Peaches are a stone fruit rich in vitamin C, potassium, and polyphenolic antioxidants, offering cardiovascular and digestive support with minimal calories.
HeartGutAntioxidantEyeMetabolism
Nutrition per ~140 g · 1 peach
Form
62kcal
Protein0.9 g
Carbs16.2 g
Fat0.0 g
Fiber1.8 g
14.4 g net carbs after fiber.
Vitamins
Vitamin A533 iu11%
Vitamin C5.0 mg6%
Niacin0.81 mg5%
Vitamin E0.69 mg5%
Vitamin A26.6 mcg3%
Vitamin K2.4 mcg2%
Riboflavin23.8 mcg2%
Vitamin B626.6 mcg2%
Pantothenic Acid70.0 mcg1%
Folate4.2 mcg1%
Thiamin11.2 mcg1%
Minerals & other
Copper70.0 mcg8%
Potassium179 mg4%
Manganese67.2 mcg3%
Magnesium9.8 mg2%
Iron0.38 mg2%
Phosphorus23.8 mg2%
Zinc0.15 mg1%
Choline5.7 mg1%
Selenium0.42 mcg1%
Calcium8.4 mg1%
Sodium5.6 mg0%
Monounsaturated Fat0.017 g—
Polyunsaturated Fat0.022 g—
Saturated Fat0.0056 g—
Bioactives estimated
Carotenoids~8.4 mg
Chlorogenic acid~56 mg
Inulin / Prebiotic fibre~4.2 g
Polyphenols~210 mg
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
What drives the score weighted inputs
Nutrient density16.0/35Vitamins and minerals relative to calories — the single biggest driver.
Protein quality4.3/15How much protein it delivers, by absolute grams and per calorie.
Bioactives12.0/15Polyphenols, flavonoids and other beneficial plant compounds.
Fiber6.9/10Dietary fiber for gut health, satiety and steadier blood sugar.
Healthy fats5.0/10Fat quality — unsaturated against saturated, and trans-fat free.
Glycemic impact9.0/10Low sugar with a high fiber-to-carb ratio scores best.
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 68.
MethylationAntioxidantATP / MitoBoneThyroidCollagenNeurotransmitterDetoxGlucoseHematopoiesisLipidsGut MicrobiomeMembranesClottingHPA AxisGlycolysisβ-OxidationKetogenesisNAD⁺mTORAMPKUrea CycleDopamineSerotoninSteroidogenesisVitamin D ActivationInsulin Signaling
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 antioxidantsmoderate
Chlorogenic and caffeic acids reduce oxidative stress and inflammatory markers implicated in atherosclerosis, while potassium supports healthy blood pressure regulation
Digestive health and gut microbiota supportmoderate
Soluble fiber (1.2g/100g) acts as prebiotic substrate, promoting beneficial bacterial growth and improving bowel regularity
Antioxidant-mediated cellular protection against agingmoderate
Polyphenols neutralize free radicals that accumulate in tissues, reducing oxidative damage linked to age-related diseases
Eye health optimization via carotenoid contentmoderate
Cryptoxanthin converts to retinol supporting macular pigment density and reducing age-related macular degeneration risk
Metabolic flexibility and weight management supportmoderate
Low caloric density (72 kcal/100g) with high water and fiber content promotes satiety without glucose spikes, supporting healthy weight maintenance
Pairs 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
In the kitchen
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
When to eat it midday
Peaches provide quick-absorbing carbohydrates suitable for sustained midday energy without evening blood sugar elevation that could impair sleep quality
Breaks a fast
Best avoided
late evening
immediately before bed
Peaches contain natural sugars (9g/100g) that break a fast; consume post-fasting with protein to maintain metabolic stability