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)
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
- https://academic.oup.com/ajcn/article/114/5/1625/6320814
- Glycemic index for 60+ foods
- https://www.researchgate.net/publication/232037162
- https://www.sciencedaily.com/releases/2012/06/120618132921.htm
Important nutritional characteristics for 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)
Vitamin C
Vitamin A
Cryptoxanthin, beta
Sugar
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:
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:
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
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:
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
Saturated Fat:
0.019 g
Monounsaturated Fat:
0.067 g
Polyunsaturated fat:
0.086 g
Carbohydrate type breakdown
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
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
|
| Protein | 2% | 86% | 0.91g |
3.1 times less than Broccoli
|
| Fats | 0% | 86% | 0.25g |
133.2 times less than Cheese
|
| Carbs | 3% | 50% | 9.54g |
3 times less than Rice
|
| Calories | 2% | 91% | 39kcal |
1.2 times less than Orange
|
| Starch | 0% | 100% | 0g |
N/A
|
| Fructose | 2% | 84% | 1.53g |
3.9 times less than Apple
|
| Sugar | N/A | 42% | 8.39g |
1.1 times less than Coca-Cola
|
| Fiber | 6% | 43% | 1.5g |
1.6 times less than Orange
|
| Calcium | 1% | 88% | 6mg |
20.8 times less than Milk
|
| Iron | 3% | 87% | 0.25mg |
10.4 times less than Beef
|
| Magnesium | 2% | 85% | 9mg |
15.6 times less than Almond
|
| Phosphorus | 3% | 88% | 20mg |
9.1 times less than Chicken meat
|
| Potassium | 6% | 61% | 190mg |
1.3 times more than Cucumber
|
| Sodium | 0% | 100% | 0mg |
N/A
|
| Zinc | 2% | 87% | 0.17mg |
37.1 times less than Beef
|
| Copper | 8% | 71% | 0.07mg |
2.1 times less than Shiitake
|
| Vitamin E | 5% | 51% | 0.73mg |
2 times less than Kiwifruit
|
| Vitamin D | 0% | 100% | 0µg |
N/A
|
| Vitamin C | 7% | 27% | 6.6mg |
8 times less than Lemon
|
| Vitamin B1 | 2% | 85% | 0.02mg |
11.1 times less than Pea
|
| Vitamin B2 | 2% | 87% | 0.03mg |
4.2 times less than Avocado
|
| Vitamin B3 | 5% | 72% | 0.81mg |
11.9 times less than Turkey meat
|
| Vitamin B5 | 3% | 84% | 0.15mg |
7.4 times less than Sunflower seed
|
| Vitamin B6 | 2% | 89% | 0.03mg |
4.8 times less than Oat
|
| Folate | 1% | 83% | 4µg |
15.3 times less than Brussels sprout
|
| Vitamin B12 | 0% | 100% | 0µg |
N/A
|
| Vitamin K | 2% | 62% | 2.6µg |
39.1 times less than Broccoli
|
| Tryptophan | 0% | 96% | 0.01mg |
30.5 times less than Chicken meat
|
| Threonine | 0% | 97% | 0.02mg |
45 times less than Beef
|
| Isoleucine | 0% | 97% | 0.02mg |
53.8 times less than Salmon
|
| Leucine | 0% | 97% | 0.03mg |
90 times less than Tuna
|
| Lysine | 0% | 97% | 0.03mg |
15.1 times less than Tofu
|
| Methionine | 0% | 96% | 0.01mg |
9.6 times less than Quinoa
|
| Phenylalanine | 0% | 97% | 0.02mg |
35.2 times less than Egg
|
| Valine | 0% | 97% | 0.02mg |
92.2 times less than Soybean
|
| Histidine | 0% | 97% | 0.01mg |
57.6 times less than Turkey meat
|
| Cholesterol | 0% | 100% | 0mg |
N/A
|
| Trans Fat | N/A | 100% | 0g |
N/A
|
| Saturated Fat | 0% | 91% | 0.02g |
310.3 times less than Beef
|
| Monounsaturated Fat | N/A | 83% | 0.07g |
146.3 times less than Avocado
|
| Polyunsaturated fat | N/A | 86% | 0.09g |
548.5 times less than Walnut
|
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 39
% Daily Value*
0%
Total Fat
0g
0%
Saturated Fat 0g
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
ⓘ
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
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ⓘ
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 Sugars
ⓘ
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
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.