Tracking peach servings gets confusing fast — a cup of fresh slices, a cup of canned peaches in heavy syrup, and a cup of dried halves are all “a cup,” yet their calorie counts range from roughly 60 to more than 380 kcal. This Peach Calories Per Cup Calculator clears up that confusion by estimating calories for the exact form of peach you are eating, whether raw slices, canned in water or syrup, frozen sweetened, or dried.
Enter your amount in cups or grams, pick the peach form, and press Calculate. You get total calories plus carbs, protein, fat, and fiber for the serving, with vitamin C and potassium available at the flip of a toggle. A step-by-step breakdown shows the math behind every number.
It is a handy companion for calorie counting, meal prep, and balanced diet planning — and equally useful for nutrition students who want to see how USDA per-100g values translate into real servings.
🍑 Peach Calories Per Cup Calculator
Calorie, macro, and micronutrient estimates for any serving of peaches — in the form you actually eat.
How to Use This Calculator
Choose the peach form that matches what is actually on your plate or in your can, then enter your serving in US cups or grams. The tool handles the rest, converting volume to weight and scaling every nutrient to your serving.
- Enter the amount — type a decimal like 0.75 for three-quarters of a cup, or switch to grams and weigh your serving directly.
- Pick the peach form — fresh slices, canned in water, light or heavy syrup, frozen sweetened, or dried uncooked halves. The calorie math changes dramatically between these options.
- Toggle micronutrients if you want vitamin C and potassium included in the results.
- Press Calculate — the result card shows total calories, macros, fiber, and a step-by-step breakdown so you can follow the arithmetic.
Calculation Method
The tool uses standard reference values from the USDA National Nutrient Database for each peach form, expressed per 100 grams. Every result is a simple proportion:
Calories = (grams in your serving ÷ 100) × calories per 100 g
For cup-based entries, the calculator multiplies your cups by the typical gram weight of one US cup of that form — for example, 154 g for fresh raw slices, 244 g for peaches canned in water, and 262 g for peaches canned in heavy syrup with liquid — before applying the per-100 g values. Total carbs, protein, fat, fiber, vitamin C, and potassium are scaled by the exact same factor, so the macro and calorie numbers stay consistent with each other.
Source data is publicly available through the USDA FoodData Central database, the same reference used by most nutrition tracking apps and food labels.
Worked Examples
Example 1 — 1 cup of canned peaches in heavy syrup
1 cup × 262 g/cup = 262 g. The per-100 g values for heavy syrup are 74 kcal, 19.4 g carbs, and 0.5 g protein. Scaling by 2.62 gives 194 kcal, 50.8 g carbs, and 1.3 g protein — nearly four times the calories of the same volume of water-packed peaches.
Example 2 — 100 g of dried peach halves
No cup conversion is needed: 100 g ÷ 100 = 1.0, so the calories equal the per-100 g value of 239 kcal. Fiber works out to 8.2 g, which is why a small handful of dried peaches is far more fiber-dense than a bowl of fresh slices.
Example 3 — 0.5 cup of fresh peach slices
0.5 cup × 154 g/cup = 77 g. The factor is 0.77, so calories are 0.77 × 39 = 30 kcal, with 7.3 g carbs and about 146 mg potassium — a light, low-calorie option that fits easily into any meal plan.
Reference: Peach Nutrition at a Glance
The table below summarizes the per-100 g values used by the calculator plus the approximate calorie content of one US cup for each form.
| Peach form | kcal / 100 g | g per cup | kcal per cup |
|---|---|---|---|
| Fresh raw slices | 39 | 154 g | ≈ 60 |
| Canned in water | 25 | 244 g | ≈ 61 |
| Canned in light syrup | 54 | 251 g | ≈ 136 |
| Canned in heavy syrup | 74 | 262 g | ≈ 194 |
| Frozen, sweetened | 94 | 250 g | ≈ 235 |
| Dried (uncooked) | 239 | 160 g | ≈ 382 |
Factors That Affect Accuracy
All nutrition databases report averages, not exact values for the specific fruit in your kitchen. Several variables shift the real numbers on your plate:
- Variety and ripeness — a very ripe peach contains more sugar than a firm one, so calories can vary by roughly 10–15%.
- Drained vs. with liquid — the cup weights above include typical packing liquid for canned forms. If you drain peaches completely, the fresh-slice density of about 154 g per cup is a closer estimate.
- Dried vs. rehydrated — dehydrated peaches are calorie-dense per volume; rehydrated or cooked dried peaches weigh more per serving and have lower per-cup calories.
- Piece size — chopped peaches pack more fruit into a cup than large halves, adding roughly 10% to the weight and calories.
Frequently Asked Questions
Are peaches canned in water a good low-calorie choice?
Yes. Water-packed peaches provide roughly 25 kcal per 100 g — about 61 kcal per cup — and they are a convenient off-season alternative to fresh fruit with very little added sugar.
Why do dried peaches have so many more calories per cup?
Drying removes most of the water, concentrating sugar, fiber, and calories into a much smaller volume. Nutrition facts for dried fruit are therefore usually stated per weight rather than per cup; a typical 40 g serving is about 96 kcal.
Should I trust the cup weight printed on canned peach labels?
Labels usually list drained solids separately from the syrup or juice. For calorie tracking, the drained weight is the better starting point, because many people do not drink the syrup even when it is included in the cup measure.