Quick Nutrition Facts About Nectarines

Noshing a cold whole crisp red nectarine is pleasing.  I would like to share some facts I’ve read about this fruit.

The Nectarine

The word ‘nectarine’ means sweet as nectar.  Nectarines belong to the same species as peaches and have smooth skin.  The nectarine is closely related to the peach.  It’s sweeter than the peach and the fruit has yellow or whitish flesh.

Nectarines, cultivated in ancient Persia, Greece and Rome, probably originated in China over 2,000 years ago. They were grown in Great Britain in the late 16th or early 17th centuries, and the Spanish introduced this fruit to America.  California is the largest producer of nectarines.

Nectarines are available from January through September.

Nutrition Facts

A raw nectarine’s fruit size is small, medium, large. Listed below are the approximate sizes and weights:

  • small
    • 2-1/3″ in diameter, 129 grams
  • medium
    • 2-1/2″ in diameter, 142 grams
  • large
    • 2-3/4″ in diameter, 156 grams

For purposes of this article, I will refer to the medium fruit size for the data below.

It has the following proximates in grams (g):

Water 124.38 g

Protein 1.51 g

Total Lipid (fat) 0.45 g

Carbohydrate 14.98 g

Dietary Fiber 2.4 g

Sugars 11.20 g

The minerals found in the plum in milligrams (mg) are:

Calcium 9.0 mg

Iron 0.40 mg

Magnesium 13.0 mg

Phosphorous 37.0 mg

Potassium 285.0 mg

Sodium 0.00 mg

Zinc 0.24 mg

The plum has the following vitamins as specified in milligrams (mg), micrograms (mcg), and IU (Equivalencies of retinoids and carotenoids):

Vitamin C 7.7 mg

Thiamin .048 mg

Riboflavin .038 mg

Niacin 1.598 mg

Vitamin B6 .036 mg

Folate 7.0 mcg DFE (microgram Dietary Folate Equivalent)

Vitamin B12 0.00 mcg

Vitamin A RAE (Retinol Activity Equivalents) 24.0 mcg

Vitamin A IU 471 IU

Vitamin E 1.09 mg

Vitamin D 0.00 mcg and 0 IU

Vitamin K 3.1 mcg

The plum has the following lipids (fats) in grams (g) and milligrams (mg):

Fatty acids saturated .036 g

Fatty acids monounsaturated .125 g

Fatty acids polyunsaturated .160 grams

Cholesterol 0.00 mg

And, there is no Caffeine 0.00 mg in nectarines.

The Nectarine

Reference:

National Nutrient Database for Standard Reference Release 24, USDA Agricultural Research Service, National Agricultural Library

Peach, Wikipedia

Produce Oasis

wiseGEEK

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