By the Nutriveda editorial team · Updated 10 November 2026
Peaches are soft, fragrant summer stone fruit with fuzzy skin and very juicy flesh. They are among the lightest fruit you can eat: 39 kcal per 100 g, or about 58 kcal for one medium peach (150 g without the stone).
Nutrition per 100 g
| Nutrient | 100 g | Share of EU reference intake* |
|---|---|---|
| Energy | 39 kcal | |
| Protein | 0.9 g | |
| Fat | 0.2 g | |
| of which saturated | 0.0 g | |
| Carbohydrate (total, fibre included) | 9.5 g | |
| of which sugars | 8.4 g | |
| Fibre | 1.5 g | |
| Potassium | 190 mg | 10% |
| Calcium | 6.0 mg | 1% |
| Magnesium | 9.0 mg | 2% |
| Iron | 0.2 mg | 2% |
| Vitamin C | 6.6 mg | 8% |
Values are for: raw yellow peaches without stones. Source: USDA FoodData Central, SR Legacy, FDC ID 169928 (“Peaches, yellow, raw”), checked against the USDA archive on 10 November 2026. *Adult reference intakes from Regulation (EU) 1169/2011. USDA lists total carbohydrate, fibre included.
Health benefits
A peach is mostly water, which is why it feels so refreshing on a hot day. It brings a little fibre (1.5 g per 100 g), 8.4 g of natural sugar and small amounts of potassium and vitamin C. Its strength is taste for very few calories.
How to choose and eat it
Smell is the best test: a ripe peach smells like a peach. The background colour should be yellow or cream with no green near the stalk, and the fruit should give slightly. Ripen firm peaches on the counter, not in the fridge, where they can turn mealy.
Eat them over the sink, slice them into yogurt or a tomato and basil salad, or grill halves for a minute on each side. Nectarines are smooth-skinned peaches and can replace them in any dish.
Who should be careful
If raw peaches make your mouth or lips itch, stop eating them and speak to a doctor before you try again, because peach allergy can be serious. Canned peaches in syrup carry added sugar; look for ones packed in juice.
FAQ
How many calories are in a peach?
A raw peach has 39 kcal per 100 g. One medium peach, about 150 g without the stone, has roughly 58 kcal.
Can I eat the peach skin?
Yes. The skin is edible. Rinse the fruit and rub off the fuzz with your fingers if you do not like the feel.
What is the difference between a peach and a nectarine?
They are the same species. A nectarine has smooth skin instead of fuzz and is often a little firmer. You can swap one for the other.
Related entries
Sources
- USDA FoodData Central. Peaches, yellow, raw, FDC ID 169928. fdc.nal.usda.gov
- Regulation (EU) No 1169/2011: reference intakes and the allergen list. eur-lex.europa.eu
This page is for information only and is not medical or dietary advice.