Peaches — Nutrients, Health Benefits, and Shopping Tips
Written by Listonic Team
Last update on September 5, 2024
Peaches nutrients
Nutrition facts
Amount per 100 g
Calories
🔥 39 kcal
| Nutrients per: 100 g | Value | % Daily Value* |
|---|---|---|
| Carbs | 10 g | 3.64% |
| Fiber | 2 g | 7.14% |
| Sugars | 8 g | 16% |
| Glycemic Index | 42 | - |
| Protein | 1 g | 2% |
| Sodium | 0 mg | - |
| Total Fat | 0 | - |
*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.
39
🍏 Low-Calorie Foods
42
🟢 Low Glycemic Index
Peaches facts & tips
Health benefits
- Rich in vitamins and minerals such as Vitamin C, Vitamin A, and potassium, supporting overall health.
- Contains antioxidants that help protect the body from free radicals.
- High in fiber, promoting digestive health and regular bowel movements.
- Low in calories, making them a nutritious option for weight management.
Health risks
- High sugar content relative to other fruits, which may cause blood sugar spikes, particularly concerning for diabetics.
- Risk of allergic reactions in some individuals, particularly those allergic to stone fruits, causing symptoms like itching, swelling, or difficulty breathing.
- Potential for pesticide residue on conventionally grown peaches, which can pose health risks if not properly washed or sourced from organic suppliers.
- Potential for digestive discomfort such as bloating or gas when consumed in large quantities due to their high fiber content.
How to choose peaches
Peaches should be fragrant with a fuzzy skin that yields slightly under gentle pressure, indicating ripeness. The color should be a warm, golden yellow with a blush of red where exposed to the sun.
Do not choose peaches that are hard or have green patches near the stem, as they are not yet ripe. Peaches that are bruised or have soft spots should also be avoided, as they will spoil quickly.
How to store peaches
Unripe peaches should be kept at room temperature until they soften. Once ripe, store them in the refrigerator to prolong their freshness for up to a week. Keeping them in the crisper drawer helps maintain their juiciness.
Exposure to ethylene-producing fruits can cause peaches to ripen too quickly. Avoid storing them in plastic bags which can trap moisture and lead to mold. Always ensure they are dry before refrigerating to prevent spoilage. Consuming them promptly after ripening preserves their best quality.
✅ Extra Tip
How long do they last?
Peaches can last for 3-5 days at room temperature and up to 1 week in the refrigerator once ripe. For longer storage, peaches can be frozen for up to 12 months.
What to do with leftovers?
Leftover peaches can be used in a variety of sweet and savory dishes. Slice them and add to salads with greens, nuts, and a tangy vinaigrette, or mix them into a fruit salad with other summer fruits like berries and melon. Peaches are also great when grilled and served as a side dish with meats or as a topping for desserts.
Use peaches 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 peaches, consider making a batch of peach jam or preserves to enjoy later. Peaches 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 peaches on their own, or drizzle them with honey and serve with a dollop of whipped cream.
👨⚕️️ Medical disclaimer
How peaches support specific health conditions
Peaches are a juicy, low-calorie fruit rich in vitamin C, promoting immune health and skin health by aiding collagen production. They are also high in fiber, supporting digestive health by promoting regular bowel movements. Peaches contain antioxidants, such as beta-carotene, supporting eye health and protecting against oxidative stress. Their hydrating properties make them an excellent option for weight management and overall well-being.
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Listonic Team
Fact-checked
Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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