Nectarines are smooth-skinned stone fruits closely related to peaches, with sweet juicy flesh in yellow or white varieties. They provide vitamin C, beta-carotene and potassium, with much of the carotenoid content in the skin.
Eat raw and ripe with the skin to retain vitamin C and the carotenoids concentrated just under the surface.
Where Nectarines, flesh and skin, raw Stands Out
Macronutrients per 100g
Glycemic Index & Load
Low GI food — causes a slow, steady rise in blood sugar. Ideal for sustained energy, blood glucose control, and reducing insulin demand.
Glycemic Load (GL = GI × carbs ÷ 100) accounts for portion size. A low GL means this food has minimal real-world blood sugar impact.
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Potassium | 257 mg | 13% | |
| Vitamin A (RE) | 26.0 µg | 4% | |
| Phosphorus | 25.0 mg | 4% | |
| Magnesium | 9.00 mg | 2% | |
| Folate | 8.00 µg | 4% | |
| Chloride | 7.00 mg | 1% | |
| Calcium | 7.00 mg | 1% | |
| Vitamin C | 3.00 mg | 4% | |
| Vitamin K | 2.50 µg | 2% | |
| Niacin equivalents (NE) | 0.800 mg | 5% | |
| Niacin (B3) | 0.700 mg | 4% | |
| Vitamin E (alpha-TE) | 0.430 mg | 4% | |
| Pantothenic Acid (B5) | 0.390 mg | 7% | |
| Iron | 0.200 mg | 1% | |
| Zinc | 0.100 mg | 1% | |
| Copper | 0.090 mg | 9% | |
| Manganese | 0.080 mg | 4% | |
| Vitamin B6 | 0.040 mg | 3% | |
| Thiamin (B1) | 0.020 mg | 2% | |
| Riboflavin (B2) | 0.020 mg | 1% | |
| Vitamin D | 0.000 µg | 0% | |
| Vitamin B12 | 0.000 µg | 0% | |
| Selenium | 0.000 µg | 0% | |
| Iodine | 3.00 µg | 2% | |
| Polyunsaturated fat (PUFA) | 0.110 g | — | |
| Monounsaturated fat | 0.080 g | — | |
| Trans fat | 0.000 g | — | |
| Sucrose | 5.60 g | — | |
| Fructose | 2.10 g | — | |
| Glucose (dextrose) | 2.10 g | — | |
| Maltose | 0.000 g | — | |
| Cholesterol | 0.000 mg | — | |
| Aspartic acid | 0.100 g | — | |
| Glutamic acid | 0.100 g | — | |
| Leucine | 0.060 g | — | |
| Valine | 0.050 g | — | |
| Arginine | 0.050 g | — | |
| Lysine | 0.050 g | — | |
| Serine | 0.040 g | — | |
| Phenylalanine | 0.040 g | — | |
| Alanine | 0.040 g | — | |
| Isoleucine | 0.039 g | — | |
| Threonine | 0.033 g | — | |
| Proline | 0.030 g | — | |
| Glycine | 0.030 g | — | |
| Tyrosine | 0.025 g | — | |
| Histidine | 0.018 g | — | |
| Methionine | 0.017 g | — | |
| Tryptophan | 0.010 g | — | |
| Cysteine | 0.008 g | — | |
| Beta-carotene | 106 µg | — | |
| Lycopene | 0.000 µg | — | |
| Biotin (Vitamin B7) | 0.100 µg | 0% | |
| Retinol (vitamin A) | 0.000 µg | 0% |
* % Daily Value is the proportion of an adult
EU Nutrient Reference Value (NRV) supplied by 100g of this food.
NRVs are the labelling standard — the same basis as the “%RI” figures printed on
food packaging — so these percentages are directly comparable with a shop label.
They are a single adult figure and do not vary by age or sex, which is why they
sometimes differ from UK dietary reference values: the NRV for vitamin C is 80mg
where the UK RNI is 40mg. When Nutriofia assesses your own intake in the
reports and trackers, it uses the age- and sex-specific UK values instead.
Fibre is shown without a percentage. Our fibre values use the UK
Englyst NSP method, while the published 30g daily goal is an AOAC figure — the two
are measured differently and a single percentage would mislead.
How we source and normalise our data →
Phytochemicals
Bioactive plant compounds — not classified as essential nutrients but associated with a range of health benefits.