With a FoodScore of 60/100, raw peaches are a good choice, primarily due to their status as a minimally processed whole food and their low calorie count.
Raw peaches score 60/100, indicating a good nutritional profile.
They are a minimally processed whole food (NOVA 1), contributing to their positive score.
A 100g serving contains only 39 calories, making them a low-energy fruit option.
Peaches provide 1.5g of fiber per 100g, supporting digestive health.
They contain no added sugar or sodium, aligning with healthy dietary guidelines.
Scores -10 points above the legume category average (70/100 across 46 foods).
Fiber
1.5g
5% of Daily Value
Protein
0.91g
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
Whole food (NOVA 1)+10
−
What holds it back
Nothing significantly penalised here. Well done.
Why it scores 60
Raw peaches achieve a FoodScore of 60 out of 100, placing them in the 'Good' category. This score is significantly boosted by their classification as a NOVA 1 food, meaning they are unprocessed or minimally processed, which adds a substantial 10 points. Nutritionally, peaches are notable for their low calorie density, providing only 39 calories per 100g, and their virtual absence of total fat (0.25g) and saturated fat (0.02g). They also contain no added sugar and zero sodium, which are key positive factors according to dietary guidelines. While peaches offer some dietary fiber (1.5g per 100g), this amount is moderate and doesn't contribute a large bonus. Similarly, their micronutrient profile, including 4% DV for potassium and 7% DV for Vitamin C, is present but not exceptionally high. To achieve a higher score, peaches would need to provide significantly more fiber or a broader range of micronutrients in higher percentages.
Health benefits
What the nutrients in peach raw actually do for you, grounded in established dietary science.
Supports Healthy Digestion
Peaches contribute to digestive health primarily through their fiber content. A 100g serving provides 1.5g of dietary fiber, which is important for maintaining regular bowel movements and preventing constipation. Fiber adds bulk to stool, facilitating its passage through the digestive tract. While not exceptionally high, this amount of fiber, when part of a diet rich in fruits and vegetables, helps meet daily fiber recommendations. The insoluble fiber in peaches acts as a bulking agent, supporting overall gut function.
Aids in Weight Management
Raw peaches can be a beneficial inclusion in a weight management plan due to their low calorie count and high water content. With only 39 calories per 100g, peaches allow for a relatively large serving size without contributing excessive energy. The combination of water and fiber helps promote satiety, making you feel fuller for longer and potentially reducing overall calorie intake. Choosing low-calorie, nutrient-dense fruits like peaches over higher-calorie snacks can support a calorie deficit necessary for weight loss.
Contributes to Hydration
Peaches have a very high water content, making them an excellent food for maintaining hydration. Staying adequately hydrated is crucial for numerous bodily functions, including nutrient transport, temperature regulation, and joint lubrication. While drinking water is paramount, consuming water-rich foods like peaches can contribute to your daily fluid intake. This characteristic also contributes to their low calorie density, making them a refreshing and light snack option.
Provides Antioxidants
Peaches contain various compounds with antioxidant properties, including Vitamin C. A 100g serving provides 7% of the Daily Value for Vitamin C, which is a well-known antioxidant that helps protect cells from damage caused by free radicals. These antioxidants play a role in reducing oxidative stress in the body, which is linked to various chronic diseases. Including fruits like peaches in your diet contributes to your overall intake of protective plant compounds.
With a FoodScore of 60/100, raw peaches are a good choice, primarily due to their status as a minimally processed whole food and their low calorie count.
How to eat it
Raw peaches are a versatile and refreshing fruit, typically enjoyed fresh as a snack or incorporated into various dishes. They are a staple in the American diet, especially during warmer months. Their natural sweetness makes them suitable for both sweet and savory applications, and they pair well with a wide range of foods. A typical serving size is one medium peach, which is roughly equivalent to 100-150g.
Enjoy peaches fresh and unpeeled to maximize fiber intake; simply wash thoroughly before eating.
Add sliced peaches to yogurt, oatmeal, or salads for natural sweetness and a boost of nutrients.
Store ripe peaches at room temperature for optimal flavor, then refrigerate to extend their freshness.
Pair peaches with a source of protein or healthy fat, like nuts or cottage cheese, to enhance satiety and balance blood sugar.
Things to keep in mind
For most individuals, raw peaches are a safe and healthy food with no widely documented significant cautions at normal serving sizes. Peach allergies, though uncommon, can occur and may manifest as oral allergy syndrome, causing itching or tingling in the mouth. Individuals with a known allergy to stone fruits should avoid peaches. Due to their moderate fiber content, consuming very large quantities might cause mild gastrointestinal discomfort in sensitive individuals, but this is rare with typical consumption.
Yes, raw peaches are considered a healthy food. They are a minimally processed (NOVA 1) whole fruit, low in calories (39 per 100g), and contain no added sugar or sodium. They also provide dietary fiber and some essential vitamins and minerals, such as Vitamin C and potassium.
Is raw peach good for weight loss?
Raw peaches can be beneficial for weight loss. Their low calorie density (39 calories per 100g) and high water content allow you to eat a satisfying portion without consuming many calories. The fiber content also contributes to feelings of fullness, which can help manage overall calorie intake.
Is raw peach ultra-processed?
No, raw peaches are not ultra-processed. They are classified as a NOVA 1 food, meaning they are unprocessed or minimally processed. This indicates they retain their natural nutritional integrity and are free from industrial additives commonly found in ultra-processed foods.
How should I store raw peaches?
To get the best flavor, store firm, unripe peaches at room temperature on your counter until they soften. Once ripe, you can refrigerate them in a plastic bag for up to a week to extend their freshness. Wash peaches just before eating to prevent premature spoilage.
What are some good alternatives to raw peaches?
Good alternatives to raw peaches, offering similar nutritional benefits and versatility, include other stone fruits like nectarines, plums, and apricots. Berries such as strawberries or blueberries also provide comparable low-calorie sweetness and fiber, making them excellent substitutes.
Do peaches have a lot of sugar?
Peaches contain natural sugars, but they have no added sugar. A 100g serving has about 8g of natural sugars. When consumed as a whole fruit, the fiber content helps to modulate the impact of these sugars on blood sugar levels, making them a healthier choice than sugary drinks or processed sweets.
Can I eat peach skin?
Yes, peach skin is edible and safe to eat. In fact, consuming the skin adds extra fiber and antioxidants to your diet. Just be sure to wash the peach thoroughly under running water before eating to remove any dirt or pesticide residues.