How Many Calories in One Peach Fruit

Have you ever wondered how many calories are in a fresh peach? This juicy, golden fruit is loved in the summer. But do you know the calories it has? Let's find out the truth about its calorie content.

Peach Nutrition Facts

Peaches are a beloved fruit in the summer. They don't just taste amazing. They are also full of good nutrition. You can eat peaches fresh, canned, or cooked in different dishes. They offer a mix of carbs, fiber, and natural sugars while being low in fat and protein.

A small peach weighs 130 grams. It has 12.4 grams of carbs, 1.9 grams of fiber, and 10.9 grams of sugar. This fruit is rich in vitamin C, vitamin A, vitamin K, and B vitamins. You'll also get potassium and antioxidants. One small peach gives you 9.5% of your daily vitamin C and 2.3% of your daily vitamin A.

A large peach (2-3/4" diameter) that weighs 175 grams has 68 calories. Most of those calories come from carbohydrates, not fat. This makes it a healthy snack. Below are the calorie counts for different sizes:

  • 1 small (2-1/2" dia):  51 calories
  • 1 medium (2-2/3" dia): 59 calories
  • 1 large (2-3/4" dia): 68 calories
  • 100 g: 39 calories
  • 1 cup sliced: 60 calories

Peaches also boast a variety of nutrients. For example, a medium peach (150 g) has 0.4 g of fat, 1.4 g of protein, and 16 g of carbs. It contains 13 g of sugar and 2.3 g of fiber. In addition, it's a good source of vitamin A, vitamin C, iron, and potassium.

Nutrient
Amount per Medium Peach (150g)
% Daily Value
Calories
59 kcal
-
Total Fat
0.4 g
1%
Saturated Fat
0 g
0%
Cholesterol
0 mg
0%
Total Carbohydrates
16 g
5%
Dietary Fiber
2.3 g
8%
Sugars
13 g
-
Protein
1.4 g
3%
Vitamin A
37.2 mcg
4%
Vitamin C
9.9 mg
13%
Iron
0.375 mg
2%
Calcium
9 mg
0.7%
Potassium
285 mg
6%
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Health Benefits of Peaches

Peaches are not just a tasty treat in the summer. They are packed with health benefits. Their nutrients, like antioxidants, help our bodies in many ways.

Peaches' antioxidant power is a standout feature. They contain lots of vitamin C and beta-carotene. These can shield our cells from harm. Plus, they lower the risk of sickness. A medium peach fills about 8% of your daily vitamin C need.

These fruits also have plenty of fiber. In one medium peach, you get 6-9% of the fiber you need daily. Fiber is good for your gut, your heart, and can help manage weight.

There's more to peaches than their antioxidants and fiber. Their vitamin C helps your immune system and makes collagen for your skin. Carotenoids in peaches protect your eyes from damage as you age.

Peaches don't load you up with calories. They have less than 60 per fruit. They're also without saturated fats, cholesterol, and salt. Plus, they're mostly water. This makes them very quenching.

Eating peaches is a fun way to be healthier. You can have them fresh, in drinks, or even in meals. Peaches are great for adding nutrition to what you eat.

How Many Calories in One Peach Fruit

Peaches are famous summer fruits loved for their juicy taste. Wondering how many calories a peach has? On average, a medium peach (150 grams) has about 59 calories.

Most of these calories in a peach (86%) come from carbs. Proteins make up 9%, and fats only 5%. This means peaches are a low-calorie, carb-heavy snack.

Comparing peaches to similar fruits, they have fewer calories. For example, a small peach (130 grams) is just 51 calories. Yet, the calorie count can change a bit with different peach types.

Now, let's look at peaches' nutritional value in more detail.

  • One cup of diced peaches gives you about 11 mg of vitamin C. This is 14.6% of a woman's RDA.
  • Diced peaches also have 2.52 g of fiber. This offers at least 7.5% of your daily fiber needs.
  • And they contain 319 mg of potassium, which is 6.8% of the recommended daily intake for adults.
  • For iron, you'd get about 0.4 mg from a cup of diced peach. This is 2% of an adult's daily needs.
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Though low in calories, peaches are full of vitamins, minerals, and fiber. They make a great addition to a healthy diet.

Peach Varieties and Preparation

Peaches are a popular summer fruit, with over 100 types found in the U.S. Yellow-fleshed peaches are common, but there are also white, donut, and nectarine kinds. Peaches can be freestone or clingstone, meaning either the flesh comes off easily from the pit or it sticks to it.

Freestone peaches are great for eating fresh. Varieties like Red Haven and Florida Dawn are top picks for snacks and desserts. Clingstone peaches, on the other hand, are best for canning because their flesh sticks to the pit.

You can get peaches in different forms like canned, frozen, and dried. Each type has its own nutritional profile and benefits. For example, canned peaches are a convenient choice while frozen ones are ideal for smoothies.

When it comes to peaches, fresh and in-season options provide the best taste and nutrients. Choose peaches that are plump, smell good, and gently give when squeezed. Storing them right can keep their flavor and nutrients longer.

Peach Variety
Characteristics
Best Uses
Freestone Peaches
Flesh separates easily from the pit
Fresh eating, salads, desserts
Clingstone Peaches
Flesh clings tightly to the pit
Canning, preserves
Canned Peaches
Peeled, sliced, and preserved in syrup or juice
Year-round use, baking
Frozen Peaches
Peeled, sliced, and frozen for long-term storage
Smoothies, baking
Dried Peaches
Dehydrated for a chewy, shelf-stable snack
Snacks, trail mixes

Peach Allergy and Digestive Concerns

Some people love eating peaches because they're yummy and good for you. But, for a few, eating them can bring up allergy or tummy problems. Those who are allergic to birch pollen might find eating peaches tricky. They could have an itchy mouth, throat swelling, or other reactions.

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Being rich in fructose, peaches can be hard on the stomach for some. This is especially true for those on a low-FODMAP diet. People with IBS or Crohn's might notice bloating, gas, or diarrhea after eating peaches. It's smart for these folks to check with their doctor for advice.

Potential Peach-Related Concerns
Symptoms
Management
Peach Oral Allergy Syndrome
  • Itchy mouth
  • Throat swelling
  • Other allergic reactions
Speak to an allergist for diagnosis and treatment
Peach Digestive Issues (for those on a low-FODMAP diet)
  • Bloating
  • Gas
  • Diarrhea
Consult a dietitian to manage dietary intake of peaches and other high-FODMAP foods

If you think peaches might not agree with you, it's best to see a doctor. They can help you figure out what's going on. They might recommend tests or diet changes. This ensures you enjoy eating peaches without worries.

Conclusion

Peaches are not just tasty but also good for you. They have about 50 calories each and are full of nutrients. These include fiber, vitamins, and antioxidants. They can help your immune system, skin, eyes, and heart.

Most people can enjoy peaches with no problem. But, some might be allergic or have stomach trouble. Still, adding these fruits to your meals is a great idea. It helps you get more nutrients and be healthier. Plus, you can eat them as they are or put them in many recipes. This makes peaches perfect for a balanced diet.

So, peaches are an ideal choice in the summer. Knowing about their nutrients and health benefits is key. It lets you choose wisely and use peaches to make your meals more tasty and healthy.

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