Fresh Nectarine
The summer fruit with a smooth, shiny skin and a fragrant, aromatic taste that combines the sweetness of peach with the freshness of plum. Fresh nectarines have a low glycemic index (≈43), and their soluble fibre and abundant juice give excellent hydration and balanced digestion.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
One medium chilled nectarine eaten with its skin as a snack between main meals gives fullness and natural sweetness without sudden energy spikes.
Best preparation methods
Wash it well and eat it whole with its thin skin; the skin holds most of the antioxidants and insoluble fibre, so avoid juicing or peeling it.
Important Nutritional Note
Nectarines are rich in potassium, beta-carotene and vitamin C; if you watch your weight and blood sugar, one nectarine is a model fruit portion that supports stable glucose.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (140 g) |
|---|---|---|
| Calories | 44 kcal | 61.6 kcal |
| Protein | 1.1 g | 1.5 g |
| Carbohydrate | 10.6 g | 14.8 g |
| Available carbohydrate | 8.9 g | 12.5 g |
| Fat | 0.3 g | 0.4 g |
| Dietary fibre | 1.7 g | 2.4 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
Among the foods in Fruit with a glycemic index (43), it ranks 24 (lowest first).
Smart alternatives from the same family:
Frequently asked questions
Is Fresh Nectarine good for weight loss?
Yes. Fresh Nectarine is very low in calories (44 kcal per 100 g), so you can eat a generous amount to add volume and fullness to a meal without many calories.
How does Fresh Nectarine affect blood sugar?
Its glycemic index is 43 (Low), a clinically reviewed estimate rather than a laboratory measurement. A typical 140 g portion has a glycemic load of 5.4 (Low), so the effect of this portion on blood sugar is limited.
What is the nutritional value of a typical portion of Fresh Nectarine?
A typical 140 g portion of Fresh Nectarine provides about 62 kcal, 1.5 g protein, 14.8 g carbohydrate, 0.4 g fat and 2.4 g fibre.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.