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Peach nutrition, glycemic index, calories, net carbs & more

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

Peach Glycemic index (GI)

42
Article author photo Victoria Mazmanyan by Victoria Mazmanyan | Last updated on December 04, 2020
Education: General Medicine at YSMU

Like any other fruit, the glycemic index of a peach depends on its sort, ripeness, and produced product.

On the report of The International Tables of Glycemic Index, raw Canadian peach has a glycemic index of 28, while raw peach from Italy has a GI of 56. The reason for this drastic difference is that sunlight increases the sweetness of peaches. The mean of these studies makes the average GI of a peach 42.

The GI of a dried peach from the UK ranges around 35±5.

Canadian canned peaches have a GI of 52. Australian peaches canned in heavy syrup have a GI of 58±11 or 64±3, depending on the brand. Australian peaches canned in natural juice have a GI of 45±6. Surprisingly peaches canned in reduced-sugar syrup of the same brand have a GI of 62±9. On average peaches, canned in natural juice have a GI of 40.

The GI of a peach melba yogurt from the UK is 57±5. A low-fat peach melba yogurt doesn’t change much in its properties in this sense, with a GI of 56±11. Similarly, a white peach yogurt has a GI of 54±12.

According to Harvard Health Publishing, canned peaches have a GI of 43±5, while another study puts this number around 74±7 (2, 3).

One research has shown that peaches, along with plums and apricots, may potentially protect against obesity-related diabetes and cardiovascular diseases due to certain bioactive compounds within (4).

On average raw and dried peaches are considered to have a low glycemic index, whereas canned peaches can be considered low to moderate.

References

  1. https://academic.oup.com/ajcn/article/114/5/1625/6320814
  2. Glycemic index for 60+ foods
  3. https://www.researchgate.net/publication/232037162
  4. https://www.sciencedaily.com/releases/2012/06/120618132921.htm
Article author photo Victoria Mazmanyan
Education: General Medicine at YSMU
Last updated: December 04, 2020

Important nutritional characteristics for Peach

Peach
Glycemic index ⓘ Source:
Check out our Glycemic index chart page for the full list.
42 (low)
Insulin index ⓘ https://ses.library.usyd.edu.au/handle/2123/11945
39
Calories
39
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols
8.04 grams
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs)
1 NLEA serving (147 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)
73% Vitamin C
72% Vitamin A
61% Cryptoxanthin, beta
58% Sugar
57% Carotene, beta
Explanation: The given food contains more Vitamin C than 73% of foods. Note that this food itself is richer in Vitamin C than it is in any other nutrient. Similarly, it is relatively rich in Vitamin A, Cryptoxanthin, beta, Sugar, and Carotene, beta.

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 2% 10% 7% 9% 17% 0% 5% 23% 8% 1% 4%
Calcium: 6 mg of 1,000 mg 1%
Iron: 0.25 mg of 8 mg 3%
Magnesium: 9 mg of 420 mg 2%
Phosphorus: 20 mg of 700 mg 3%
Potassium: 190 mg of 3,400 mg 6%
Sodium: 0 mg of 2,300 mg 0%
Zinc: 0.17 mg of 11 mg 2%
Copper: 0.068 mg of 1 mg 8%
Manganese: 0.061 mg of 2 mg 3%
Selenium: 0.1 µg of 55 µg 0%
Choline: 6.1 mg of 550 mg 1%

Mineral chart - relative view

Potassium
190 mg
TOP 61%
Manganese
0.061 mg
TOP 65%
Copper
0.068 mg
TOP 71%
Magnesium
9 mg
TOP 85%
Zinc
0.17 mg
TOP 87%
Iron
0.25 mg
TOP 87%
Calcium
6 mg
TOP 88%
Phosphorus
20 mg
TOP 88%
Choline
6.1 mg
TOP 90%
Selenium
0.1 µg
TOP 96%
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% 15% 0% 22% 6% 8% 16% 10% 6% 3% 0% 7%
Vitamin A: 326 IU of 5,000 IU 7%
Vitamin E : 0.73 mg of 15 mg 5%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 6.6 mg of 90 mg 7%
Vitamin B1: 0.024 mg of 1 mg 2%
Vitamin B2: 0.031 mg of 1 mg 2%
Vitamin B3: 0.806 mg of 16 mg 5%
Vitamin B5: 0.153 mg of 5 mg 3%
Vitamin B6: 0.025 mg of 1 mg 2%
Folate: 4 µg of 400 µg 1%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 2.6 µg of 120 µg 2%

Vitamin chart - relative view

Vitamin C
6.6 mg
TOP 27%
Vitamin A
326 IU
TOP 28%
Vitamin E
0.73 mg
TOP 51%
Vitamin K
2.6 µg
TOP 62%
Vitamin B3
0.806 mg
TOP 72%
Folate
4 µg
TOP 83%
Vitamin B5
0.153 mg
TOP 84%
Vitamin B1
0.024 mg
TOP 85%
Vitamin B2
0.031 mg
TOP 87%
Vitamin B6
0.025 mg
TOP 89%
Vitamin D
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%

Macronutrients chart

10% 89%
Protein:
Daily Value: 2%
0.91 g of 50 g
2%
Fats:
Daily Value: 0%
0.25 g of 65 g
0%
Carbs:
Daily Value: 3%
9.54 g of 300 g
3%
Water:
Daily Value: 4%
88.87 g of 2,000 g
4%
Other:
0.43 g

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 11% 5% 4% 3% 5% 3% 4% 4% 6%
Tryptophan: 10 mg of 280 mg 4%
Threonine: 16 mg of 1,050 mg 2%
Isoleucine: 17 mg of 1,400 mg 1%
Leucine: 27 mg of 2,730 mg 1%
Lysine: 30 mg of 2,100 mg 1%
Methionine: 10 mg of 1,050 mg 1%
Phenylalanine: 19 mg of 1,750 mg 1%
Valine: 22 mg of 1,820 mg 1%
Histidine: 13 mg of 700 mg 2%

Fat type information

0.019% 0.067% 0.086%
Saturated Fat: 0.019 g
Monounsaturated Fat: 0.067 g
Polyunsaturated fat: 0.086 g

Carbohydrate type breakdown

4.76% 1.95% 1.53%
Starch: 0 g
Sucrose: 4.76 g
Glucose: 1.95 g
Fructose: 1.53 g
Lactose: 0 g
Maltose: 0.08 g
Galactose: 0.06 g

Fiber content ratio for Peach

8.39% 1.5%
Sugar: 8.39 g
Fiber: 1.5 g
Other: -0.35 g

All nutrients for Peach per 100g

Nutrient DV% In TOP % of foods Value Comparison
Net carbs N/A 49% 8.04g 6.7 times less than Chocolate Chocolate
Protein 2% 86% 0.91g 3.1 times less than Broccoli Broccoli
Fats 0% 86% 0.25g 133.2 times less than Cheese Cheese
Carbs 3% 50% 9.54g 3 times less than Rice Rice
Calories 2% 91% 39kcal 1.2 times less than Orange Orange
Starch 0% 100% 0g N/A Potato
Fructose 2% 84% 1.53g 3.9 times less than Apple Apple
Sugar N/A 42% 8.39g 1.1 times less than Coca-Cola Coca-Cola
Fiber 6% 43% 1.5g 1.6 times less than Orange Orange
Calcium 1% 88% 6mg 20.8 times less than Milk Milk
Iron 3% 87% 0.25mg 10.4 times less than Beef Beef
Magnesium 2% 85% 9mg 15.6 times less than Almond Almond
Phosphorus 3% 88% 20mg 9.1 times less than Chicken meat Chicken meat
Potassium 6% 61% 190mg 1.3 times more than Cucumber Cucumber
Sodium 0% 100% 0mg N/A White Bread
Zinc 2% 87% 0.17mg 37.1 times less than Beef Beef
Copper 8% 71% 0.07mg 2.1 times less than Shiitake Shiitake
Vitamin E 5% 51% 0.73mg 2 times less than Kiwifruit Kiwifruit
Vitamin D 0% 100% 0µg N/A Egg
Vitamin C 7% 27% 6.6mg 8 times less than Lemon Lemon
Vitamin B1 2% 85% 0.02mg 11.1 times less than Pea Pea
Vitamin B2 2% 87% 0.03mg 4.2 times less than Avocado Avocado
Vitamin B3 5% 72% 0.81mg 11.9 times less than Turkey meat Turkey meat
Vitamin B5 3% 84% 0.15mg 7.4 times less than Sunflower seed Sunflower seed
Vitamin B6 2% 89% 0.03mg 4.8 times less than Oat Oat
Folate 1% 83% 4µg 15.3 times less than Brussels sprout Brussels sprout
Vitamin B12 0% 100% 0µg N/A Pork
Vitamin K 2% 62% 2.6µg 39.1 times less than Broccoli Broccoli
Tryptophan 0% 96% 0.01mg 30.5 times less than Chicken meat Chicken meat
Threonine 0% 97% 0.02mg 45 times less than Beef Beef
Isoleucine 0% 97% 0.02mg 53.8 times less than Salmon Salmon
Leucine 0% 97% 0.03mg 90 times less than Tuna Tuna
Lysine 0% 97% 0.03mg 15.1 times less than Tofu Tofu
Methionine 0% 96% 0.01mg 9.6 times less than Quinoa Quinoa
Phenylalanine 0% 97% 0.02mg 35.2 times less than Egg Egg
Valine 0% 97% 0.02mg 92.2 times less than Soybean Soybean
Histidine 0% 97% 0.01mg 57.6 times less than Turkey meat Turkey meat
Cholesterol 0% 100% 0mg N/A Egg
Trans Fat N/A 100% 0g N/A Margarine
Saturated Fat 0% 91% 0.02g 310.3 times less than Beef Beef
Monounsaturated Fat N/A 83% 0.07g 146.3 times less than Avocado Avocado
Polyunsaturated fat N/A 86% 0.09g 548.5 times less than Walnut Walnut

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 39
% Daily Value*
0%
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
0%
Sodium 0mg
3%
Total Carbohydrate 10g
8%
Dietary Fiber 2g
Total Sugars g
Includes ? g Added Sugars
Protein 1g
Vitamin D 0mcg 0%

Calcium 6mg 1%

Iron 0mg 0%

Potassium 190mg 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
 ⓘ 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
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ 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
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ 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

Peach nutrition infographic

Peach nutrition infographic
Infographic link

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/169928/nutrients

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