Calories in Nectarines
44 calories per 100g (100g)
A 100g serving of raw nectarine contains 44 calories, making it one of the lighter fruit options you can snack on. A medium nectarine (about 142g) comes in at roughly 62 calories, with most of those calories coming from natural sugars and carbohydrates. With less than 0.5g of fat and over 1.7g of fiber per 100g, nectarines are a satisfying, low-calorie whole food.
Calories by Portion Size
| Portion | Weight | Calories |
|---|---|---|
| 1 small nectarine (approx.) | 113g | 50 |
| 1 medium nectarine (approx.) | 142g | 62 |
| 1 large nectarine (approx.) | 170g | 75 |
| 100g (USDA standard serving) | 100g | 44 |
| Half a medium nectarine | 71g | 31 |
| 1 cup sliced nectarine | 154g | 68 |
| Half cup sliced nectarine | 77g | 34 |
Protein
1.06g
10% of calories
Carbs
10.6g
96% of calories
Fat
0.32g
7% of calories
How does this compare?
Raw nectarines are comparable in calories to peaches (39 kcal/100g) and slightly lower in calories than grapes (69 kcal/100g), making them one of the more calorie-efficient choices among fresh fruits. They deliver a similar nutrition profile to peaches but with slightly more natural sugar per serving.
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- 1.
Eat nectarines whole with the skin on — the skin adds fiber that slows sugar absorption and helps keep you full longer.
- 2.
Swap a higher-calorie dessert for a sliced nectarine with a tablespoon of Greek yogurt to satisfy a sweet craving under 100 calories.
- 3.
Watch portion size with sliced nectarines in fruit salads — it's easy to eat the equivalent of 2–3 whole fruits without noticing.
- 4.
Pair a nectarine with a source of protein like cottage cheese or a handful of nuts to make the snack more satiating and blood-sugar-friendly.
- 5.
Choose nectarines that are firm and fragrant — peak-ripeness fruit tastes sweeter naturally, reducing the urge to add sugar or syrups.
Common Questions About Calories in Nectarines
How many calories are in a medium nectarine?
A medium raw nectarine weighing approximately 142g contains about 62 calories, based on USDA data of 44 calories per 100g.
Are nectarines good for weight loss?
Nectarines are a low-calorie, fiber-containing fruit — a medium one has just 62 calories — which can fit well into a calorie-controlled diet. Their fiber and water content support satiety without a large calorie cost.
How many carbs are in a nectarine?
A 100g serving of raw nectarine contains 10.6g of carbohydrates, of which 7.89g are natural sugars and 1.7g is dietary fiber. A medium nectarine (142g) has roughly 15g of total carbs.
Is a nectarine high in sugar?
A 100g serving of raw nectarine contains 7.89g of natural sugar, and a medium nectarine has about 11g. This is moderate compared to other fruits and comes packaged with fiber, which helps temper the glycemic impact.