Nutritional Value of Nectarines

With high fiber and nutritional benefits, nectarines are good fruits to choose for summer snacking. They have a relatively short life when ripe, and they retain the most nutrition if you eat them shortly after they've been picked.

Calories

One medium nectarine or a 1-cup serving contains about 62 calories.

Carbohydrates

A single 1-cup serving of nectarines contains 15 grams of carbs, or 5 percent of the recommended daily allowance. Of these, 11 grams are sugars and 2 grams, or 10 percent of the recommended daily allowance, are fiber.

Protein

Though not a high-protein food by any means, you will still find 2 grams of protein in a medium nectarine.

Vitamins and Minerals

Nectarines are an excellent source of Vitamin C and Vitamin A. A 1-cup serving contains 13 percent of the recommended daily allowance of Vitamin C and 9 percent of the recommended daily allowance of Vitamin A, as well as iron and calcium.

Additional Nutrients

Nectarines contain high levels of the phytochemicals lutein and lycopene. These compounds have been shown to help prevent cancer and heart disease.

References

• Nutrition Data
• Mother Nature
• EveryNutrient.com