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Nectarines

Nectarines — Nutrients, Health Benefits, and Shopping Tips

Nectarines photo

Listonic Team

September 4, 2024

Nectarines, closely related to peaches, offer vitamins A and C, and fiber. They are juicy and flavorful when ripe. Understand how to pick the best nectarines by checking for a slight give and a sweet aroma at the stem, and learn how to store them at home to maximize their taste and nutritional value.

Nutrition facts

Check the detailed nutritional values of nectarines, including information such as calories, fats, carbohydrates, and proteins per 100 grams of the product.

Nutrition facts

Amount per 100 g

Calories

🔥 44 kcal

Nutrients per: 100 g% Daily Value*
Carbs11 g4%
Fiber2 g7.14%
Sugars8 g16%
Glycemic Index35 -
Protein1 g2%
Sodium0 mg-
Total Fat0 -

*The % of 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.

Among other things, here's what makes nectarines stand out:

35

🟢 Low Glycemic Index

Did you know?

🛒
Pick nectarines that are slightly soft with a fragrant aroma. They should have a smooth, vibrant skin.
😋
Nectarines are similar to peaches but have smooth skin and are slightly sweeter and firmer.
📦
Store nectarines at room temperature until ripe, then refrigerate in a plastic bag and use within five to seven days.

Health benefits

Learn how nectarines, packed with vitamins and antioxidants, can be a delicious and nutritious fruit that enhances your diet and promotes a healthier lifestyle.
  • High in vitamins and minerals such as Vitamin C, Vitamin A, potassium, and fiber, which support immune function, skin health, and overall well-being.
  • Rich in antioxidants such as beta-carotene, which help protect the body from free radicals and reduce inflammation.
  • Supports digestive health with their fiber content, promoting regular bowel movements and a healthy gut microbiome.
  • Low in calories, making them a nutritious option for weight management and overall health.
  • Hydrating due to their high water content, helping to maintain hydration.

Health risks

Be aware of the possible issues linked to nectarines.
  • High sugar content relative to other fruits, which may cause blood sugar spikes, particularly concerning for diabetics or those on low-sugar diets.
  • Potential for digestive discomfort such as bloating or diarrhea when consumed in large quantities due to their high fiber content.
  • Risk of allergic reactions in some individuals, particularly those allergic to stone fruits like peaches, causing symptoms like itching, swelling, or difficulty breathing.
  • Potential for pesticide residue on conventionally grown nectarines, which can pose health risks if not properly washed or sourced from organic suppliers.
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How to choose nectarines

Seek out nectarines that are slightly firm with a vibrant color, indicating they are ripe and ready to eat. The skin should be free of bruises and soft spots.

Do not select nectarines with hard, unyielding flesh near the stem or those with visible cuts or punctures, as these fruits will likely spoil quickly or may already be compromised.

How to choose nectarines

How to store nectarines

Unripe nectarines can be kept at room temperature until they ripen. Once ripe, store them in the refrigerator to prolong their freshness. Properly stored, ripe nectarines can last for up to a week in the fridge.

Exposure to ethylene-producing fruits like apples can cause nectarines to ripen too quickly. Avoid storing them in plastic bags as this can trap moisture and lead to mold. Ensure they are dry before refrigerating to maintain their texture and flavor.

✅ Extra Tip

To speed up the ripening process of nectarines, place them in a paper bag with a banana, but check daily to avoid over-ripening.

How long do they last?

Nectarines can last for 3-5 days at room temperature and up to 1 week in the refrigerator. For longer storage, nectarines can be frozen for up to 12 months.

What to do with leftovers?

Leftover nectarines can be used in a variety of sweet and savory dishes. Slice them and add to salads with greens, nuts, and a citrus vinaigrette, or mix them into a fruit salad with other summer fruits like berries and melons. Nectarines are also great when grilled and served as a side dish with meats or as a topping for desserts.

Use nectarines as a topping for yogurt, oatmeal, or cereal, or blend them into a smoothie with yogurt and honey for a refreshing drink. If you have a lot of nectarines, consider making a batch of nectarine jam or preserves to enjoy later. Nectarines can also be baked into pies, tarts, or cobblers for a sweet treat, or used as a filling for crêpes or pastries. For a quick snack, enjoy nectarines on their own, or drizzle them with honey and serve with a dollop of whipped cream.

👨‍⚕️️ Medical disclaimer

The content on this website is for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment.

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How nectarines support specific health conditions

Nectarines are a juicy, low-calorie fruit rich in vitamin C, supporting immune health and promoting skin health by boosting collagen production. They are also high in fiber, promoting digestive health and aiding in bowel regularity. Nectarines contain antioxidants, such as beta-carotene, supporting eye health and protecting cells from oxidative damage. Their natural sweetness and hydrating properties make them a refreshing and nutritious snack, ideal for weight management.

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