Peaches, much like nectarines, are a type of stone fruit that contain sweet and juicy flesh. However, the primary distinguishing factor between the two lies within their skin; while peaches have a thin, fuzzy exterior, nectarines are smooth and lack fuzz.
Recipes can utilize both white and pale orange flesh, and the fortunate thing is that they are both abundant in essential vitamins and antioxidants that promote good health. A peach contains approximately 100 calories and is a great source of carbs that provide a boost of energy, as well as fiber and vitamins.
When you think of summer foods, peaches might be the first thing that comes to mind. Whether you eat them whole or use them in recipes like fruit salads and desserts, peaches are a highly versatile fruit. Plus, because they’re grown worldwide, you can often find them in your local grocery store throughout the year.
Even though peaches are particularly sought after for their sugary flavor and tender consistency, their dietary value and advantages should not be overlooked. According to Julia Denison, RD, based in Pittsburgh, peaches are a great source of nourishing carbohydrates. Additionally, she highlights their richness in fiber, vitamin A, vitamin C, vitamin E, vitamin K, potassium, copper, and manganese.
Peach Nutrition Facts
According to the USDA, a peach measuring 2.5 inches in diameter and weighing 130g contains 51 calories, 1.2g protein, 12.4g carbohydrates, and 0.3g fat. Additionally, peaches are a rich source of vitamin C, fiber, and vitamin A.
- Calories: 51
- Fat: 0.3g
- Sodium: 0mg
- Carbohydrates: 12.4g
- Fiber: 1.9g
- Sugars: 10.9g
- Protein: 1.2g
- Vitamin A: 20.8mcg
- Vitamin C: 8.6mg
- Vitamin E: 0.9mg
Carbs
According to the USDA, a single peach contains 12.4 grams of carbs, 1.9 grams of fiber, and 10.9 grams of natural sugar. Being a low-glycemic fruit, peaches have a minimal impact on blood sugar levels. Their glycemic index is 28, while their glycemic load is 4; thus, they fall in the low category for both measures of GI and GL.
Fat
With less than 0.5 grams of fat per small fruit, peaches are considered a food low in fat. The type of fat found in peaches is beneficial for heart health as it consists of monounsaturated and polyunsaturated fats.
Protein
Peaches contain a minimal amount of protein, with only slightly over 1 gram of protein in a single small peach.
Vitamins and Minerals
Vitamin C, vitamin A, vitamin K, and B-complex vitamins such as thiamin, niacin, and riboflavin are among the vital micronutrients found in peaches. Additionally, the fruit offers 247 milligrams of potassium, which accounts for 7% of the daily value of 4,700 milligrams.
Abundant in carbohydrates, fiber, and natural sugars, with negligible amounts of fat or protein, peaches furnish B vitamins, vitamin A, vitamin C, and vitamin K.
Peach Calories
A peach weighing 130g has 51 calories, with 86% of the calories coming from carbohydrates, 9% from protein, and 5% from fat. Peaches of different sizes contain varying amounts of calories; a medium-sized peach that weighs 150g has 59 calories, while a large peach weighing 175g has 68 calories, and an extra-large peach of 224g has 87 calories. In contrast, 100g of dried peaches equates to 239 calories, while canned peaches in water contain 24 calories per 100g.
Peaches contain fewer calories than nectarines or plums per 100g with 39 calories per 100g for peaches, 44 calories per 100g for nectarines and 46 calories per 100g for plums.
Health Benefits
Similar to other fruits and vegetables, peaches provide advantages through their micronutrients and antioxidants. Furthermore, their inherent sweetness allows for them to replace empty-caloric, processed desserts.
Antioxidants are primarily responsible for the proposed benefits of peaches, which include decreasing the chances of cancer, shielding the heart, and enhancing skin quality, as you may have heard.
Gillespie explains that antioxidants have advantages in lessening inflammation and decreasing the probability of persistent illness. Antioxidants are helpful in fighting destructive free radicals, which contribute to damage and inflammation, to sustain a healthy body.
Although there is a lack of human studies concerning the health claims of peaches, scientific evidence points to potential benefits from the key nutrients found in this fruit. Let’s explore these benefits.
May Help Fight Inflammation
Vitamin C, a type of antioxidant found abundantly in peaches, is effective in searching and eliminating free radicals that arise from oxidative processes in the body, which can cause chronic inflammatory diseases, cancer, stroke, and heart disease.
Among the most popular antioxidants is vitamin C, which not only exhibits antioxidant characteristics, but also contributes to enhancing immunity and cell mending such as wound healing and anti-aging impacts.
Can Reduce Risk of Certain Diseases
Fiber, found abundantly in peaches, is essential for overall health. It aids in eliminating cholesterol, supports digestive health, induces feelings of fullness, and assists in regulating blood glucose levels.
Consuming a diet abundant in fiber can aid in the prevention of specific types of cancer and lower the chances of developing diabetes, heart disease, and obesity. Moreover, a fiber-rich diet can give you a feeling of fullness and advance weight loss.
May Reduce Your Risk of Cancer
The NJAES states that peaches, like other fruits and vegetables, are abundant in antioxidants. Having a diet packed with antioxidants can aid your body in preventing the harmful effects of free radicals that could heighten your vulnerability to specific forms of cancer. Vitamins A and C are the primary antioxidants found in peaches, according to the NJAES.
As cited in a review on the role of micronutrients in preventing cancer, carotenoids found in plant-based sources such as peaches can provide the body with vitamin A and potentially reduce the likelihood of mouth, lung, and head cancer.
According to the review, although using high amounts of vitamin C is not effective in curing tumors that already exist, the antioxidant has a preventive effect on breast, colon, lung, and stomach cancers. Moreover, vitamin C could reduce the chance of mortality associated with breast cancer.
May Boost Your Immune System and Reduce Inflammation
According to the NJAES, consuming peaches can increase your immunity against infectious diseases due to its vitamin C content. Furthermore, the Cleveland Clinic states that fruits with polyphenols, such as peaches, can lower inflammation throughout the body, thus reducing the chances of chronic illnesses like heart disease, diabetes, and dementia.
May Protect Your Heart
According to NJAES, potassium found in fruits such as peaches plays a crucial role in regulating blood pressure and promoting cardiovascular health. Additionally, the Cleveland Clinic suggests that peaches may also assist in maintaining healthy blood cholesterol levels, which in turn supports overall heart health.
Further studies indicate that potassium found in fruits is vital for the prevention of heart-related ailments such as coronary artery disease and stroke.
May Promote Skin and Eye Health
According to Gillespie, peaches’ antioxidants could potentially promote skin and eye health.
According to NJAES, the presence of Vitamin C in fruits such as peaches plays a role in the development of connective tissues, which could lead to the production of collagen and minimize the visible impact of aging on the skin.
Furthermore, according to the Cleveland Clinic, the presence of beta-carotene in peaches could potentially safeguard your eyes, and the intake of vitamin C may minimize harm caused by the sun’s ultraviolet rays on your skin.
Peaches for Weight Loss
According to the Centers for Disease Control and Prevention (CDC), although no specific food can cause weight loss on its own, consuming nutrient-rich and low-calorie options such as peaches instead of higher-calorie alternatives may contribute to weight loss or management.
Denison suggests that even though peaches have sugar, they are rich in fiber which keeps you full for a longer time and provides essential vitamins and minerals. Moreover, peaches can be an excellent choice if you desire a sweet snack. The Cleveland Clinic states that fiber also assists in digestion.
For optimal results, it is recommended to opt for either fresh peaches or those that have been canned or frozen without any additional sweeteners. According to the USDA, a single serving of canned peaches in syrup that equals one cup contains 194 calories and 48.7 grams of sugar, while a single raw peach contains 67.6 calories and 12.3 grams of sugar for comparison.
Allergies
It is possible for both adults and children to experience an allergic reaction to stone fruits such as peaches. This is particularly common among those with birch pollen allergies due to the similarity in protein between birch pollen and peaches. The condition is referred to as oral-allergy syndrome (OAS) rather than a genuine food allergy.
Allergies to peaches may be signaled by certain side effects, including hives. The American Academy of Allergy, Asthma, and Immunology (AAAAI) suggests that individuals allergic to birch tree pollen are at a higher risk of peach allergies. This is due to the similarity in protein composition between the two.
Itchy sensations in the mouth or throat and inflamed lips, mouth, tongue, or throat are among the usual symptoms of an allergy to peaches. Consult with your physician for a diagnosis and recommendations on how to handle the allergy if you believe you are affected.
It is possible for these symptoms to arise within 5 to 15 minutes of peach consumption. In extreme cases, the individual may experience facial and throat swelling as well as breathing challenges which could indicate an anaphylactic reaction, a potentially fatal condition though uncommon.
Adverse Effects
Peaches are considered a high-FODMAP fruit due to the presence of fructose, thus should be avoided by those following a low-FODMAP diet to alleviate digestive discomfort associated with IBS or Crohn’s disease.
Although peaches can be consumed in moderate amounts as a component of a nutritious diet by the majority of individuals, certain health hazards should be taken into account.
Denison advises that those with a peach allergy should refrain from consuming them. Additionally, since peaches have a higher carbohydrate content, individuals with diabetes should monitor their intake. The American Diabetes Association supports the consumption of fresh fruits as a replacement for other carbohydrates like grains and starches in one’s diet.
Being mindful of possible adverse effects and symptoms indicating an allergic response is crucial, and consulting a medical professional is recommended if any of the subsequent issues arise.
Side Effects
The University of Manchester has identified potential adverse effects that could result from the consumption of peaches.
- Abdominal pain
- Vomiting
- Hives
Varieties
The flesh of freestone peaches is known to separate effortlessly from the pit, making them a popular choice for direct consumption. On the other hand, clingstone peaches are more suitable for cooking purposes and are frequently canned. Peach varieties can be categorized as semi-freestone/semi-clingstone, and there are numerous color, size, and shape variations within these groupings.
In addition, frozen and dried peaches are also available. Preserved in syrup or juice, canned peaches possess a sweeter taste along with increased sugar and calorie content.
Peaches can be prepared by certain producers in water, without any added calories or carbohydrates. When considering frozen peaches, it is important to ensure that no sugar has been included in the ingredients list since they are usually nutritionally comparable to fresh peaches.
Peaches can be preserved by dehydration, resulting in a convenient sweet snack. However, dehydrated peaches contain higher amounts of sugar, calories, and carbohydrates compared to fresh peaches. For instance, a half-cup of unsweetened dried peaches has 191 calories, 49 grams of carbs, and 33 grams of sugar.
When They’re Best
In the months of July and August, fresh peaches are a delightful summer indulgence. Opt for peaches with a sweet fragrance while purchasing. Make sure to select fruits that have smooth skin with a hue of creamy yellow or yellow-orange. Avoid peaches with wrinkles.
It is advisable that the peaches have a slight give when pressed. Peaches with green skin were picked prematurely and won’t likely ripen, so it is best to avoid them. Furthermore, stay away from peaches that have bruises or soft areas.
Storage and Food Safety
For peaches that are a bit firm, leave them on the counter at room temperature for two to three days to allow them to soften. You can quicken the ripening process by keeping them in a paper bag together with an apple. Once they have ripened, store them in the refrigerator.
Peaches cannot ripen anymore once placed in the refrigerator, so consume them within two to three days. It is advisable not to clean the peaches until they are prepared for consumption.