How Many Calories in a Nectarine? Nutrition Facts & Macros
One nectarine (142g) has 62 calories
Protein 1.5g · Carbs 15g · Fat 0.5g
Nectarines are a smooth-skinned variety of peach — sweet, juicy, and a perfect summer treat. Whether you eat them fresh, add them to salads, or track your macros, knowing the exact nutrition facts helps. Here's everything you need to know about nectarine calories and macros, based on USDA data. Nectarines are about 88% water.
184 kJ · per 100g · Water: 87.59 g
Calorie Calculator: Nectarine
142 g Nectarine contains 62 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 nectarine (142g) | 62 kcal | 1.5g | 15g | 0.5g |
| 2 nectarines (284g) | 125 kcal | 3g | 30g | 0.9g |
| 100 grams | 44 kcal | 1.1g | 10.6g | 0.3g |
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Nectarine — Nutrition Facts
| Nectarine | per 100g |
|---|---|
| Calories | 44 kcal |
| Protein | 1.06 g |
| Fat | 0.32 g |
| Carbs | 10.55 g |
| Fiber | 1.7 g |
| Sugar | 7.89 g |
| Sodium | 0 mg |
| Potassium | 201 mg |
| Phosphorus | 26 mg |
| Vitamin C | 5.4 mg |
| Water | 87.59 g |
Source: USDA FoodData Central (FDC ID: 169914) · Data verified April 2026
Variations
White nectarine
About 44 kcal per 100g — very similar to yellow nectarine. Sweeter and less acidic in flavor. Slightly lower vitamin A content. The white flesh is more delicate and bruises more easily.
Peach (fuzzy skin)
About 39 kcal per 100g — slightly fewer calories than nectarine. Protein 0.91g, carbs 9.54g, fat 0.25g per 100g. Same species, just with fuzzy skin. Peaches tend to be slightly larger (150g average vs 142g for nectarine).
Dietary Perspectives
For Weight Loss
At 44 kcal per 100 g, nectarine is a low-calorie stone fruit. It contains 1.7 g of fiber and 87.6% water. Sugar is 7.9 g per 100 g. A medium nectarine (~142 g, ~63 kcal) is a juicy, filling snack. Lower in calories than banana (89 kcal) and comparable to peach (39 kcal per 100 g).
For Athletic Performance
Nectarine provides 10.6 g of carbohydrates per 100 g — a light natural carb source. Contains 201 mg of potassium and 5.4 mg of vitamin C per 100 g. A medium nectarine before training gives ~15 g of carbs with good hydration (87.6% water). Better as a light snack than primary pre-workout fuel.
For Keto
Not ideal for strict keto with 8.9 g of net carbs per 100 g (10.6 g total carbohydrates minus 1.7 g fiber). A medium nectarine (~142 g) has approximately 12.6 g of net carbs — over half a strict daily keto limit. Berries are better keto fruit choices: strawberries 5.7 g, raspberries 5.4 g net carbs per 100 g.
Frequently Asked Questions
How many calories are in a nectarine?
One medium nectarine (142g) contains approximately 62 calories. Per 100g, raw nectarines have 44 calories. Two nectarines (284g) have about 125 calories. Nectarines are a low-calorie fruit, similar to peaches (39 kcal per 100g) and perfect for snacking.
How much sugar is in a nectarine?
Nectarines contain 7.89g of sugar per 100g — less than grapes (16.3g) and bananas (12.2g), but slightly more than peaches (8.39g when comparing yellow peach variety). One nectarine (142g) has about 11.2g of sugar. The sugar is natural fructose paired with fiber and water, so it's absorbed more slowly than added sugars.
Nectarine vs peach — what's the difference?
Nectarines and peaches are essentially the same species — the main difference is the skin. Nectarine: 44 kcal, 1.06g protein, 10.55g carbs, 0.32g fat per 100g. Peach: 39 kcal, 0.91g protein, 9.54g carbs, 0.25g fat per 100g. Nectarines are slightly higher in calories and carbs but very close nutritionally. Nectarines have smooth skin while peaches have fuzzy skin.
How much fiber is in a nectarine?
Nectarines contain 1.7g of fiber per 100g. One nectarine (142g) provides about 2.4g of fiber. That's similar to peaches (1.5g per 100g) and pears have more (3.1g per 100g). Eating the skin provides more fiber than peeling.
How much vitamin C is in a nectarine?
Nectarines contain 5.4mg of vitamin C per 100g — about 6% of the daily recommended intake. One nectarine (142g) provides about 7.7mg. While not as high as oranges (53.2mg) or strawberries (58.8mg), nectarines contribute to your vitamin C intake as part of a varied diet.
Are nectarines good for weight loss?
Nectarines are a solid choice for weight loss. At 44 calories per 100g, one whole nectarine has only 62 calories while providing 2.4g of fiber and 88% water content for satiety. They satisfy your sweet tooth naturally without many calories. A nectarine is a much better snack than processed sweets or cookies.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Nectarine | 44 | 1.06g | 10.55g | 0.32g |
| Peach | 39 | 0.91g | 9.54g | 0.25g |
| Cherry | 63 | 1.06g | 16.01g | 0.2g |
| Pear | 57 | 0.36g | 15.23g | 0.14g |
| Mango | 60 | 0.82g | 14.98g | 0.38g |
per 100g
One nectarine has 62 kcal (142g) with 1.5g protein and 15g carbs. At 44 kcal per 100g, nectarines are close to peaches (39 kcal) and cherries (63 kcal) — a sweet, low-calorie summer fruit.
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