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Peaches are juicy stone fruits that are mostly water, low in calories and a modest source of fiber, vitamin C, potassium and carotenoid pigments. So, are peaches healthy? By the numbers in USDA data, a medium fresh peach has about 59 calories and 2.3 grams of fiber, which makes it an easy fruit to fit into most eating patterns. The bigger differences show up between forms: peaches canned in heavy syrup or frozen with sugar carry several times the sugar of fresh fruit. This guide covers peach nutrition from the USDA database, how canned, dried and frozen peaches compare, who may want to be careful, and the one safety point about peach pits.
Peptide Labs does not sell peaches or peach products. This article is general nutrition information, not medical advice.
Key Takeaways
- A medium raw peach (150 g) has about 59 calories, 2.3 g fiber (8% DV), 12.6 g natural sugars and 11% DV vitamin C in USDA data.
- Peaches canned in juice or water stay close to fresh fruit; heavy syrup adds a lot of sugar.
- Dried peaches concentrate everything, including calories and sugar, into a small handful.
- Peaches are rich in sorbitol, so they are high FODMAP and can cause gas in sensitive people.
- Peach allergy is real, sometimes severe, and often linked to the peach lipid transfer protein Pru p 3.
- Never crush or chew peach pits; swallowing one intact pit by accident is usually harmless.
Peach nutrition per fruit and per cup
The table uses the USDA FoodData Central SR Legacy entry for raw yellow peaches (FDC ID 169928). A medium peach in USDA portion data weighs 150 grams without the pit, and a cup of slices weighs 154 grams. Percent Daily Values use the FDA Daily Values found on Nutrition Facts labels.
| Nutrient (raw yellow peach) | 1 medium (150 g) | % DV | 1 cup slices (154 g) | % DV |
|---|---|---|---|---|
| Calories | 59 | Not applicable | 60 | Not applicable |
| Carbohydrate | 14.3 g | 5% | 14.7 g | 5% |
| Fiber | 2.3 g | 8% | 2.3 g | 8% |
| Total sugars | 12.6 g | No DV | 12.9 g | No DV |
| Protein | 1.4 g | 3% | 1.4 g | 3% |
| Vitamin C | 9.9 mg | 11% | 10.2 mg | 11% |
| Vitamin A | 24 mcg RAE | 3% | 25 mcg RAE | 3% |
| Potassium | 285 mg | 6% | 293 mg | 6% |
| Copper | 0.10 mg | 11% | 0.11 mg | 12% |
| Vitamin E | 1.1 mg | 7% | 1.1 mg | 7% |
| Vitamin K | 3.9 mcg | 3% | 4.0 mcg | 3% |
Three things stand out. Peaches are about 89 percent water by weight in USDA data, which is why they feel filling for so few calories. Their fiber is moderate, about 8% DV per medium fruit; our high fiber foods guide puts that in context. And the vitamin C in a peach is real but small next to strawberries or kiwi, which our foods high in vitamin C list covers.
Yellow peaches also carry carotenoids. USDA lists lutein plus zeaxanthin at roughly 137 micrograms in a medium peach, along with a little provitamin A. These pigments have no Daily Value, but if you are curious about them, see our lutein and beta-carotene guides. White-fleshed peaches have less of the yellow-orange pigments, though the SR Legacy database only has an entry for yellow peaches.
Peach calories and sugar: fresh, canned, dried and frozen
Most of the difference between peach products comes from what is added. The comparison below uses USDA SR Legacy entries for canned peaches with their liquid, dried peaches and frozen sweetened slices.
| Peach form (USDA FDC ID) | Serving | Calories | Total sugars | Fiber (% DV) |
|---|---|---|---|---|
| Raw yellow peach (169928) | 1 cup slices, 154 g | 60 | 12.9 g | 2.3 g (8%) |
| Canned, water pack (169929) | 1 cup, 244 g | 59 | 11.7 g | 3.2 g (11%) |
| Canned, juice pack (169930) | 1 cup, 248 g | 109 | 25.5 g | 3.2 g (12%) |
| Canned, heavy syrup pack (169112) | 1 cup, 262 g | 194 | 48.8 g | 3.4 g (12%) |
| Frozen, sliced, sweetened (169116) | 1 cup thawed, 250 g | 235 | 55.5 g | 4.5 g (16%) |
| Dried, sulfured, uncooked (169934) | 1 half, 13 g | 31 | 5.4 g | 1.1 g (4%) |
Canned peaches in water are nearly identical to fresh fruit for calories and sugar. Juice-packed canned peaches roughly double the sugar per cup, all of it from fruit, and the 2020-2025 Dietary Guidelines used canned peaches packed in 100% juice in a sample menu. Heavy syrup adds about four times the sugar of water-packed peaches per cup. The current 2025-2030 Dietary Guidelines say frozen, dried or canned fruits with no or very limited added sugars can also be good options, so the words on the can, such as water, juice, light syrup or heavy syrup, are the detail worth reading.
Dried peaches are a different food in practice. Per 100 grams, USDA lists 239 calories and 41.7 grams of sugar, because the water is gone. They are also sulfured in this entry, which keeps the color; people sensitive to sulfites should check the ingredient list. For more on dried fruit, see our prunes guide. The frozen sweetened entry also lists far more vitamin C than raw peaches, so check the ingredient list of any frozen pack for added sugar and added vitamin C (ascorbic acid).
Are peaches healthy? What the evidence supports
There is little research on peaches as a single food in humans, and we did not find trials worth summarizing as proof of specific peach benefits. What can be said with confidence comes from the nutrient data and from general dietary advice:
- Low energy density: 39 calories per 100 grams, lower than mango at 60 and close to nectarines at 44 in USDA data.
- Moderate natural sugar: about 8.4 grams of sugar per 100 grams of raw peach. Our low sugar fruits guide compares more options.
- Potassium with almost no sodium: a medium peach supplies 6% DV potassium and USDA lists zero sodium. Our foods high in potassium list shows where peaches rank.
- Counts toward fruit: the Dietary Guidelines list peaches in the fruit group and advise eating whole fruits in their original form and washing produce before eating it raw.
In short, fresh peaches are a nutritious, low-calorie fruit, and canned peaches in water or juice come close. They are not a superfood, and no single fruit makes a diet healthy on its own; variety matters more. If you are thinking about fiber across the day, see our how much fiber per day explainer.
Peaches and nectarines: the same species
Nectarines are a smooth-skinned form of the peach, Prunus persica. A 2014 genetics study traced the fuzzless skin to a single recessive gene change, an insertion in a gene called PpeMYB25 that controls the fine hairs on the fruit skin, and concluded one mutation gave rise to the nectarine trait. In USDA data the two fruits are close: nectarines list 44 calories, 1.7 grams of fiber and 7.9 grams of sugar per 100 grams. Our separate nectarine guide goes deeper into how the two compare.
Peach allergy, FODMAPs and other cautions
- Peach allergy: peach is not one of the nine major food allergens under US law, but it is a well-documented allergen. A 1994 study of 23 people with oral allergy syndrome to peach found wide cross-reactivity with cherry, apricot and plum. A 2023 systematic review describes Pru p 3, the peach lipid transfer protein, as the primary sensitizer in a group of plant allergens that resist heat and acid and can cause severe reactions, mostly reported in the Mediterranean area. In a 2024 study of 32 peach-allergic patients, Pru p 3 was the predominant allergen. Cooking or canning does not reliably remove this allergen, so anyone with a suspected peach allergy should see an allergist.
- FODMAPs: Monash University, which developed the low FODMAP diet, names peaches among fruits rich in sorbitol and lists them as high FODMAP. That can mean gas or bloating for people with irritable bowel symptoms; see our low FODMAP diet and sugar alcohols guides.
- Peach pits: peaches are stone fruits. Poison Control says small, unintentional swallowing of intact stone fruit pits generally does not cause harm, but crushing or chewing pits can release cyanide from amygdalin. The National Cancer Institute describes amygdalin as a bitter substance found in fruit pits such as apricots and notes that laetrile, a related product, is not approved in the United States. Do not crack peach pits for the kernels or grind them into food or smoothies. If someone chews or crushes pits, or has symptoms, call Poison Control at 1-800-222-1222.
- Kidney disease and potassium: if a clinician has told you to limit potassium, ask how fruits like dried peaches fit, since drying concentrates potassium.
Peaches pair well with tart, high-fiber berries such as gooseberries, covered in our companion guide.
Frequently Asked Questions
Are peaches healthy?
Yes, as part of a varied diet. A medium raw peach has about 59 calories, 2.3 grams of fiber and some vitamin C and potassium in USDA data, with no fat or sodium to speak of.
How many calories are in a peach?
USDA lists about 59 calories for a medium raw yellow peach weighing 150 grams without the pit, and 39 calories per 100 grams.
Are canned peaches as good as fresh?
Peaches canned in water are very close to fresh for calories and sugar. Juice-packed versions have more fruit sugar, and heavy syrup adds much more. Check the packing liquid on the label.
Do peaches have a lot of sugar?
Moderate. Raw peaches list about 8.4 grams of natural sugar per 100 grams. Dried and sweetened frozen peaches have far more per serving.
Can peaches upset your stomach?
They can for some people. Peaches are rich in sorbitol and are listed as high FODMAP by Monash University, which may cause gas or bloating in sensitive people.
Are peach pits poisonous?
Peach pits contain amygdalin, which can release cyanide if the pit is crushed or chewed. Swallowing one intact pit by accident usually passes without harm, but 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 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: Gooseberries: Gooseberry Nutrition, Benefits and Look-Alike Fruits, Nectarine: Nutrition, Nectarine vs Peach and How to Enjoy It, Apricots: Nutrition, Benefits, Dried Apricots and Kernel Safety, Stone Fruits: What Counts as a Drupe, With USDA Nutrients, Types of Peaches: Freestone, Clingstone, Yellow and White.