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Peaches — Nutrients, Health Benefits, And Shopping Tips

Peaches photo

Listonic Team

September 5, 2024

Peaches are a sweet treat in the summer, offering health benefits when consumed as part of a balanced diet. Learn how to select perfectly ripe peaches, discover storage tricks to extend their freshness, and explore fun facts and culinary uses for this juicy fruit.

Peaches nutrients

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

Nutrition facts

Amount per 100 g

Calories

🔥 39 kcal

Nutrients per: 100 g% Daily Value*
Carbs10 g3.64%
Fiber2 g7.14%
Sugars8 g16%
Glycemic Index42 -
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 peaches stand out:

39

🍏 Low-Calorie Foods

42

🟢 Low Glycemic Index

Peaches facts & tips

🛒
Pick peaches that are fragrant and give slightly to pressure. They should have a deep color and velvety skin.
📦
Keep peaches at room temperature for 3 to 5 days until they ripen, then place them in a plastic bag in the refrigerator for up to 1 week.

Health benefits

Learn how peaches, packed with vitamins and antioxidants, can be a sweet and healthy fruit that enhances your diet and promotes well-being.
  • 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

Be aware of the possible risks linked to peaches.
  • 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.
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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 choose peaches

How to store peaches

Unripe peaches should be left at room temperature until they become soft. Once they are ripe, refrigerate them to extend their freshness for about a week. Placing them in the crisper drawer helps retain their moisture.

Being near ethylene-producing fruits can accelerate the ripening process of peaches. Do not store them in plastic bags as this can trap moisture and promote mold growth. Always make sure they are dry before placing them in the refrigerator to avoid spoilage. Eating them soon after they ripen ensures the best flavor and quality.

✅ Extra Tip

To ripen peaches more evenly, place them stem-side down on a flat surface at room temperature, and avoid stacking them to prevent bruising.

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

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 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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