Peach
A juicy stone fruit with vitamin C, carotenoids and modest fibre for its size.
Nutrition per 100 g
Standardised to 100 g of peach for fair comparison. Typical serving: 1 medium peach (150 g) — 59 kcal per 150 g serving.
| Nutrient | Per 100 g | Per serving (150 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 39 kcal | 59 kcal | 100 kcal |
| Protein | 0.9 g | 1.4 g | 2.4 g |
| Carbohydrate | 9.5 g | 14.3 g | 24.2 g |
| Fat | 0.3 g | 0.4 g | 0.7 g |
| Fibre | 1.5 g | 2.3 g | 3.9 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of peach, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (150 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 16 µg | 24 µg | 2% |
| Vitamin C | 6.6 mg | 9.9 mg | 7% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0.73 mg | 1.1 mg | 5% |
| Vitamin K | 2.6 µg | 3.9 µg | 2% |
| Thiamin | 0.024 mg | 0.036 mg | 2% |
| Riboflavin | 0.031 mg | 0.047 mg | 2% |
| Niacin | 0.81 mg | 1.2 mg | 5% |
| Vitamin B6 | 0.025 mg | 0.038 mg | 1% |
| Folate | 4 µg | 6 µg | 1% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Pantothenic acid | 0.15 mg | 0.23 mg | 3% |
| Choline | 6.1 mg | 9.2 mg | 1% |
| Minerals | |||
| Calcium | 6 mg | 9 mg | <1% |
| Iron | 0.25 mg | 0.38 mg | 1% |
| Magnesium | 9 mg | 13.5 mg | 2% |
| Phosphorus | 20 mg | 30 mg | 2% |
| Potassium | 190 mg | 285 mg | 4% |
| Sodium | 0 mg | 0 mg | 0% |
| Zinc | 0.17 mg | 0.26 mg | 2% |
| Selenium | 0.1 µg | 0.15 µg | <1% |
| Copper | 0.068 mg | 0.1 mg | 8% |
| Manganese | 0.061 mg | 0.092 mg | 3% |
Source: USDA FoodData Central — Peaches, yellow, raw
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat peach?
- Sweet and filling for under 60 kcal.
- Carotenoids concentrate in the skin and the flesh nearest it.
- Tinned in juice is a cheap, year-round option.
How to include it
- Grill halves and top with Greek yogurt.
- Slice into a tomato and basil salad — the combination works.
- Chop into overnight oats before chilling.
Things to consider
- Stone fruit is high in polyols and can trigger IBS symptoms.
- Tinned in syrup adds unnecessary sugar.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
Related foods
Cherries, raw
Anthocyanin-rich fruit; tart varieties are the ones studied for sleep and muscle recovery.
- kcal
- 63
- protein
- 1 g
- fibre
- 2.1 g
per 100 g · Typical serving: 1 cup sweet cherries, raw (154 g)
Greek Yogurt
Strained yogurt with roughly double the protein of standard varieties, plus calcium and iodine.
- kcal
- 59
- protein
- 10 g
- fibre
- 0 g
per 100 g · Typical serving: 170 g pot (plain, low fat)
Oats, dry
A whole grain with beta-glucan soluble fibre and a low cost per serving.
- kcal
- 380
- protein
- 13.4 g
- fibre
- 10 g
per 100 g · Typical serving: 50 g dry
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