Peach
Nutrition Information
| Nutrient / Component | Per 100 g | Per 1 Medium Peach (150 g) |
|---|---|---|
| Energy (Calories) | 42 kcal | 63 kcal |
| Water | 88.9 g | 133.3 g |
| Protein | 0.91 g | 1.37 g |
| Total Fat | 0.27 g | 0.41 g |
| Total Carbohydrates | 10.10 g | 15.15 g |
| Dietary Fiber | 1.5 g | 2.25 g |
| Total Sugars | 8.39 g | 12.59 g |
| — Sucrose | 4.76 g | 7.14 g |
| — Fructose | 1.53 g | 2.30 g |
| — Glucose | 1.95 g | 2.93 g |
| Potassium | 186 mg | 279 mg |
| Phosphorus | 20 mg | 30 mg |
| Magnesium | 9 mg | 13.5 mg |
| Calcium | 6 mg | 9 mg |
| Sodium | 0 mg | 0 mg |
| Iron | 0.25 mg | 0.38 mg |
| Copper | 0.068 mg | 0.10 mg |
| Vitamin C | 4.1 mg | 6.15 mg |
| Vitamin A (RAE) | 16 µg | 24 µg |
| Beta-Carotene | 162 µg | 243 µg |
| Vitamin E (Alpha-Tocopherol) | 0.73 mg | 1.10 mg |
| Vitamin K | 2.6 µg | 3.9 µg |
| Niacin (B3) | 0.81 mg | 1.22 mg |
Description
Peaches (Prunus persica) are quintessential summer stone fruits renowned for their velvety, fuzzy skin, delicate floral aroma, and luscious, sweet-tart flesh. When analyzing peach nutritional value per 100g, raw fresh peach provides approximately 42 calories, 10.1 grams of total carbohydrates, and nearly 89% water content, making it a hydrating, low-calorie, and volume-dense fruit ideal for clean eating, fat-loss plans, and sports hydration. For a standard dietary serving—regularly logged as one medium peach (approx. 150 grams edible portion)—the caloric contribution equals just 63 calories and 15.2 grams of total carbohydrates.
Carbohydrate Composition, Natural Sugars & Glycemic Load
The carbohydrate profile of a ripe peach features a balanced distribution of naturally occurring simple sugars accompanied by gentle, gut-friendly plant fibers. A single medium peach supplies roughly 12.6 grams of natural sugars—predominantly sucrose, with smaller balanced quantities of fructose and glucose—alongside 2.25 grams of dietary fiber. Approximately half of this fiber consists of soluble pectin, which forms a viscous gel in the digestive tract, slows gastric clearance, and prevents rapid glucose absorption. Because of this balanced matrix, fresh whole peaches have a low glycemic index (GI ~42) and a very low glycemic load (~5 per whole fruit), ensuring stable energy levels without sharp post-meal blood sugar fluctuations.
Essential Micronutrients: Vitamin C, Provitamin A & Electrolytes
Peaches deliver a diverse spectrum of bioavailable micronutrients and electrolytes critical for daily vitality:
Vitamin C (Ascorbic Acid): Providing 4.1 mg per 100g (around 6.2 mg per medium fruit), peaches support white blood cell function, scavenge reactive oxygen species, and assist the enzymatic cross-linking of collagen to maintain skin firmness and capillary integrity.
Provitamin A Carotenoids: The golden-orange hue of peach flesh reflects significant concentrations of beta-carotene, lutein, and cryptoxanthin, converting into bioavailable Vitamin A (roughly 24 µg RAE per piece). These pigments nourish retinal epithelial tissues, maintain ocular surface lubrication, and protect mucous membranes.
Potassium & Hydration Balance: Supplying 186 mg of potassium per 100g (over 279 mg in a medium peach), this essential electrolyte aids vascular smooth muscle relaxation, blunts the hypertensive effects of excess dietary sodium, and supports cellular fluid homeostasis.
Trace Minerals: Peaches contribute measurable quantities of magnesium, phosphorus, and non-heme iron, aiding enzyme activation and metabolic cellular respiration.
Polyphenols, Caffeic Acid & Gut Health
A high concentration of functional health benefits is concentrated directly within the fuzzy peel and outer flesh of fresh peaches. These tissues are rich in phenolic antioxidants, notably chlorogenic acid, caffeic acid, and catechins. These bioactive compounds exhibit proven free-radical scavenging capacity, reduce lipid peroxidation, and inhibit inflammatory cytokine cascades. Furthermore, regular consumption of whole unpeeled peaches promotes beneficial gut bacteria fermentation, fostering a resilient digestive microbiome.
