scored 87/100
Also known as white peach, yellow peach, nectarine
Peaches are low-calorie stone fruits rich in vitamin A, vitamin C, and polyphenols, offering antioxidant and anti-inflammatory benefits with minimal metabolic load.
11.2 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 87.
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.
Potassium (190mg/100g) activates Na+/K+-ATPase pump, counteracting sodium-induced hypertension and improving endothelial function
Catechins, quercetin, and vitamin C (6.6mg/100g) neutralize reactive oxygen species; vitamin E provides lipid-phase antioxidant protection
Vitamin C is essential cofactor for prolyl hydroxylase and lysyl hydroxylase in collagen cross-linking; polyphenols inhibit MMP degradation
Polyphenols reduce RANKL-mediated osteoclast activation; potassium and magnesium maintain acid-base balance critical for bone mineralization
Peach polyphenols enhance GLUT4 translocation and improve pancreatic β-cell function; fiber slows carbohydrate absorption
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.
Breaks a fast
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
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.
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.
Peach scores 87/100 in Formulate, making it a great choice. Its strongest contributions come from Vitamin B6, Copper, 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 1.3 g of protein (~3% of the 50 g daily value).
Not really. A 140 g serving provides about 2.1 g of fiber (~8% of the 28 g daily value).
In a 140 g serving, peach is highest in Vitamin B6 (~13% DV), Copper (~11% DV), Vitamin C (~10% DV).
Not really. A 140 g serving has about 11.2 g of net carbs (13.3 g total minus 2.1 g fiber).
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.
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.
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.
Encyclopedia entries that supply the same signature nutrients peach contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
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.