Calories in Nectarines: Per 100 g, Per Serving & Nutrition Facts
How many calories in nectarines: per 100 g and per serving
Figures are for: Nectarine
| Nutrient | Per 100 g | Serving: one, 140 g |
|---|---|---|
| Calories | 44 kcal | 62 kcal |
| Energy (kilojoules) | 184 kJ | 258 kJ |
| Protein | 1.1 g | 1.5 g |
| Fat | 0.3 g | 0.4 g |
| incl. saturated | 0 g | 0 g |
| Total carbohydrates | 11 g | 15 g |
| incl. sugars | 7.9 g | 11 g |
| incl. fiber | 1.7 g | 2.4 g |
| Salt | 0 g | 0 g |
*Where the numbers come from
Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label.
44 kcal (184 kJ) per 100 g · P/F/C 1.1/0.3/11 g
One medium piece (≈140 g) — 62 kcal (258 kJ) · Nutri-Score A
Per 100 g: sugar: medium saturated fat: low salt: low fiber: low
Are nectarines healthy?
Yes. On their nutrient profile, nectarines are a healthy choice: grade A on the open 2023 Nutri-Score algorithm, the top grade.
For
- Low in calories: 44 kcal per 100 g, so a serving (one, 140 g) is 62 kcal.
- Counts toward your fruit and vegetables: a 140 g serving is 35% of the 400 g a day the WHO advises.
A typical serving (one, 140 g) has 62 kcal, 1.5 g protein, 0.4 g fat and 15 g carbs. Other weights in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
A nectarine is a smooth-skinned variety of peach, and nutritionally the two are almost the same: water, vitamin C, potassium and fruit sugar.
protein 10%fat 6%carbs 84%
Vitamins and minerals in nectarines
No single vitamin or mineral reaches 10% of the Daily Value per 100 g; the value of this food is elsewhere (see the nutrition table above).
| Nutrient | Per 100 g | Serving: one, 140 g | % DV |
|---|---|---|---|
| Vitamin C | 5.4 mg | 7.6 mg | 8% |
| Vitamin E | 0.77 mg | 1.1 mg | 7% |
| Thiamin (B1) | 0.03 mg | 0.05 mg | 4% |
| Riboflavin (B2) | 0.03 mg | 0.04 mg | 3% |
| Niacin (B3) | 1.1 mg | 1.6 mg | 10% |
| Potassium | 201 mg | 281 mg | 6% |
| Magnesium | 9 mg | 13 mg | 3% |
| Phosphorus | 26 mg | 36 mg | 3% |
| Copper | 0.09 mg | 0.12 mg | 13% |
| Manganese | 0.05 mg | 0.08 mg | 3% |
*Where the vitamin numbers come from
Vitamins and minerals come from the USDA FoodData Central record “Nectarines, raw” (FDC ID 169914, SR Legacy; public domain), checked October 14, 2026; the record was matched to this food by calories, protein and fat. % DV is per serving, against the FDA Daily Values used on Nutrition Facts labels (2,000-calorie diet). The table lists nutrients that reach at least 2% DV per 100 g; the rest are absent or trace. Varieties, seasons and brands differ, and cooking in water leaches some vitamin C and B vitamins.
Nectarines calories by weight, 50–300 g
150 g of nectarines has 66 calories and 200 g has 88. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g | Fiber, g |
|---|---|---|---|
| 50 g | 22 | 0.6 / 0.2 / 5.4 | 0.9 |
| 100 g | 44 | 1.1 / 0.3 / 11 | 1.7 |
| 140 g — typical serving | 62 | 1.5 / 0.4 / 15 | 2.4 |
| 150 g | 66 | 1.7 / 0.5 / 16 | 2.6 |
| 200 g | 88 | 2.2 / 0.6 / 21 | 3.4 |
| 250 g | 110 | 2.8 / 0.8 / 27 | 4.3 |
| 300 g | 132 | 3.3 / 0.9 / 32 | 5.1 |
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Calories in nectarines by piece and serving
| Measure | Kcal | P / F / C, g |
|---|---|---|
| 1 small (130 g) | 57 | 1.4 / 0.4 / 14 |
| 1 medium (140 g) | 62 | 1.5 / 0.4 / 15 |
| 1 large (155 g) | 68 | 1.7 / 0.5 / 17 |
How we count
Piece weights are averages. Spoons are level US measures: 1 tsp = 4.9 ml, 1 tbsp = 14.8 ml, 1 cup = 240 ml; the weight follows the density of the food (USDA FoodData Central measure weights). The diary uses the same measures — log a portion in pieces, spoons or grams.
Try it with your numbers
Portion → calories and macros
Pick a food and a portion.
Nectarines: more nutrition highlights
They have 2.4 g of fiber per serving — roughly 10% of the 25 g a day most adults fall short of.
How much movement is one serving?
A serving (one, 140 g) is 62 kcal — roughly 20 min of easy walking or 8 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Nectarines: swaps and alternatives
No need to swap: nectarines already get grade A, the top of the scale, and nothing is in the red on the per-100 g traffic light: sugar 7.9 g (red is over 22.5 g), saturated fat 0 g (over 5 g) and salt 0 g (over 1.5 g). We only suggest a swap when it fixes a real problem. How we pick swaps.
Equally good alternatives
Same food group and the same place on the plate, with a Nutri-Score grade at least as good. Figures are for 140 g, a typical serving of nectarines.
| Food | Grade | Kcal | Protein, g | Fiber, g |
|---|---|---|---|---|
| Nectarines | A | 62 | 1.5 | 2.4 |
| Papaya | A | 60 | 0.7 | 2.4 |
| Raspberries | A | 64 | 1.1 | 5.2 |
| Apricots | A | 64 | 2 | 2.8 |
Nectarines vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Peaches | 39 | 0.9 / 0.3 / 10 |
| Grapefruit | 42 | 0.8 / 0.1 / 11 |
| Asian Pears | 42 | 0.5 / 0.2 / 11 |
| Nectarines | 44 | 1.1 / 0.3 / 11 |
| Plums | 46 | 0.7 / 0.3 / 11 |
| Orange | 47 | 0.9 / 0.1 / 12 |
| Clementines | 47 | 0.9 / 0.2 / 12 |
FAQ
How many calories are in 100 g of nectarines?
100 g of nectarines has 44 calories, with 1.1 g protein, 0.3 g fat and 11 g carbohydrates (1.7 g fiber).
How many calories are in a serving of nectarines?
A serving (one, 140 g) has 62 calories: 1.5 g protein, 0.4 g fat and 15 g carbs.
What are the macros of nectarines?
Per 100 g: 1.1 g protein, 11 g carbs and 0.3 g fat. By calories that's about 10% protein, 84% carbs and 6% fat.
How long do you have to walk to burn a serving of nectarines?
About 20 min of easy walking or 8 min of cycling for a 70 kg (154 lb) person — that's the 62 calories in a serving (one, 140 g).
How many calories are in one nectarine?
A medium one (about 140 g) has 62 calories; a small one (130 g) 57 and a large one (155 g) 68.
How much fiber is in nectarines?
100 g of nectarines has 1.7 g of fiber; a serving (one, 140 g) has 2.4 g — 10% of the 25 g a day the WHO recommends.
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