Which is healthier, peach or nectarine?

They're close enough that either works. USDA data puts peach at 42 calories per 100g against nectarine's 44, but nectarine carries more potassium (201mg vs 122mg) and vitamin C (5.4mg vs 4.1mg). Peach edges ahead on vitamin A (24mcg vs 17mcg). Pick by taste, not nutrition.

What's the difference between a peach and a nectarine?

Mostly skin and texture, not nutrition. Peaches have fuzzy skin and are usually softer; nectarines are smooth-skinned, firmer, and a touch more aromatic, the result of a single recessive gene. Calories run 42 per 100g for peach and 44 for nectarine, close enough to ignore when choosing.

How many calories are in a peach vs a nectarine?

A medium peach (150g) is 63 calories; a medium nectarine (142g) is 62. Per 100g, peach is 42 calories and nectarine is 44, a 2-calorie gap that won't move a diet either way.

Which has more fiber, peach or nectarine?

Nectarine, by a small margin: 1.7g of fiber per 100g against peach's 1.5g. A medium nectarine (142g) carries about 2.4g and a medium peach (150g) about 2.25g. Neither is a major fiber source on its own.

Which has more vitamin C, peach or nectarine?

Nectarine, with 5.4mg per 100g against peach's 4.1mg. Neither gets you far toward the daily target on its own (adults need roughly 75-90mg), but a piece of either fruit contributes a meaningful side dose alongside whatever else you're eating.

Are peaches or nectarines better for weight loss?

Both work well: peach is 42 calories per 100g with 1.5g fiber, nectarine is 44 calories with 1.7g fiber. Both fruits are roughly 88-89% water, which adds volume for the calories. The 2-calorie-per-100g gap is too small to be the deciding factor.

Can I substitute nectarines for peaches in recipes?

Yes, in almost anything. They swap 1:1 in baking, grilling, and salads since their calorie and sugar profiles are nearly identical (nectarine 44 cal/7.9g sugar per 100g vs peach 42 cal per 100g). The main difference is skin: nectarine skin is thinner and doesn't need peeling, which saves a step in most recipes.

Peach

Nectarine

All Comparisons

Peach vs Nectarine

Nectarine

Wins in 1 of 6 categories

Compare peach and nectarine calories, fiber, potassium, and vitamin C using USDA data. See which stone fruit is lighter per serving and which packs more nutrients.

Verdict (USDA data)

Per 100g (USDA data), Peach has 42 calories vs Nectarine's 44. Pick Peach for fewer calories.

Sources: Peach (FDC 325430) · Nectarine (FDC 169914)

Nutrition Comparison (per 100g)

Nutrient	Peach		Nectarine
Calories	42	vs	44
Protein	0.9g	vs	1.1g
Carbs	10.1g	vs	10.6g
Fat	0.3g	vs	0.3g
Fiber	1.5g	vs	1.7g
Sodium	13mg	vs	0mg

Winner determined by: fewer calories, more protein, fewer carbs, less fat, more fiber, less sodium

Source: USDA FoodData Central. Peach: FDC 325430 · Nectarine: FDC 169914.

When to Choose Each

Choose Peach when:

You want marginally fewer calories (42 vs 44 per 100g)
You want more vitamin A (24mcg vs 17mcg per 100g)
You're baking or grilling and want the classic fuzzy-skin texture
You don't mind peeling before eating

See full Peach nutrition

Choose Nectarine when:

You want more potassium (201mg vs 122mg per 100g)
You want more vitamin C (5.4mg vs 4.1mg per 100g)
You want a firmer bite and don't want to peel anything
You want slightly more fiber (1.7g vs 1.5g per 100g)

See full Nectarine nutrition

Frequently Asked Questions

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Last updated: 2026-08-06

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