Fruit

Nectarine

Health
ScoreB

Nectarines are smooth-skinned stone fruits rich in vitamins C and A, dietary fiber, and polyphenol antioxidants that support cellular health and longevity.

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Why Nectarine scores 65

Nutrient density15

Protein quality7

Fiber content8

Healthy fats5

Bioactive compounds13

Glycemic impact6

Top nutrients

% Daily Value per 1 medium (140 g)

Copper 13%Niacin 9.8%Vitamin C 8.4%Vitamin E 7.1%Potassium 6.0%

Nutrition

per_100g

Calories

1.1g

Protein

10.6g

Carbs

0.3g

Fat

1.7g

Fiber

Health benefits

Enhanced antioxidant defense and reduced oxidative stress

moderate evidence

Polyphenols including catechins and chlorogenic acid neutralize free radicals, reducing cellular damage and supporting healthy aging pathways

Improved digestive health and prebiotic support

moderate evidence

Dietary fiber and sorbitol in nectarines promote beneficial gut microbiota growth and enhance bowel regularity

Enhanced immune and skin health through vitamin C

strong evidence

Vitamin C acts as a cofactor for collagen synthesis and immune cell function, supporting barrier integrity and immune response

Support for eye and cardiovascular health

moderate evidence

Carotenoids (lutein, zeaxanthin) and potassium reduce oxidative stress in ocular tissues and support vascular function

Modulation of glucose metabolism and inflammatory markers

emerging evidence

Polyphenols enhance insulin sensitivity and suppress pro-inflammatory cytokine production

Pairs well with

·Pair with almonds or walnuts because their vitamin E and polyphenols synergistically enhance antioxidant capacity and support lipid metabolism
·Combine with Greek yogurt or cottage cheese because protein increases satiety and slows glucose absorption, stabilizing blood sugar response
·Pair with leafy greens in smoothies because vitamin C from nectarines enhances non-heme iron absorption from spinach or kale
·Combine with ginger or turmeric because these spices amplify anti-inflammatory polyphenol effects and enhance gut absorption
·Pair with chia or flax seeds because combined fiber creates a prebiotic effect that feeds beneficial gut bacteria more effectively

Practical tips

·Best timing: midday
·Select nectarines with slight give when gently squeezed—they should be fragrant and free from soft spots, indicating peak ripeness and maximum antioxidant concentration
·Store ripe nectarines in the refrigerator (32-40°F) in a perforated bag to extend shelf life 1-2 weeks while preserving polyphenol content
·Consume skin-on to maximize fiber and polyphenol intake; the skin contains concentrated antioxidants absent in peeled fruit
·Eat within 1-2 hours of cutting to preserve vitamin C content, which oxidizes rapidly after exposure to air
·Freeze ripe nectarines in season for use in smoothies—freezing preserves polyphenol content effectively for 6+ months