Peaches are a well-known and well-loved summer fruit. A fresh peach is succulent and juicy, filled with nourishing sweetness and delicious flavour. Peaches are also a very nutritious fruit, full of vitamins, minerals, and nutrients. But have you ever asked “how many calories in a peach?” Of course the answer to that question varies depending on the size of the peach, but on the tables below we have listed all the nutrition facts information for peaches of the most common sizes.
|1 X-large Peach (224g)||87||21g||0.5g||2g|
|1 large Peach 175g||68||17g||0.44g||1.6g|
|1 medium Peach 148g||58||14g||0.4g||1.3g|
The U.S. Department of Agriculture has tested peaches of different sizes, and the information they have provided us with is listed on this table. We have included the most relevant nutritional statistics along with the calories in a peach, such as how much protein in a peach, how much fat in a peach, and we have also listed the amount of carbs in a peach too. These figures are for raw, fresh peaches, as canned peaches in syrup will obviously have different nutritional values. These figures only include the edible portion of the peach, so the peach pit itself is ignored for the purposes of these calculations.
How Many Calories in a Peach
The information on the table shows us that the calories in peaches are moderate, but certainly not excessive. A medium peach only has 58 calories for example, which is certainly not enough to stop you from adding peaches to your diet, even if you are trying to lose weight. Peaches also have only a moderate amount of carbs: approximately 10% of the peach is carbohydrate (by weight). For most eating routines, this level of carbohydrate shouldn’t be a problem. If you are on a specific “low-carb” diet however, even this small amount of carbs might be too much.
The other good news regarding peaches is that they are exceptionally low in fat; low enough even to be considered fat free. Like most fruit however, peaches are also extremely low in protein. This aspect of your diet should be made up from other foods such as eggs or a chicken breast. Even if you aren’t trying to “bulk-up” or gain muscle mass, protein should be an important part of your eating plan and shouldn’t be neglected.
Calories in Peaches
Even though peaches are a remarkably healthy fruit, and make a fantastic snack (especially when compared to candy or potato chips!), there are still calories in peaches that need to be factored into anyone’s diet. If your lifestyle is reasonably active, the calories in a peach should be easily burned off in your day-to-day routine. If you want to know how much exercise it takes to burn the calories contained in a peach, we have included a nutritional calculator below.
How Many Vitamins in a Peach?
There are two varieties of fruit that are commonly considered ‘peaches’. The first is the nectarine, which is almost identical to a regular peach, except that the nectarine has smooth skin, while the regular peach has furry skin. The vitamins listed below are for a regular medium sized peach.
- Vitamin A – 489 IU
- Vitamin B1 (thiamine) – 0.036 mg
- Vitamin B2 (riboflavin) – 0.047 mg
- Niacin – 1.209 mg
- Folate – 6 mcg
- Pantothenic Acid – 0.229 mg
- Vitamin B6 – 0.037 mg
- Vitamin C – 9.9 mg
- Vitamin E – 1.09 mg
- Vitamin K – 3.9 mcg
How Many Minerals in a Peach
Peaches also contain many minerals that your body needs to function at peak performance. Some of the most important minerals in peaches are outlined on the table below. These figures are base on a single medium peach.
- Potassium – 285 mg
- Phosphorus – 30 mg
- Magnesium – 14 mg
- Calcium – 9 mg
- Iron – 0.38 mg
- Selenium 0.1 mcg
- Manganese – 0.091 mg
- Copper – 0.102 mg
- Zinc – 0.26 mg
Overall, peaches are a delicious and nutritious snack that should be enjoy by everybody. They are high in vitamins and minerals, and a fresh peach tastes fantastic, and even children will find them a sweet yet healthy substitute for candy or chocolate.