Nectarines are smooth-skinned stone fruit that pack a surprising amount of nutrition into a juicy, low-calorie package. A medium nectarine provides about 62 calories, 15 grams of carbohydrates, and a useful amount of vitamin C and potassium. Because their natural sugars are accompanied by fiber and water, nectarines are a satisfying fruit for snacks, fruit bowls, and summer desserts.
This nectarine nutrition calculator gives you a fast, reliable estimate for any portion. You can enter grams, ounces, whole medium nectarines, or cups of sliced flesh, and the tool instantly converts that serving into calories, protein, carbs, sugars, fiber, fat, potassium, vitamin C, and an estimated glycemic load. The calculations are based on USDA FoodData Central values for raw whole nectarines.
Whether you are tracking macros, planning a low-glycemic snack, or simply curious about what is in your fruit salad, this tool turns a serving size into clear numbers you can use at a glance.
🍑 Nectarine nutrition calculator
Choose a serving size and get an instant nutrition breakdown for raw whole nectarines.
🍑 How to Use This Tool
Start by entering a quantity and picking a unit that matches your portion. Nectarines are commonly eaten as whole fruit, sliced into a fruit salad, or halved on a grill, so the calculator includes grams, ounces, medium whole nectarines, and cups of sliced flesh. The default is one medium nectarine, which is roughly 142 g of edible flesh. If you weigh your fruit on a kitchen scale, grams or ounces will give the most accurate results. Use the quick-fill buttons to load a common serving instantly, then click Calculate Nutrition.
How the Calculation Works
This calculator uses raw nectarine nutrient values published in USDA FoodData Central, standardized per 100 g.
The core formula is simple: nutrient in your serving = (nutrient per 100 g × serving weight in grams) ÷ 100. So if you eat 150 g, every value is multiplied by 1.5; if you eat 75 g, every value is multiplied by 0.75.
Calories are calculated directly from the same per-100 g energy value. The glycemic load estimate uses the formula GL = (available carbohydrate in grams × glycemic index) ÷ 100, with a typical GI of 43 for raw nectarines. Glycemic load below 10 is generally considered low.
Worked Examples
Example 1: One medium nectarine (142 g)
- Calories: 44 × 1.42 = 62.5 kcal
- Carbohydrates: 10.6 × 1.42 = 15.1 g
- Sugars: 7.9 × 1.42 = 11.2 g
- Fiber: 1.7 × 1.42 = 2.4 g
- Protein: 1.1 × 1.42 = 1.6 g
For a 150 g bowl of sliced nectarines, calories are 44 × 1.5 = 66 kcal, carbohydrates are 10.6 × 1.5 = 15.9 g, and potassium is 201 × 1.5 = 301.5 mg. A 100 g serving is simply 44 kcal with 10.6 g carbohydrate.
Reference Values Used
These are the per-100 g inputs for whole raw nectarines with skin, based on USDA FoodData Central.
| Nutrient | Per 100 g | Per medium nectarine (142 g) |
|---|---|---|
| Calories | 44 kcal | 62.5 kcal |
| Protein | 1.1 g | 1.6 g |
| Carbohydrates | 10.6 g | 15.1 g |
| Sugars | 7.9 g | 11.2 g |
| Fiber | 1.7 g | 2.4 g |
| Fat | 0.3 g | 0.4 g |
| Potassium | 201 mg | 285 mg |
| Vitamin C | 5.4 mg | 7.7 mg |
USDA values can vary by cultivar, ripeness, and growing conditions, so treat the results as estimates rather than laboratory-precise numbers.
Real-World Applications
Nectarine nutrition data are useful for meal prepping fruit bowls, tracking daily fruit intake, planning desserts, and balancing carbs on a plate. Because nectarines are juicy and relatively low in calories, they can replace higher-sugar snacks while still adding sweetness, fiber, and potassium. For a narrower look at how much sugar comes from a nectarine portion, see the nectarine sugar calculator. Since peaches and nectarines are nutritionally close cousins, the peach calorie calculator can also be a handy comparison when one fruit is in season.
Tips for Accurate Portions
- Weigh the nectarine after removing the pit but with the skin on for the closest match to USDA values.
- If a recipe uses chopped nectarine, pack it loosely into the measuring cup; a dense, pressed cup will weigh more and slightly change the totals.
- Very large nectarines can weigh 180 g or more, while small ones may be closer to 90 g. Adjust the quantity accordingly.
- Grilling or roasting nectarines removes some water, concentrating calories per gram. Use a raw gram weight before cooking for consistent tracking.
Frequently Asked Questions
How many calories are in a whole nectarine? A medium nectarine is about 62 kcal. Small ones can be closer to 40 kcal, and large ones around 80 kcal.
Are nectarines keto-friendly? They are not considered ketogenic in normal servings because a medium fruit contains roughly 12.7 g net carbs (15.1 g total carbohydrate minus 2.4 g fiber). A small wedge may fit into a very low-carb plan, but other berries are usually a better low-carb choice.
What is a normal glycemic load? A medium nectarine has a GL near 6.5, which is low. This is why nectarines are often a better fruit choice than high-GL options like watermelon or ripe bananas.
Do nectarines provide much potassium? They contribute about 285 mg per medium fruit, roughly 6 percent of the daily value. That is lower than bananas or apricots but still useful as part of a varied diet.
For a deeper look at fruit sugar or general calorie planning, browse the related fruit calculators on this site and check the USDA FoodData Central database for the latest published values.