Calories in Nectarines: Per 100 g, Per Serving & Nutrition Facts
44 kcal per 100 g · Nutri-Score A
One medium piece (≈140 g) — 62 kcal · P/F/C 1.1/0.3/9 g
sugar: medium saturated fat: low salt: low fiber: low
A nectarine is a smooth-skinned variety of peach, and nutritionally the two are almost the same: water, vitamin C, potassium and fruit sugar.
How many calories in nectarines: per 100 g and per serving
| Nutrient | Per 100 g | Serving: one, 150 g |
|---|---|---|
| Calories | 44 kcal | 66 kcal |
| Protein | 1.1 g | 1.7 g |
| Fat | 0.3 g | 0.5 g |
| incl. saturated | 0 g | 0 g |
| Carbohydrates | 9 g | 14 g |
| incl. sugars | 7.9 g | 12 g |
| Fiber | 1.7 g | 2.6 g |
| Salt | 0 g | 0 g |
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.
protein 10%fat 6%carbs 84%
Calories in nectarines by piece and serving
| Measure | Kcal | P / F / C, g |
|---|---|---|
| 1 small (130 g) | 57 | 1.4 / 0.4 / 12 |
| 1 medium (140 g) | 62 | 1.5 / 0.4 / 13 |
| 1 large (155 g) | 68 | 1.7 / 0.5 / 14 |
Piece and spoon weights are averages, the same ones the diary uses — there you can log a portion in pieces, spoons or grams.
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Nectarines: nutrition highlights
It has 2.6 g of fiber per serving — roughly 10% of the 25 g a day most adults fall short of. It's light: 44 kcal per 100 g, so even a big serving barely moves your daily total.
On the open Nutri-Score algorithm, nectarines gets an A: one of the better picks in its category. The score weighs calories, sugar, saturated fat and salt against protein, fiber and the share of fruit, vegetables, legumes and nuts.
What to watch
- No red flags on the traffic light: sugar, salt and saturated fat per 100 g are all within the low-to-medium range.
How much movement is one serving?
One serving (one, 150 g) is 66 kcal — roughly 22 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.
Healthier swaps for Nectarines
Swaps are picked the same way the app does it: from the same kind of food, with a serving matched to the same calories (±25%), and only when the swap is clearly better — not “salad instead of pizza”.
- Guava — 110 g, 66 kcal: +3.4 g fibre.
- Blackcurrants — 150 g, 66 kcal: +4.6 g fibre.
- Kumquat — 110 g, 66 kcal: +4.6 g fibre.
- Blackberries — 180 g, 65 kcal: +7 g fibre.
Nectarines vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Grapefruit | 42 | 0.8 / 0.1 / 8 |
| Papaya | 43 | 0.5 / 0.3 / 9.1 |
| Nectarines | 44 | 1.1 / 0.3 / 9 |
| Raspberries | 46 | 0.8 / 0.5 / 8.3 |
| Apricots | 46 | 1.4 / 0.4 / 9.1 |
| Plums | 46 | 0.7 / 0.3 / 10 |
| Orange | 47 | 0.9 / 0.1 / 9.4 |
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 9 g carbohydrates (1.7 g fiber).
How many calories are in a serving of nectarines?
A serving (one, 150 g) has 66 calories: 1.7 g protein, 0.5 g fat and 14 g carbs.
What are the macros of nectarines?
Per 100 g: 1.1 g protein, 9 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 22 min of easy walking or 8 min of cycling for a 70 kg (154 lb) person — that's the 66 calories in one serving (one, 150 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.
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