Peache
Peaches are a stone fruit rich in vitamin C, potassium, and polyphenolic antioxidants, offering cardiovascular and digestive support with minimal calories.
Variants (6)
Nutrition · per ~140 g serving · ≈ 1 peach
- Vitamin C5.0 mg6% DV
- Niacin0.81 mg5% DV
- Vitamin E0.69 mg5% DV
- Vitamin B60.07 mg4% DV
- Vitamin K2.4 mcg2% DV
- Riboflavin0.02 mg2% DV
- Folate4.2 mcg1% DV
- Choline5.7 mg1% DV
- Thiamin0.01 mg<1% DV
- Vitamin A26.6 iu<1% DV
- Copper0.07 mg8% DV
- Potassium179.2 mg4% DV
- Manganese0.07 mg3% DV
- Magnesium9.8 mg2% DV
- Iron0.38 mg2% DV
- Phosphorus23.8 mg2% DV
- Zinc0.15 mg1% DV
- Selenium0.42 mcg<1% DV
- Calcium8.4 mg<1% DV
- Sodium5.6 mg<1% DV
- Polyunsaturated Fat0.02 g
- Monounsaturated Fat0.02 g
- Saturated Fat0.01 g
- Carotenoids~8.4 mg
- Chlorogenic acid~56 mg
- Inulin / Prebiotic fibre~4.2 g
- Polyphenols~210 mg
Score · 64/100
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.
- Copper6% DV
- Vitamin C4% DV
- Niacin4% DV
- Vitamin E3% DV
- Vitamin B63% DV
Overview
Peaches (Prunus persica) originated in China and have been cultivated for over 4,000 years. They are a low-calorie fruit (72 kcal/100g) composed primarily of carbohydrates and water, with notable amounts of dietary fiber (1.2g/100g) supporting digestive health. The primary longevity-relevant compounds in peaches are chlorogenic acid and caffeic acid—polyphenolic antioxidants with documented anti-inflammatory properties. Peaches also contain cryptoxanthin, a carotenoid precursor to vitamin A important for eye health and immune function. The modest potassium content (94mg/100g) contributes to cardiovascular regulation. Notably, peach skin contains significantly higher antioxidant concentrations than flesh, making whole-fruit consumption preferable. The fruit's high water content and low glycemic load make it suitable for weight management and metabolic health. Fresh peaches show peak antioxidant activity when tree-ripened, while canned varieties (in juice) retain fiber and minerals but often contain added sugars. Regular consumption of stone fruits including peaches has been associated with reduced cardiovascular disease risk and improved metabolic markers in observational studies.
Health Benefits (5)
- Cardiovascular protection through polyphenol antioxidantsmoderateChlorogenic and caffeic acids reduce oxidative stress and inflammatory markers implicated in atherosclerosis, while potassium supports healthy blood pressure regulation
- Digestive health and gut microbiota supportmoderateSoluble fiber (1.2g/100g) acts as prebiotic substrate, promoting beneficial bacterial growth and improving bowel regularity
- Antioxidant-mediated cellular protection against agingmoderatePolyphenols neutralize free radicals that accumulate in tissues, reducing oxidative damage linked to age-related diseases
- Eye health optimization via carotenoid contentmoderateCryptoxanthin converts to retinol supporting macular pigment density and reducing age-related macular degeneration risk
- Metabolic flexibility and weight management supportmoderateLow caloric density (72 kcal/100g) with high water and fiber content promotes satiety without glucose spikes, supporting healthy weight maintenance
Food Pairings
- ·Pair with almonds or walnuts because their vitamin E and selenium synergize with peach polyphenols to enhance antioxidant protection and reduce inflammation
- ·Combine with Greek yogurt because the protein slows gastric emptying, stabilizing blood glucose response and extending satiety from the fruit's natural sugars
- ·Pair with ginger or cinnamon because these spices enhance polyphenol absorption and provide additional anti-inflammatory compounds for additive cardiovascular benefit
- ·Combine with black tea because catechins in tea work synergistically with peach polyphenols to amplify antioxidant capacity and improve endothelial function
Practical Tips
- ·Consume peach skin when possible, as antioxidant concentration is 2-3x higher in skin than flesh—wash thoroughly if not organic to minimize pesticide residue
- ·Select peaches that yield slightly to gentle palm pressure and have a sweet aroma; these indicate peak ripeness and maximum polyphenol development
- ·Store ripe peaches in the refrigerator (32-40°F) to slow ethylene production and preserve antioxidant content for up to one week
- ·Consume fresh peaches within 2-3 days of ripening for maximum bioactive compound availability; freezing preserves fiber and minerals but degrades some heat-sensitive polyphenols
Optimal Timing
Peaches provide quick-absorbing carbohydrates suitable for sustained midday energy without evening blood sugar elevation that could impair sleep quality
- · late evening
- · immediately before bed
Peaches contain natural sugars (9g/100g) that break a fast; consume post-fasting with protein to maintain 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 peache is than the average across 95 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about peache
What is peache?
Peache is classified as a fruit. Peaches are a stone fruit rich in vitamin C, potassium, and polyphenolic antioxidants, offering cardiovascular and digestive support with minimal calories.
Is peache healthy?
Peache scores 64/100 in Formulate, making it a moderate choice. Its strongest contributions come from Copper, Vitamin C, Niacin. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is peache high in protein?
Not particularly. A 140 g serving provides about 0.9 g of protein (~2% of the 50 g daily value).
Is peache high in fiber?
Not really. A 140 g serving provides about 1.8 g of fiber (~7% of the 28 g daily value).
Is peache keto-friendly?
Not really. A 140 g serving has about 14.4 g of net carbs (16.2 g total minus 1.8 g fiber).
When is the best time to eat peache?
Best in the midday. Peaches provide quick-absorbing carbohydrates suitable for sustained midday energy without evening blood sugar elevation that could impair sleep quality
How much peache 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 peache alongside several other fruit sources.
What pairs well with peache?
Peache pairs nicely with: Pair with almonds or walnuts because their vitamin E and selenium synergize with peach polyphenols to enhance antioxidant protection and reduce inflammation; Combine with Greek yogurt because the protein slows gastric emptying, stabilizing blood glucose response and extending satiety from the fruit's natural sugars; Pair with ginger or cinnamon because these spices enhance polyphenol absorption and provide additional anti-inflammatory compounds for additive cardiovascular benefit; Combine with black tea because catechins in tea work synergistically with peach polyphenols to amplify antioxidant capacity and improve endothelial function.