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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

Peach Glycemic load (GL)

5
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)
Glycemic load
5 (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% 87%
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

11% 39% 50%
Saturated Fat: 0.019 g
Monounsaturated Fat: 0.067 g
Polyunsaturated fat: 0.086 g

Carbohydrate type breakdown

57% 23% 18%
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

88% 16%
Sugar: 8.39 g
Fiber: 1.5 g
Other: -0.35 g

All nutrients for Peach per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 39kcal 2% 91% 1.2 times less than OrangeOrange
Protein 0.91g 2% 86% 3.1 times less than BroccoliBroccoli
Fats 0.25g 0% 86% 133.2 times less than CheeseCheese
Vitamin C 6.6mg 7% 27% 8 times less than LemonLemon
Net carbs 8.04g N/A 49% 6.7 times less than ChocolateChocolate
Carbs 9.54g 3% 50% 3 times less than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Iron 0.25mg 3% 87% 10.4 times less than BeefBeef
Calcium 6mg 1% 88% 20.8 times less than MilkMilk
Potassium 190mg 6% 61% 1.3 times more than CucumberCucumber
Magnesium 9mg 2% 85% 15.6 times less than AlmondAlmond
Sugar 8.39g N/A 42% 1.1 times less than Coca-ColaCoca-Cola
Fiber 1.5g 6% 43% 1.6 times less than OrangeOrange
Copper 0.07mg 8% 71% 2.1 times less than ShiitakeShiitake
Zinc 0.17mg 2% 87% 37.1 times less than BeefBeef
Starch 0g 0% 100% N/APotato
Phosphorus 20mg 3% 88% 9.1 times less than Chicken meatChicken meat
Sodium 0mg 0% 100% N/AWhite Bread
Vitamin A 326IU 7% 28% 51.2 times less than CarrotCarrot
Vitamin A RAE 16µg 2% 45%
Vitamin E 0.73mg 5% 51% 2 times less than KiwifruitKiwifruit
Vitamin B1 0.02mg 2% 85% 11.1 times less than PeaPea
Vitamin B2 0.03mg 2% 87% 4.2 times less than AvocadoAvocado
Vitamin B3 0.81mg 5% 72% 11.9 times less than Turkey meatTurkey meat
Vitamin B5 0.15mg 3% 84% 7.4 times less than Sunflower seedSunflower seed
Vitamin B6 0.03mg 2% 89% 4.8 times less than OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 2.6µg 2% 62% 39.1 times less than BroccoliBroccoli
Trans Fat 0g N/A 100% N/AMargarine
Folate 4µg 1% 83% 15.3 times less than Brussels sproutBrussels sprout
Saturated Fat 0.02g 0% 91% 310.3 times less than BeefBeef
Monounsaturated Fat 0.07g N/A 83% 146.3 times less than AvocadoAvocado
Polyunsaturated fat 0.09g N/A 86% 548.5 times less than WalnutWalnut
Tryptophan 0.01mg 0% 96% 30.5 times less than Chicken meatChicken meat
Threonine 0.02mg 0% 97% 45 times less than BeefBeef
Isoleucine 0.02mg 0% 97% 53.8 times less than SalmonSalmon
Leucine 0.03mg 0% 97% 90 times less than TunaTuna
Lysine 0.03mg 0% 97% 15.1 times less than TofuTofu
Methionine 0.01mg 0% 96% 9.6 times less than QuinoaQuinoa
Phenylalanine 0.02mg 0% 97% 35.2 times less than EggEgg
Valine 0.02mg 0% 97% 92.2 times less than Soybean rawSoybean raw
Histidine 0.01mg 0% 97% 57.6 times less than Turkey meatTurkey meat
Fructose 1.53g 2% 84% 3.9 times less than AppleApple
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - DPA 0g N/A 100% N/ASalmon

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.