA data, which keeps calories low for a fruit you can hold in one hand. The fiber sits partly in the skin, so eating the skin keeps it. None of the vitamins reach high percentages in a single fruit; nectarines are a pleasant, moderate source of several nutrients rather than a standout for any one. For context on fiber across foods, see our guides to fiber-rich foods and daily fiber intake.
Nectarine vs peach: what is actually different
The nectarine vs peach question has a short genetic answer. A 2025 study in BMC Plant Biology that screened 295 peach and nectarine varieties confirmed that fuzz formation is controlled by one gene, called PpMYB25, at a spot in the genome known as the G locus. The fuzzy peach version is dominant, so a tree needs two copies of the smooth version to bear nectarines. The researchers also found one nectarine mutant that carried a working gene but did not switch it on, a reminder that genetics has exceptions. Beyond the skin, growers breed both fruits for many traits, so flavor, firmness and flesh color vary by variety more than by fuzz.
Nutritionally, the two are close. The table compares 100 grams of raw nectarine, yellow peach and apricot in USDA data.
| Per 100 g, raw (USDA FDC ID) | Calories | Total sugars | Fiber (% DV) | Vitamin C (% DV) | Vitamin A (% DV) | Potassium (% DV) |
|---|---|---|---|---|---|---|
| Nectarine (169914) | 44 | 7.9 g | 1.7 g (6%) | 5.4 mg (6%) | 17 mcg RAE (2%) | 201 mg (4%) |
| Yellow peach (169928) | 39 | 8.4 g | 1.5 g (5%) | 6.6 mg (7%) | 16 mcg RAE (2%) | 190 mg (4%) |
| Apricot (171697) | 48 | 9.2 g | 2.0 g (7%) | 10 mg (11%) | 96 mcg RAE (11%) | 259 mg (6%) |
Per fruit, USDA puts a medium yellow peach (150 grams) at about 59 calories, 12.6 grams of sugar and 2.3 grams of fiber, against 62 calories, 11.2 grams of sugar and 2.4 grams of fiber for a medium nectarine. The differences are small enough that taste and texture can decide. Apricots stand apart on vitamin A, about six times more per 100 grams, as our sibling apricots guide explains along with the carotenoid story in our beta-carotene guide. Sugar levels across many fruits appear in our guide to fruit sugar levels.
Nectarine benefits: what the research shows
Research on peaches and nectarines is mostly about breeding, ripening, fruit chemistry and allergy. We did not find human trials of whole nectarines strong enough to support specific health claims. What can be said comes from the nutrient data:
- Hydrating and moderate in calories: high water content and about 44 calories per 100 grams make nectarines an easy fruit for snacks and desserts.
- Fiber and potassium: a medium nectarine adds 9% of the Daily Value for fiber and 6% for potassium, a mineral covered in our guide to potassium in foods.
- Vitamin C and carotenoids: nectarines supply some vitamin C and small amounts of carotenoids such as beta-carotene; for richer vitamin C sources, see our guide to vitamin C sources.
Claims that nectarines boost metabolism, clear skin or melt fat go beyond the evidence. People managing diabetes can include fruit, but should ask their clinician or dietitian how it fits their plan; our low glycemic foods guide explains why whole fruit behaves differently from juice and canned fruit in syrup.
Choosing and storing nectarines
- Ripeness: a ripe nectarine smells fragrant and gives slightly near the stem when pressed gently.
- Ripening: firm fruit can sit at room temperature for a day or two; once ripe, the refrigerator slows further softening.
- Clingstone and freestone: like peaches, some nectarine varieties have flesh that clings to the pit and others release it easily, which matters for slicing.
- Rinse first: rinse the smooth skin under running water before eating, since the skin is eaten.
Pits, allergy and cautions
- Pits: the seed inside a nectarine pit contains amygdalin, which the body converts to cyanide. Poison Control says small, unintentional swallowing of intact stone fruit pits generally does not cause harm, but crushing or chewing pits can release cyanide. Do not crack pits to eat the seed; call Poison Control at 1-800-222-1222 with any concern.
- Stone fruit allergy: a 1994 study of 23 people with oral allergy syndrome to peach found wide cross-reactivity with other stone fruits such as apricot, cherry and plum. Because a nectarine is a peach, people allergic to peach should assume nectarine is a problem too until an allergist says otherwise.
- Labels: nectarine is not one of the nine major food allergens that US labels must declare, so read ingredient lists on fruit cups, yogurts and jams. Hives, swelling or breathing trouble needs urgent care; our elimination diet guide explains why food testing should be supervised.
For another popular summer fruit with full USDA coverage, see our mango guide, and if you eat smaller portions on a GLP-1 medicine, our GLP-1 diet guide covers how watery fruits fit in.
Frequently Asked Questions
Is a nectarine a peach?
Yes. Nectarines and peaches are the same species, Prunus persica. A single gene decides whether the skin has fuzz (peach) or is smooth (nectarine).
Nectarine vs peach: which is healthier?
Neither in any meaningful way. Per 100 grams in USDA data, they are nearly identical in calories, sugar, fiber and vitamins.
How many calories are in a nectarine?
About 62 calories in one medium nectarine (142 grams), in USDA data.
What is nectarine nutrition known for?
A medium nectarine is mostly water and supplies modest fiber, vitamin C, potassium, niacin and copper. No single nutrient reaches a high percentage of the Daily Value.
Can you eat nectarine skin?
Yes. The smooth skin is edible and holds part of the fiber. Rinse it under running water first.
Is it dangerous to swallow a nectarine pit?
Swallowing an intact pit by accident is generally harmless, per Poison Control. Crushed or chewed pits can release cyanide, so call Poison Control with any concern.
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, have kidney disease or have a food allergy. 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: Apricots: Nutrition, Benefits, Dried Apricots and Kernel Safety, Plums Benefits: USDA Plum Nutrition, Calories and Pit Safety, Low Sugar Fruits: USDA Sugar per Serving, From Lowest to Highest.