Nectarine Calories: A Look at This Low-Calorie Snack

If you’re counting calories or simply curious about healthy snacking, “nectarine calories” is a phrase you’re likely Googling. So let’s dig into that, explore how they compare across sizes and varieties—like white nectarine calories and large nectarine calories—and uncover some nutrition facts you’ll actually want to remember.

Why Nectarine Calories Matter

How Many Calories in a Nectarine?

One small nectarine (about 2.5 inches in diameter) clocks in at just 60 calories, equivalent to roughly one cup of sliced fruit. That’s lighter than many other tropical picks—bananas, pineapples, and mangos, which often hit the 100-calorie mark per serving.

Calories in a Nectarine vs. Other Fruits

Here’s a quick comparison:

• Banana – about 100 calories
• Pineapple (1 cup, diced) – around 100 calories
• Half a mango – roughly 100 calories as well

By contrast, a nectarine offers a lighter alternative without sacrificing flavor or sweetness.

Calories in Nectarine: Nutrient Overview

Beyond just calorie counts, nectarines deliver key benefits in a compact package:

• Fat: ~0.44 g (less than half a gram)
• Protein: ~1.4 g
• Carbs: ~14.3 g total – including ~10.7 g of sugar and ~2.3 g of fiber

That fiber and natural sugar mix gives you energy without a huge calorie hit.

Micronutrients—Small Fruit, Big Benefits

Here’s what that small nectarine brings to the table:

• Potassium: ~275 mg, great for heart and muscle function.
• Calcium: ~8 mg, plus iron, magnesium, phosphorus, zinc, copper, manganese, vitamin C (~7.3 mg), B vitamins, vitamin A (~452 IU), vitamin E, and vitamin K.

These nutrients make nectarines a nutritional multitasker—hydrating, energizing, and good for muscle recovery, skin health, and more.

Large Nectarine Calories: What’s the Difference?

“Large nectarine calories”—let’s quantify that. While the original data doesn’t specify “large,” we can estimate based on size scaling. If a 2.5-inch nectarine is ~60 kcal, a larger one (about 3 inches) may fall between 70–80 calories, depending on water content and sugar load. This makes them still much lighter than caloric giants you might snack on!

White Nectararine Calories: Does Color Affect the Count?

You might wonder: do white nectarines pack fewer calories? Not really. The calorie difference between white and yellow-fleshed nectarines is minimal—both hover around 60 kcal per small fruit, since their basic water, sugar, and fiber content is very similar. That said, white varieties often taste sweeter, but this doesn’t change their calorie load significantly.

Frequently Asked: How Many Calories Are in a Nectarine?

Let’s tackle that common search phrase—“how many calories are in a nectarine”:

• Small (~2.5″): ~60 kcal
• Medium (~1 cup sliced): ~61 kcal
• Large (~3″): estimated 70–80 kcal, depending on exact size and juiciness

These figures are approximate, but they give you a solid baseline to plan meals or snacks by.

Calories Nectarine Breakdown Table

Variety/Portion	Calories (Approx.)	Notes
Small nectarine (~2.5″)	60 kcal	Standard reference size
1 cup sliced nectarine	61 kcal	Common serving size
Large nectarine (~3″)	70–80 kcal	Estimated via scaling
White nectarine (small)	~60 kcal	Similar to yellow-fleshed variety

Why “Calories in a Nectarine” Are So Attractive for Dieters

Low Calorie, High Water—Hydrating and Satisfying

At just 60 calories, nectarines are a smart bet when you’re craving fruitiness without overshooting your calorie goals.

Nutrient Density for Little Investment

Despite being low in calories, they pack a punch—potassium, vitamin C, fiber, and a host of micronutrients you won’t find in low-nutrition snacks.

Natural Sweetness Without the Guilt

Those ~10 g of natural sugars give you sweetness that feels indulgent—but paired with fiber, they don’t spike your blood sugar like processed sweets.

Best Times to Enjoy Your Nectarine

• Pre- or post-workout snack—light energy from natural sugars, plus potassium for muscle support.
• Mid-afternoon pick-me-up—sweet, satisfying, and won’t derail your calorie goals.
• Dessert alternative—grill one lightly and pair with vanilla yogurt for a healthy treat.

Tips to Maximize Enjoyment & Nutritional Value

1. Pair smartly—add a few almond slices for healthy fat and protein.
2. Choose ripe, smell-tender fruits—they deliver both better taste and optimal calories/water ratio.
3. Be size-aware—a large nectarine can bump calorie intake more than expected.
4. Track precisely—if you’re using calorie-tracking apps, a large nectarine might register around 80 calories. Small ones are closer to 60.

Wrapping Up: Make “Calories…Nectarine” Work for You

Let’s tie this all together with our target keywords integrated:

• Nectarine calories remain impressively low—about 60 kcal for a small fruit, ideal for mindful eaters.
• Wondering “how many calories in a nectarine”? Expect ~60 per small, ~70–80 if it’s large.
• The calories in nectarine—coupled with fiber, vitamins, potassium, and minimal fat—make it a standout snack.
• White nectarine calories mirror yellow-fleshed counterparts—refreshing with no calorie penalty.
• Curious how many calories are in a nectarine? Just check the size—small for fewer calories, large for slightly more.
• Calories nectarine combos offer a guilt-free way to tame sweet cravings.
• Even large nectarine calories stay modest—far lower than many processed snacks.

Final Thoughts

Nectarines are a delicious, low-calorie, nutrient-rich fruit that fits seamlessly into weight-aware lifestyles. Whether you stick to how many calories in a nectarine as your mantra or explore white nectarine calories for variety, this juicy fruit delivers flavor, hydration, and healthy benefits—all under 100 calories, even in larger sizes.

Nutrition Facts for Nectarines

Nectarines	Unit Measures	1 cup sliced	1 about 2-1/2″ in diameter
Water	g	120.87	119.12
Calories	kcal	61	60
Protein	g	1.46	1.44
Total Fat	g	0.44	0.44
Ash	g	0.66	0.65
Carbohydrate	g	14.56	14.35
Fiber, total dietary	g	2.3	2.3
Sugars, total	g	10.89	10.73
Sucrose	g	6.72	6.62
Glucose (dextrose)	g	2.17	2.14
Fructose	g	1.89	1.86
Lactose	g	0.00	0.00
Maltose	g	0.00	0.00
Galactose	g	0.00	0.00
Starch	g	0.10	0.10
Calcium, Ca	mg	8	8
Iron, Fe	mg	0.39	0.38
Magnesium, Mg	mg	12	12
Phosphorus, P	mg	36	35
Potassium, K	mg	277	273
Sodium, Na	mg	0	0
Zinc, Zn	mg	0.23	0.23
Copper, Cu	mg	0.119	0.117
Manganese, Mn	mg	0.075	0.073
Selenium, Se	mcg	0.0	0.0
Vitamin C	mg	7.5	7.3
Thiamin	mg	0.047	0.046
Riboflavin	mg	0.037	0.037
Niacin	mg	1.552	1.530
Pantothenic acid	mg	0.255	0.252
Vitamin B-6	mg	0.035	0.034
Folate, total	mcg	7	7
Folic acid	mcg	0	0
Folate, food	mcg	7	7
Folate, DFE	mcg_DFE	7	7
Vitamin B-12	mcg	0.00	0.00
Vitamin B-12, added	mcg	0.00	0.00
Vitamin A, IU	IU	458	452
Vitamin A, RAE	mcg_RAE	23	23
Retinol	mcg	0	0
Vitamin E (alpha-tocopherol)	mg	1.06	1.05
Vitamin E, added	mg	0.00	0.00
Tocopherol, beta	mg	0.01	0.01
Tocopherol, gamma	mg	0.01	0.01
Tocopherol, delta	mg	0.01	0.01
Vitamin K (phylloquinone)	mcg	3.0	3.0
Saturated Fat	g	0.035	0.034
Monounsaturated Fat	g	0.121	0.120
Polyunsaturated	g	0.156	0.154
Cholesterol	mg	0	0
Methionine	g	0.008	0.008
Carotene, beta	mcg	207	204
Carotene, alpha	mcg	0	0

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