Raw nectarines score 61/100, a 'Good' rating, primarily due to being a minimally processed whole fruit that contributes beneficial fiber.
Nectarines are a minimally processed whole food, classified as NOVA 1.
Each 100g serving provides 1.7g of fiber, contributing to daily intake.
They contain 0g of added sugar and 0mg of sodium, making them a clean choice.
With only 44 calories per 100g, nectarines are a low-calorie fruit option.
A 100g serving offers 6% of the Daily Value for Vitamin C.
Scores -1 points above the fruit category average (62/100 across 69 foods).
Fiber
1.7g
6% of Daily Value
Protein
1.06g
2% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
0mg
0% of Daily Value
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What it brings to the table
Fiber (1.7g)+1
Whole food (NOVA 1)+10
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What holds it back
Nothing significantly penalised here. Well done.
Why it scores 61
Nectarines achieve a 'Good' FoodScore of 61 out of 100, largely because they are a minimally processed whole food. This classification (NOVA 1) earns a significant bonus of +10 points, reflecting their natural state and lack of industrial processing. The presence of 1.7g of fiber per 100g also contributes a +1 bonus, supporting digestive health. Nectarines contain no added sugar, trans fat, or sodium, which prevents any penalties related to these components. Their low calorie count of 44 calories per 100g and minimal fat content also align well with dietary guidelines. While nectarines provide some vitamins and minerals like Vitamin C (6% DV) and potassium (4% DV), these amounts are not high enough to earn additional significant bonuses. To achieve a higher score, nectarines would need to offer substantially more fiber, protein, or a wider array of micronutrients in higher percentages of the Daily Value.
Health benefits
What the nutrients in nectarine raw actually do for you, grounded in established dietary science.
Supports Digestive Health
Nectarines contribute to digestive health primarily through their fiber content. Each 100g serving provides 1.7g of dietary fiber, which is important for maintaining regular bowel movements and preventing constipation. Dietary guidelines emphasize the role of fiber in promoting a healthy digestive system by adding bulk to stool and facilitating its passage. While 1.7g is a modest amount, incorporating nectarines as part of a varied diet rich in fruits and vegetables helps meet the recommended daily fiber intake. This can contribute to overall gut well-being and regularity.
Aids in Weight Management
Nectarines can be a beneficial addition to a weight management plan due to their low calorie density and fiber content. A 100g serving contains only 44 calories, making it a satisfying snack without contributing excessive energy. The 1.7g of fiber per serving can help promote feelings of fullness and satiety, which may reduce overall calorie intake throughout the day. Choosing whole fruits like nectarines over more calorie-dense or ultra-processed snacks can support weight goals by providing nutrients and volume with fewer calories. They offer a naturally sweet option without added sugars.
Contributes to Antioxidant Intake
Nectarines contribute to the body's antioxidant intake, particularly through their Vitamin C content. A 100g serving provides 6% of the Daily Value for Vitamin C, an essential nutrient known for its antioxidant properties. Antioxidants help protect the body's cells from damage caused by free radicals, which are linked to various chronic diseases. While not exceptionally high, regular consumption of fruits like nectarines, which contain Vitamin C, supports the body's natural defense mechanisms. Including a variety of fruits ensures a broad spectrum of beneficial compounds.
Supports Heart Health
Nectarines can support heart health through their nutritional profile, particularly their lack of detrimental components and presence of beneficial minerals. They contain 0mg of sodium and 0g of saturated or trans fat, factors that are crucial for maintaining healthy blood pressure and cholesterol levels. Additionally, a 100g serving provides 201mg of potassium, which contributes 4% of the Daily Value. Potassium is important for counteracting the effects of sodium and maintaining fluid balance, both of which are vital for cardiovascular function. Incorporating whole fruits like nectarines into the diet aligns with recommendations for a heart-healthy eating pattern.
Raw nectarines score 61/100, a 'Good' rating, primarily due to being a minimally processed whole fruit that contributes beneficial fiber.
How to eat it
Nectarines are a versatile and popular stone fruit in the US diet, typically enjoyed fresh and raw. Their sweet, slightly tangy flavor and smooth skin make them an easy snack or addition to various dishes. They are often eaten out of hand, sliced into salads, or incorporated into desserts. A reasonable serving size is generally one medium nectarine, which is roughly equivalent to a 100g serving.
Enjoy nectarines fresh and raw as a simple snack or dessert alternative to benefit from their natural sweetness and fiber.
Slice nectarines into yogurt, oatmeal, or cottage cheese for added flavor, texture, and a boost of vitamins.
Incorporate sliced nectarines into green salads with grilled chicken or fish for a sweet and savory contrast.
Store ripe nectarines at room temperature for optimal flavor, then refrigerate to extend their freshness for a few days.
Pair nectarines with a small handful of nuts or seeds to add healthy fats and protein, enhancing satiety.
Things to keep in mind
Nectarines are generally well-tolerated by most individuals and are not commonly associated with widespread allergies, though cross-reactivity with birch pollen can occur in some people with oral allergy syndrome. Their fiber content is moderate, so they are unlikely to cause significant gastrointestinal distress in typical serving sizes. There are no widely documented cautions or significant drug interactions associated with consuming nectarines at normal dietary levels. Individuals with specific fruit allergies or sensitivities should exercise caution, but for the general population, nectarines are considered a safe and healthy food choice.
Yes, raw nectarines are considered healthy. They are a minimally processed whole fruit (NOVA 1) that provides dietary fiber, Vitamin C, and potassium. With only 44 calories per 100g and no added sugar or sodium, they align well with dietary guidelines for a balanced diet. Their nutrient profile contributes to overall well-being.
Are nectarines good for weight loss?
Nectarines can be beneficial for weight loss due to their low calorie density and fiber content. A 100g serving contains only 44 calories and 1.7g of fiber, which can help promote feelings of fullness and reduce overall calorie intake. Choosing whole fruits like nectarines over more calorie-dense snacks supports weight management goals.
Are nectarines ultra-processed?
No, raw nectarines are not ultra-processed. They are classified as NOVA 1, meaning they are unprocessed or minimally processed. This indicates they are in their natural state or have undergone only minor alterations like washing or trimming, without the addition of industrial ingredients.
How should I store nectarines?
For best flavor, store firm, unripe nectarines at room temperature until they soften slightly. Once ripe, you can refrigerate them in a plastic bag for up to a week to extend their freshness. Wash them just before eating to prevent spoilage.
What can I use instead of nectarines?
If nectarines are unavailable, you can substitute them with other stone fruits like peaches, plums, or apricots. These fruits offer similar sweetness, texture, and nutritional benefits, making them suitable alternatives in most recipes or for snacking.
Do nectarines have a lot of sugar?
Nectarines contain natural sugars, but they have no added sugar. A 100g serving is relatively low in calories (44 kcal) for a fruit. The natural sugars are accompanied by fiber, which helps moderate their impact on blood sugar compared to foods with added sugars.
Can nectarines help with digestion?
Yes, nectarines can aid digestion due to their fiber content. Each 100g serving provides 1.7g of dietary fiber, which is important for maintaining regular bowel movements and promoting gut health. Including fiber-rich fruits like nectarines can contribute to a healthy digestive system.