How healthy is nectarine?
Is nectarine healthy? Yes, for most people. Nectarine scores 68/100 on the HowHealthyIs Score: 100 g provides 44 kcal, 1.7 g fiber and 5.4 mg vitamin C. Nutritionally close to a peach, with smooth skin and slightly more vitamin A and C. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Nectarine ranks higher than 68% of them.
Counts in favor (% daily value per 100 kcal)
- Fiber14%
- Vitamin C14%
- Vitamin E12%
- Potassium10%
- Magnesium5%
- Protein5%
- Vitamin A4%
- Iron4%
- Calcium1%
Counts against
- Saturated fat0%
- Added sugars0%
- Sodium0%
Raw NRF9.3: 67 minus 0 = 67. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in nectarine?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 44 kcal | 62 kcal | |
| Protein | 1.1 g | 1.5 g | 3% |
| Carbohydrates | 11 g | 15 g | 5% |
| Fiber | 1.7 g | 2.4 g | 9% |
| Sugars | 7.9 g | 11 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 0.3 g | 0.5 g | 1% |
| Saturated fat | <0.1 g | <0.1 g | 0% |
| Vitamins | |||
| Vitamin A | 17 µg | 24 µg | 3% |
| Vitamin C | 5.4 mg | 7.7 mg | 9% |
| Vitamin E | 0.8 mg | 1.1 mg | 7% |
| Minerals | |||
| Calcium | 6 mg | 8.5 mg | 1% |
| Iron | 0.3 mg | 0.4 mg | 2% |
| Potassium | 201 mg | 285 mg | 6% |
| Magnesium | 9 mg | 13 mg | 3% |
| Sodium | 0 mg | 0 mg | 0% |
Source: USDA FoodData Central, "Nectarines, raw" (FDC 169914). Values rounded.
Why is nectarine good for you?
A typical portion does not supply 10% or more of the daily value for any of the nine nutrients we score.
Good ways to use it
- Snacks
- Salads and grilled desserts
What should you watch out for?
- Nothing notable for most people.
Which fruits score higher?
Other fruits with more nutrition per calorie. Variety matters more than picking one winner.