scored 65/100
Also known as Fresh Nectarine
Nectarines are smooth-skinned stone fruits rich in vitamins C and A, dietary fiber, and polyphenol antioxidants that support cellular health and longevity.
12.4 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 65.
Nectarines are a genetic variant of peaches, distinguished by their smooth skin, and originated in China before spreading throughout the Mediterranean and now thriving globally. These stone fruits deliver substantial amounts of vitamin C (supporting immune function and collagen synthesis), dietary fiber (promoting gut health and metabolic stability), and polyphenolic compounds including catechins and chlorogenic acid that function as free-radical scavengers. The carotenoid content—particularly beta-carotene and lutein—contributes to eye health and antioxidant defense. Nectarines contain compounds studied for their potential to modulate glucose metabolism and reduce inflammation, relevant markers in longevity research. Their high water content and relatively low glycemic index (when consumed whole) make them compatible with metabolic health goals. The flesh also contains trace amounts of minerals like potassium and manganese, which support enzymatic function and bone metabolism. Research on stone fruits suggests their polyphenols may enhance cardiovascular function and support healthy aging pathways.
Polyphenols including catechins and chlorogenic acid neutralize free radicals, reducing cellular damage and supporting healthy aging pathways
Dietary fiber and sorbitol in nectarines promote beneficial gut microbiota growth and enhance bowel regularity
Vitamin C acts as a cofactor for collagen synthesis and immune cell function, supporting barrier integrity and immune response
Carotenoids (lutein, zeaxanthin) and potassium reduce oxidative stress in ocular tissues and support vascular function
Polyphenols enhance insulin sensitivity and suppress pro-inflammatory cytokine production
Consuming nectarines with lunch provides sustained energy, natural carbohydrates for afternoon physical activity, and polyphenols for midday antioxidant support without interfering with sleep
Breaks a fast
Nectarines break a fast effectively due to their simple sugars, fiber, and micronutrient density, but pair with protein for metabolic stability
Per 100 g of the default form. Bars show how much higher or lower nectarine is than the average across 95 peer foods in this category. Green means a favorable direction; amber means the opposite.
Nectarine is classified as a fruit. Nectarines are smooth-skinned stone fruits rich in vitamins C and A, dietary fiber, and polyphenol antioxidants that support cellular health and longevity.
Nectarine scores 65/100 in Formulate, making it a moderate choice. Its strongest contributions come from Copper, Niacin, Vitamin C. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 140 g serving provides about 1.5 g of protein (~3% of the 50 g daily value).
Not really. A 140 g serving provides about 2.4 g of fiber (~9% of the 28 g daily value).
In a 140 g serving, nectarine is highest in Copper (~13% DV).
Not really. A 140 g serving has about 12.4 g of net carbs (14.8 g total minus 2.4 g fiber).
Best in the midday. Consuming nectarines with lunch provides sustained energy, natural carbohydrates for afternoon physical activity, and polyphenols for midday antioxidant support without interfering with sleep
A typical serving is around 140 g (~62 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating nectarine alongside several other fruit sources.
Nectarine pairs nicely with: Pair with almonds or walnuts because their vitamin E and polyphenols synergistically enhance antioxidant capacity and support lipid metabolism; Combine with Greek yogurt or cottage cheese because protein increases satiety and slows glucose absorption, stabilizing blood sugar response; Pair with leafy greens in smoothies because vitamin C from nectarines enhances non-heme iron absorption from spinach or kale; Combine with ginger or turmeric because these spices amplify anti-inflammatory polyphenol effects and enhance gut absorption.
Encyclopedia entries that supply the same signature nutrients nectarine contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients nectarinecontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.