Nectarines are a juicy, low-calorie stone fruit that make a smart snack for anyone tracking their energy intake. This nectarine calorie calculator converts your serving — whether it's a whole medium fruit, a large nectarine, a cup of slices, or a 100-gram portion — into total calories and a full macronutrient breakdown.
Because nutrition data for fruit varies by size and serving, the calculator uses USDA reference values for raw nectarines and scales them to your exact amount. You'll see carbohydrates, natural sugars, fiber, protein, fat, and useful micronutrients like vitamin C and potassium.
Use it to plan portions for weight management, fit nectarines into a balanced diet, or compare fruit-based snacks. Just enter your serving, tap Calculate, and read the complete nutrition summary in seconds. Whether you are counting calories, logging macros, or simply curious about this summer fruit, the tool gives you clear, instant answers.
🍑 Nectarine Serving
Choose your serving size, then calculate calories and macros.
Step-by-Step Guide
Using this calculator takes only a few seconds. Start by entering how many servings you plan to eat in the number field. Then choose the serving unit from the dropdown — a medium nectarine weighs about 142 g, a large nectarine about 175 g, and a cup of sliced nectarine about 143 g. If you have a food scale, you can select “100 grams” and enter the exact weight divided by 100 (for example, 1.65 for 165 g), or simply choose the closest unit.
- Enter a quantity greater than zero. Fractions like 0.5 or 1.5 work fine.
- Pick the unit that matches how you are eating the fruit.
- Click Calculate Nutrition to see calories, macros, and micronutrients.
- Use Reset to start over quickly.
Nectarine Nutrition at a Glance
Raw nectarines are about 87% water and naturally low in energy. One medium fruit provides roughly 62 calories, about 15 g of carbohydrates, 2.4 g of fiber, and 11 g of naturally occurring sugar. Nectarines also supply vitamin C, potassium, and small amounts of vitamin A, niacin, and copper. The table below compares common serving sizes using USDA reference values.
| Serving | Weight | Calories | Carbs | Sugar | Fiber |
|---|---|---|---|---|---|
| 100 g | 100 g | 44 | 10.6 g | 7.9 g | 1.7 g |
| Medium | 142 g | 62 | 15.1 g | 11.2 g | 2.4 g |
| Cup sliced | 143 g | 63 | 15.2 g | 11.3 g | 2.4 g |
| Large | 175 g | 77 | 18.6 g | 13.8 g | 3.0 g |
Values are rounded to one decimal place. For a more personalized estimate, use your measured weight in grams.
Worked Examples
Example 1: You pack one large nectarine for an afternoon snack. Enter 1 with “large nectarine (175 g)”. The calculator returns about 77 calories, 18.6 g carbs, 13.8 g sugar, 3.0 g fiber, 1.9 g protein, and 0.5 g fat.
Example 2: A fruit salad recipe calls for 1.5 cups of sliced nectarine. Enter 1.5 with “1 cup sliced (143 g)”. Estimated serving weight is 214.5 g, giving about 94 calories and 22.7 g carbs.
Example 3: You prefer grams and weigh your peeled nectarine at 120 g. Use “100 grams” with quantity 1.2. The result is roughly 53 calories, 12.7 g carbs, and 2.0 g fiber.
How the Calculation Works
The calculator starts by converting your selected serving into grams: grams = quantity × grams per unit. It then scales USDA nutrient values per 100 g by that weight: nutrient amount = grams × nutrient per 100 g / 100. For example, because raw nectarine contains about 44 kcal per 100 g, a 175 g fruit provides 175 × 44 / 100 = 77 kcal.
Nutrient coefficients come from the USDA FoodData Central entry for nectarines, raw. You can browse the original dataset at fdc.nal.usda.gov. The same reference backs national nutrition databases used by dietitians and food-tracking apps.
Tips for Accurate Portions
- Weigh the fruit without the pit. A nectarine pit weighs roughly 15–25 g, so guessing by visual size can add 10% error.
- If you’re tracking calories closely, use a digital kitchen scale in grams rather than relying on “medium” or “large” labels.
- Keep the skin on unless your recipe removes it; most of the fiber and some antioxidants are in the skin.
- Frozen or canned nectarines often contain added syrup or sugar, which raises calories. Check the label and adjust if needed.
- Ripe nectarines have a slightly higher sugar concentration by weight because water content changes, but the difference is small for most diet plans.
Frequently Asked Questions
How many calories are in a medium nectarine? A medium raw nectarine (about 142 g with skin and without pit) contains approximately 62 calories. The exact number depends on variety and ripeness.
Are nectarines good for weight loss? Yes, they are low in calories and high in water and fiber, which can promote fullness. A whole nectarine is a satisfying sweet snack for roughly 60–80 calories, making it easy to fit into most calorie targets.
How many net carbs are in a nectarine? Net carbs equal total carbohydrate minus fiber. A medium nectarine has about 15.1 g carbs and 2.4 g fiber, so roughly 12.7 g net carbs. If you follow a low-carb or keto diet, keep portion size in mind; nectarines are higher in sugar than berries.
Does the calculator work for peach equivalents? Nectarines and peaches have very similar nutrient profiles because they are the same species with different skin types. Values will be close for peaches, though varieties vary slightly. For other fruit portion comparisons, see the fruit calories per slice calculator or check the glycemic effect with the fruit glycemic load calculator.
Where can I find more fruit nutrition guidance? The USDA MyPlate fruit group offers practical serving recommendations at myplate.gov/eat-healthy/fruits.