Peach
Peaches are low-calorie stone fruits rich in vitamin A, vitamin C, and polyphenols, offering antioxidant and anti-inflammatory benefits with minimal metabolic load.
Nutrition · per ~140 g serving · ≈ 1 peach
- Vitamin C9.2 mg10% DV
- Vitamin A456.4 iu9% DV
- Niacin1.1 mg7% DV
- Vitamin E1.0 mg7% DV
- Potassium266.0 mg6% DV
- Quercetin~21 mg
- Catechins (EGCG)~70 mg
- Polyphenols~210 mg
Score · 75/100
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.
- Vitamin C7% DV
- Niacin5% DV
- Vitamin E5% DV
- Potassium4% DV
Overview
Native to China and domesticated over 4,000 years ago, peaches have become a staple summer fruit across temperate regions worldwide. Nutritionally, peaches deliver concentrated micronutrient density relative to their caloric content—a single medium peach (150g) provides ~10% of daily vitamin A needs and meaningful vitamin C, supporting immune function and collagen synthesis. The edible skin contains catechin and quercetin polyphenols with documented antioxidant activity. Peaches are particularly valuable for longevity-focused nutrition due to their high water content (89%), low glycemic impact, and bioavailable potassium (190mg/100g), which supports cardiovascular health and blood pressure regulation. The fiber content, though modest at 1.5g per 100g, becomes significant when consuming whole fruits and contributes to healthy microbiota composition. Research suggests peach polyphenols may improve lipid profiles and reduce markers of oxidative stress. The combination of vitamin E, vitamin C, and polyphenols creates a synergistic antioxidant profile relevant to reducing age-related cellular damage and supporting metabolic health across the lifespan.
Health Benefits (5)
- Supports cardiovascular health through potassium-mediated blood pressure regulationstrongPotassium (190mg/100g) activates Na+/K+-ATPase pump, counteracting sodium-induced hypertension and improving endothelial function
- Reduces oxidative stress via synergistic polyphenol and vitamin C activitymoderateCatechins, quercetin, and vitamin C (6.6mg/100g) neutralize reactive oxygen species; vitamin E provides lipid-phase antioxidant protection
- Enhances skin health and collagen integritymoderateVitamin C is essential cofactor for prolyl hydroxylase and lysyl hydroxylase in collagen cross-linking; polyphenols inhibit MMP degradation
- Supports healthy aging of bone tissueemergingPolyphenols reduce RANKL-mediated osteoclast activation; potassium and magnesium maintain acid-base balance critical for bone mineralization
- Promotes healthy glucose metabolism and insulin sensitivitymoderatePeach polyphenols enhance GLUT4 translocation and improve pancreatic β-cell function; fiber slows carbohydrate absorption
Food Pairings
- ·Pair with almonds or walnuts: nuts' vitamin E and selenium synergize with peach polyphenols to enhance systemic antioxidant capacity and reduce lipid peroxidation
- ·Combine with Greek yogurt: whey protein improves peach polyphenol bioavailability through enhanced intestinal absorption; probiotics in yogurt support polyphenol metabolism by gut microbiota
- ·Eat with fresh ginger: ginger's gingerols potentiate peach polyphenols' anti-inflammatory effects on NF-κB signaling pathways
- ·Pair with green tea: EGCG and catechins in green tea complement peach catechins for additive antioxidant activity and cardiovascular protection
Practical Tips
- ·Consume whole fruit with skin when possible—skin contains 2-3x higher polyphenol concentration (catechins, quercetin) than flesh; wash thoroughly before eating
- ·Select peaches with slight give when gently squeezed; fully ripe fruit shows peak polyphenol concentration, whereas unripe peaches have reduced bioavailable compounds
- ·Store at room temperature (68-72°F) until ripe to maximize ethylene-induced polyphenol synthesis; refrigerate only after ripening to slow respiration
- ·Freeze fresh peaches in slices for off-season use—frozen peaches retain 90%+ of vitamin C and polyphenols; thaw at 39°F rather than room temperature to minimize oxidative degradation
- ·Consume within 2-3 days of peak ripeness for optimal nutrient density; polyphenol concentration declines with prolonged storage
Optimal Timing
Peaches' low caloric density, modest fiber content, and natural fructose absorption are optimized any time of day. Morning consumption capitalizes on vitamin C for cortisol-mediated immune priming. Post-workout consumption leverages polyphenols' anti-inflammatory capacity and potassium for electrolyte repletion—ideal after endurance or strength training.
While compatible with calorie-restricted intermittent fasting protocols (39 kcal/100g is minimal), natural sugars (~9.5g carbs/100g) will break strict water-only fasts; suitable during eating windows of time-restricted eating
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 peach is than the average across 95 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about peach
What is peach?
Peach is classified as a stone fruit (fruit). Peaches are low-calorie stone fruits rich in vitamin A, vitamin C, and polyphenols, offering antioxidant and anti-inflammatory benefits with minimal metabolic load.
Is peach healthy?
Peach scores 75/100 in Formulate, making it a solid choice. Its strongest contributions come from Vitamin C, Niacin, Vitamin E. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is peach high in protein?
Not particularly. A 140 g serving provides about 1.3 g of protein (~3% of the 50 g daily value).
Is peach high in fiber?
Not really. A 140 g serving provides about 2.1 g of fiber (~8% of the 28 g daily value).
What vitamins and minerals are in peach?
In a 140 g serving, peach is highest in Vitamin C (~10% DV).
Is peach keto-friendly?
Not really. A 140 g serving has about 11.2 g of net carbs (13.3 g total minus 2.1 g fiber).
When is the best time to eat peach?
Best any time of day. Peaches' low caloric density, modest fiber content, and natural fructose absorption are optimized any time of day. Morning consumption capitalizes on vitamin C for cortisol-mediated immune priming. Post-workout consumption leverages polyphenols' anti-inflammatory capacity and potassium for electrolyte repletion—ideal after endurance or strength training.
How much peach should I eat?
A typical serving is around 140 g (~55 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 peach alongside several other fruit sources.
What pairs well with peach?
Peach pairs nicely with: Pair with almonds or walnuts: nuts' vitamin E and selenium synergize with peach polyphenols to enhance systemic antioxidant capacity and reduce lipid peroxidation; Combine with Greek yogurt: whey protein improves peach polyphenol bioavailability through enhanced intestinal absorption; probiotics in yogurt support polyphenol metabolism by gut microbiota; Eat with fresh ginger: ginger's gingerols potentiate peach polyphenols' anti-inflammatory effects on NF-κB signaling pathways; Pair with green tea: EGCG and catechins in green tea complement peach catechins for additive antioxidant activity and cardiovascular protection.
Supplements that mirror Peach's nutrient profile
Encyclopedia entries that supply the same signature nutrients peach contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Peach
These are the nutrients peachcontributes 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.