Nectarine
Nectarines are smooth-skinned stone fruits rich in vitamins C and A, dietary fiber, and polyphenol antioxidants that support cellular health and longevity.
Variants (3)
Nutrition · per ~140 g serving · ≈ 1 nectarine
- Niacin1.6 mg10% DV
- Vitamin C7.6 mg8% DV
- Vitamin E1.1 mg7% DV
- Vitamin A23.8 mcg3% DV
- Vitamin K3.1 mcg3% DV
- Copper0.12 mg13% DV
- Potassium281.4 mg6% DV
- Sugars11.0 g
- Lutein & Zeaxanthin~8.4 mg
- Carotenoids~8.4 mg
- Catechins (EGCG)~70 mg
- Chlorogenic acid~56 mg
- Inulin / Prebiotic fibre~4.2 g
- Polyphenols~210 mg
Score · 59/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- Copper10% DV
- Niacin7% DV
- Vitamin C6% DV
- Vitamin E5% DV
- Potassium4% DV
Overview
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.
Health Benefits (5)
- Enhanced antioxidant defense and reduced oxidative stressmoderatePolyphenols including catechins and chlorogenic acid neutralize free radicals, reducing cellular damage and supporting healthy aging pathways
- Improved digestive health and prebiotic supportmoderateDietary fiber and sorbitol in nectarines promote beneficial gut microbiota growth and enhance bowel regularity
- Enhanced immune and skin health through vitamin CstrongVitamin C acts as a cofactor for collagen synthesis and immune cell function, supporting barrier integrity and immune response
- Support for eye and cardiovascular healthmoderateCarotenoids (lutein, zeaxanthin) and potassium reduce oxidative stress in ocular tissues and support vascular function
- Modulation of glucose metabolism and inflammatory markersemergingPolyphenols enhance insulin sensitivity and suppress pro-inflammatory cytokine production
Food Pairings
- ·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
- ·Pair with chia or flax seeds because combined fiber creates a prebiotic effect that feeds beneficial gut bacteria more effectively
Practical Tips
- ·Select nectarines with slight give when gently squeezed—they should be fragrant and free from soft spots, indicating peak ripeness and maximum antioxidant concentration
- ·Store ripe nectarines in the refrigerator (32-40°F) in a perforated bag to extend shelf life 1-2 weeks while preserving polyphenol content
- ·Consume skin-on to maximize fiber and polyphenol intake; the skin contains concentrated antioxidants absent in peeled fruit
- ·Eat within 1-2 hours of cutting to preserve vitamin C content, which oxidizes rapidly after exposure to air
- ·Freeze ripe nectarines in season for use in smoothies—freezing preserves polyphenol content effectively for 6+ months
Optimal Timing
Consuming nectarines with lunch provides sustained energy, natural carbohydrates for afternoon physical activity, and polyphenols for midday antioxidant support without interfering with sleep
- · late evening (fiber and natural sugars may cause digestive discomfort before bed)
Nectarines break a fast effectively due to their simple sugars, fiber, and micronutrient density, but pair with protein for metabolic stability
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other fruits
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.
What people ask about nectarine
What is nectarine?
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.
Is nectarine healthy?
Nectarine scores 59/100 in Formulate, making it a limited choice nutritionally. Its strongest contributions come from Copper, Niacin, Vitamin C. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is nectarine high in protein?
Not particularly. A 140 g serving provides about 1.5 g of protein (~3% of the 50 g daily value).
Is nectarine high in fiber?
Not really. A 140 g serving provides about 2.4 g of fiber (~9% of the 28 g daily value).
What vitamins and minerals are in nectarine?
In a 140 g serving, nectarine is highest in Copper (~13% DV).
Is nectarine keto-friendly?
Not really. A 140 g serving has about 12.4 g of net carbs (14.8 g total minus 2.4 g fiber).
When is the best time to eat nectarine?
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
How much nectarine should I eat?
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.
What pairs well with nectarine?
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.
Supplements that mirror Nectarine's nutrient profile
Encyclopedia entries that supply the same signature nutrients nectarine contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Nectarine
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.