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r Peaches
(Nectarines)
Nutritional Profile
Energy value (calories per serving): Low
Protein: Moderate
Saturated fat: Low
Fat: Low
Cholesterol: None
Carbohydrates: High
Fiber: Moderate
Sodium: Low (fresh or dried fruit)
High (dried fruit treated with sodium sulfur compounds)
Major vitamin contribution: Vitamin A
Major mineral contribution: PotassiumAbout the Nutrients in This Food
Peaches and nectarines (a.k.a. “peaches without fuzz”) have moderate
amounts of dietary fiber, insoluble cellulose in the skin and soluble pectins
in the fruit. They have moderate to high amounts of vitamin A derived
from deep yellow carotenes, including beta-carotene in the flesh, and are a
good source of vitamin C.
One fresh peach (2.75-inch diameter) has 2.2 g dietary fiber, 489 IU
vitamin A (21 percent of the RDA for a woman, 16 percent of the RDA
for a man), and 9.9 mg vitamin C (13 percent of the RDA for a woman, 11
percent of the RDA for a man).
One fresh nectarine (2.5-inch diameter) has 2.4 g dietary fiber, 471
IU vitamin A (20 percent of the RDA for a woman, 16 percent of the RDA
for a man), and 7.7 mg vitamin C (10 percent of the RDA for a woman, 9
percent of the RDA for a man).
Like apple seeds and apricot pits, the leaves and bark of the peach
tree as well as the “nut” inside the peach pit contain amygdalin, a naturally
occurring cyanide/sugar compound that breaks down into hydrogen cya-
nide in your stomach. Accidentally swallowing one peach pit is not a seri-
ous hazard for an adult, but cases of human poisoning after eating peach
pits have been reported (see apples).