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Nectarine nutrition, glycemic index, calories, and serving size

Nectarines, raw
*all the values are displayed for the amount of 100 grams

Nectarine Glycemic index (GI)

43

Nectarines are a variety of peaches, with the main difference being nectarine’s smooth and thin coating and distinctive flavor. 

According to The International Tables of Glycemic Index a raw nectarine from Australia has a glycemic index of 43±6.

Nectarines, like most fruits of the Prunus family, are classified as a low glycemic index food.

In this study the daily consumption of additional servings of low GI fruits, like nectarine, was associated with a significant benefit in glycemic control, blood lipids and blood pressure (2).

Nectarines are also rich with phenolic compounds, expressing a strong antioxidant capacity, which is correlated with protection against type 2 diabetes (3).

One finding suggests that nectarines promote longevity and healthspan, partly through modulating glucose metabolism and reducing oxidative damage (4).

Researches say stone fruits, like nectarine, may contain certain compounds that help fight off metabolic syndrome, lowering the risk of developing diabetes and cardiovascular issues (5).

Sources.

  1. https://care.diabetesjournals.org/content/diacare/suppl/2008/09/18/dc08-1239.DC1/TableA1_1.pdf
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3017317/
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3211018/
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3090488/
  5. https://www.medicalnewstoday.com/articles/246727#1
Article author photo Victoria Mazmanyan
Profession: Yerevan State Medical University
Last updated: December 04, 2020

Important nutritional characteristics for Nectarine

Nectarine
43 (low)
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs)
1 NLEA serving (140 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral.
-3.1 (alkaline)
Calories
44
72% Vitamin A
71% Vitamin C
62% Cryptoxanthin, beta
60% Fiber
57% Carotene, beta
Explanation: The given food contains more Vitamin A than 72% of foods. Note that this food itself is richer in Vitamin A than it is in any other nutrient. Similarly, it is relatively rich in Vitamin C, Cryptoxanthin, beta, Fiber, and Carotene, beta.

Check out similar food or compare with current

Macronutrients chart

2% 11% 88%
Protein:
Daily Value: 2%
1.06 g of 50 g
2%
Fats:
Daily Value: 0%
0.32 g of 65 g
0%
Carbs:
Daily Value: 4%
10.55 g of 300 g
4%
Water:
Daily Value: 4%
87.59 g of 2,000 g
4%
Other:
0.48 g

NEW NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 44
% Daily Value*
0%
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
0%
Sodium 0mg
4%
Total Carbohydrate 11g
8%
Dietary Fiber 2g
Total Sugars g
Includes ? g Added Sugars
Protein 1g
Vitamin D 0mcg 0%

Calcium 6mg 1%

Iron 0mg 0%

Potassium 201mg 6%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
details
Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
details
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
details
Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
details
Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
details
While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Nectarine nutrition infographic

Nectarine nutrition infographic
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Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 2% 11% 7% 12% 18% 0% 5% 29% 8% 0% 4%
Calcium: 6 mg of 1,000 mg 1%
Iron: 0.28 mg of 8 mg 4%
Magnesium: 9 mg of 420 mg 2%
Phosphorus: 26 mg of 700 mg 4%
Potassium: 201 mg of 3,400 mg 6%
Sodium: 0 mg of 2,300 mg 0%
Zinc: 0.17 mg of 11 mg 2%
Copper: 0.086 mg of 1 mg 10%
Manganese: 0.054 mg of 2 mg 2%
Selenium: 0 µg of 55 µg 0%
Choline: 6.2 mg of 550 mg 1%

Mineral chart - relative view

Potassium
201 mg
TOP 59%
Copper
0.086 mg
TOP 59%
Manganese
0.054 mg
TOP 66%
Magnesium
9 mg
TOP 86%
Phosphorus
26 mg
TOP 86%
Iron
0.28 mg
TOP 86%
Zinc
0.17 mg
TOP 87%
Calcium
6 mg
TOP 88%
Choline
6.2 mg
TOP 90%
Selenium
0 µg
TOP 100%
Sodium
0 mg
TOP 100%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 20% 16% 0% 19% 9% 7% 22% 12% 6% 4% 0% 6%
Vitamin A: 332 IU of 5,000 IU 7%
Vitamin E : 0.77 mg of 15 mg 5%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 5.4 mg of 90 mg 6%
Vitamin B1: 0.034 mg of 1 mg 3%
Vitamin B2: 0.027 mg of 1 mg 2%
Vitamin B3: 1.125 mg of 16 mg 7%
Vitamin B5: 0.185 mg of 5 mg 4%
Vitamin B6: 0.025 mg of 1 mg 2%
Folate: 5 µg of 400 µg 1%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 2.2 µg of 120 µg 2%

Vitamin chart - relative view

Vitamin A
332 IU
TOP 28%
Vitamin C
5.4 mg
TOP 29%
Vitamin E
0.77 mg
TOP 50%
Vitamin K
2.2 µg
TOP 64%
Vitamin B3
1.125 mg
TOP 67%
Folate
5 µg
TOP 79%
Vitamin B1
0.034 mg
TOP 80%
Vitamin B5
0.185 mg
TOP 82%
Vitamin B2
0.027 mg
TOP 88%
Vitamin B6
0.025 mg
TOP 89%
Vitamin B12
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 6% 3% 2% 2% 3% 2% 4% 3% 4%
Tryptophan: 5 mg of 280 mg 2%
Threonine: 9 mg of 1,050 mg 1%
Isoleucine: 9 mg of 1,400 mg 1%
Leucine: 14 mg of 2,730 mg 1%
Lysine: 16 mg of 2,100 mg 1%
Methionine: 6 mg of 1,050 mg 1%
Phenylalanine: 21 mg of 1,750 mg 1%
Valine: 13 mg of 1,820 mg 1%
Histidine: 8 mg of 700 mg 1%

Fat type information

0.025% 0.088% 0.113%
Saturated Fat: 0.025 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.113 g

Carbohydrate type breakdown

4.87% 1.57% 1.37%
Starch: 0.07 g
Sucrose: 4.87 g
Glucose: 1.57 g
Fructose: 1.37 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g

Fiber content ratio for Nectarine

7.89% 1.7% 0.96%
Sugar: 7.89 g
Fiber: 1.7 g
Other: 0.96 g

All nutrients for Nectarine per 100g

Nutrient DV% In TOP % of foods Value Comparison
Protein 3% 85% 1.06g 2.7 times less than Broccoli
Fats 0% 84% 0.32g 104.1 times less than Cheese
Carbs 4% 48% 10.55g 2.7 times less than Rice
Calories 2% 89% 44kcal 1.1 times less than Orange
Starch 0% 97% 0.07g 218.4 times less than Potato
Fructose 2% 85% 1.37g 4.3 times less than Apple
Sugar 0% 43% 7.89g 1.1 times less than Coca-Cola
Fiber 7% 40% 1.7g 1.4 times less than Orange
Calcium 1% 88% 6mg 20.8 times less than Milk
Iron 4% 86% 0.28mg 9.3 times less than Beef
Magnesium 2% 86% 9mg 15.6 times less than Almond
Phosphorus 4% 86% 26mg 7 times less than Chicken meat
Potassium 6% 59% 201mg 1.4 times more than Cucumber
Sodium 0% 100% 0mg N/A
Zinc 2% 87% 0.17mg 37.1 times less than Beef
Copper 10% 59% 0.09mg 1.7 times less than Shiitake
Vitamin E 5% 50% 0.77mg 1.9 times less than Kiwifruit
Vitamin D 0% 100% 0µg N/A
Vitamin C 6% 29% 5.4mg 9.8 times less than Lemon
Vitamin B1 3% 80% 0.03mg 7.8 times less than Pea
Vitamin B2 2% 88% 0.03mg 4.8 times less than Avocado
Vitamin B3 7% 67% 1.13mg 8.5 times less than Turkey meat
Vitamin B5 4% 82% 0.19mg 6.1 times less than Sunflower seed
Vitamin B6 2% 89% 0.03mg 4.8 times less than Oat
Folate 1% 79% 5µg 12.2 times less than Brussels sprout
Vitamin B12 0% 100% 0µg N/A
Vitamin K 2% 64% 2.2µg 46.2 times less than Broccoli
Tryptophan 0% 98% 0.01mg 61 times less than Chicken meat
Threonine 0% 98% 0.01mg 80 times less than Beef
Isoleucine 0% 98% 0.01mg 101.6 times less than Salmon
Leucine 0% 98% 0.01mg 173.6 times less than Tuna
Lysine 0% 98% 0.02mg 28.3 times less than Tofu
Methionine 0% 97% 0.01mg 16 times less than Quinoa
Phenylalanine 0% 97% 0.02mg 31.8 times less than Egg
Valine 0% 98% 0.01mg 156.1 times less than Soybean
Histidine 0% 98% 0.01mg 93.6 times less than Turkey meat
Cholesterol 0% 100% 0mg N/A
Trans Fat 0% 100% 0g N/A
Saturated Fat 0% 90% 0.03g 235.8 times less than Beef
Monounsaturated Fat 0% 82% 0.09g 111.4 times less than Avocado
Polyunsaturated fat 0% 84% 0.11g 417.5 times less than Walnut

References

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/169914/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.
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