Peaches: Rich in Fiber, Low in Calories, and Packed with Antioxidants—A Must-Have Summer Superfruit

 

As summer arrives, peaches are flooding into markets everywhere. With their soft, juicy flesh and irresistible sweetness, they’re a seasonal favorite for many. But beyond their great taste, peaches also offer a wealth of nutritional benefits. They’re rich in dietary fiber and antioxidants, packed with water, and relatively low in calories.

Today, there’s a wide variety of peaches available—from the crisp, firm nectarine to the juicy honey peach, the flat-shaped Saturn peach to the fragrant yellow peach, and even the red-fleshed blood peach and sweet, crunchy white peach. Each variety has its own unique flavor and nutritional profile.

Let’s take a closer look at the health benefits of peaches, the differences in nutrition between varieties, and tips on how to choose the right one for you.

 

4 Key Health Benefits of Eating Peaches

Rich in Dietary Fiber, Promotes Gut Health

Peaches are relatively high in dietary fiber compared to many fruits. Most varieties contain more than 1 gram of fiber per 100 grams, with nectarines reaching up to 1.5 g/100 g. While they don’t quite match the fiber content of pears (2–9 g/100 g) or hawthorn (3.1 g/100 g), they do surpass fruits like watermelon, grapes, strawberries, and cantaloupe.

Notably, peaches contain a good proportion of *soluble* dietary fiber, especially in softer, riper peaches. Soluble fiber offers several advantages: it slows stomach emptying, helps control appetite, reduces sugar and cholesterol absorption in the gut (helping to regulate blood glucose), and absorbs water to prevent constipation. Perhaps most importantly, it serves as “food” for beneficial gut bacteria, supporting a healthy microbiome.

Low in Calories—Ideal for Weight Management

Peaches are a low-calorie fruit, typically providing between 26 and 56 kcal per 100 grams. Yellow peaches and honey peaches are on the higher end (56 and 46 kcal respectively), while some varieties, like white powder peaches, contain fewer than 30 kcal per 100 g.

That’s lower than many other stone fruits like plums and apricots (38 kcal/100 g), and even below well-known low-calorie fruits like strawberries (32 kcal/100 g) and cantaloupe (34 kcal/100 g). This makes peaches a smart snack choice for those aiming to lose weight.

High in Antioxidants

Studies have shown that peaches contain a diverse range of antioxidant compounds, including phenolic acids, flavanols, flavonols, and anthocyanins. In general, the deeper the color of the peach’s flesh, the higher its antioxidant content.

For example, blood peaches with dark red flesh are especially rich in total phenolics and anthocyanins, making them potent antioxidants. Yellow-fleshed varieties like nectarines and yellow peaches also stand out for their high beta-carotene content. Nectarines in particular can contain up to 130 micrograms of lutein and zeaxanthin per 100 g.

These plant compounds help neutralize harmful free radicals in the body and may reduce the risk of cardiovascular disease, protect retinal cells, and ease visual fatigue—giving peaches high overall health value.

High Water Content, Low Glycemic Impact

Despite their sweetness, peaches have a relatively low sugar content—around 10%—which is lower than that of apples and grapes. Their water content is particularly high, typically ranging from 85% to 93%.

Thanks to this combination, a 200 g peach has a glycemic index (GI) of 28 and a glycemic load (GL) of just 6—both considered low. This means peaches have a minimal effect on blood sugar levels and are generally safe for people with diabetes or high blood sugar.

 

Nutritional Differences Among Peach Varieties—Which One Should You Choose?

For Weight Loss: Go for White Powder Peaches or Golden Red Peaches

Although all peaches are relatively low in calories, those on a strict diet can opt for varieties with even lower energy density. White powder peaches have the lowest calorie count, making them an ideal choice. It’s best to avoid higher-calorie varieties like honey peaches and yellow peaches. Golden red peaches are another lower-calorie option worth considering based on taste preference.

For Longer Shelf Life: Choose Nectarines

The differences in sugar, calorie, and fiber content between nectarines (smooth-skinned) and fuzzy peaches are minor. The choice often comes down to personal preference. However, nectarines are typically smaller and more durable in storage, making them a better option if you need a longer-lasting fruit.

For Antioxidants: Opt for Yellow or Blood Peaches

Honey peaches, yellow peaches, and blood peaches represent the typical white, yellow, and red-fleshed varieties. Their key difference lies in their antioxidant content. If you're looking to boost your intake of these beneficial compounds, go for deeper-colored peaches like yellow and blood peaches.

 

Tips for Eating Peaches Safely and Effectively

Although peaches are healthy and delicious, moderation is key. Overeating them can increase total calorie intake and create a feeling of fullness that may reduce your intake of other essential nutrients. Special attention should be paid by the following groups:

People with Digestive Issues

Due to their high fiber content, peaches can be hard to digest for some. Overconsumption may interfere with the absorption of other nutrients or cause excessive fullness. Individuals with weaker digestion should eat peaches in moderation.

People with Diabetes

Peaches can be enjoyed by people with diabetes, but portion control is crucial. While the sugar content isn't particularly high, the size of common market peaches can be quite large—often over 250 grams per fruit—which adds up in sugar. Diabetics should choose smaller peaches and limit intake to half or one peach at a time. Pairing them with protein-rich foods can help stabilize blood sugar levels. Also, keep in mind that sugar content can vary across different varieties.

Individuals Allergic to Peach Fuzz

Some people are allergic to the fuzz on peach skin. In that case, opt for fuzz-free nectarines or wear gloves and peel the peaches before eating.

 

How Many Peaches Should You Eat Per Day?

Most peach varieties weigh between 100 to 250 grams. According to dietary guidelines, adults should consume 200–350 grams of fruit daily—equivalent to about two medium-sized peaches. For a balanced diet, consider enjoying 1–2 peaches a day (one large or two small), and pair them with other fruits for variety.

 

FAQs about Peaches

Are Peaches High In Potassium?

Peaches contain a moderate amount of potassium. A medium-sized peach provides around 200 milligrams of potassium, making it a good option for those looking to include some potassium in their diet without consuming too much.

Do Peaches Have Vitamin C?

Yes, peaches do contain vitamin C. A medium-sized peach provides about 6.6 milligrams of vitamin C, which is approximately 7.3% of the recommended daily intake.

How Do I Ripen Peaches?

To ripen peaches, place them in a brown paper bag at room temperature, away from direct sunlight. Adding a banana or an apple to the bag can speed up the process, as these fruits release ethylene gas, which helps peaches ripen faster.

How Many Carbohydrates Are In Peaches?

A medium-sized peach (about 147 grams) contains approximately 15 grams of carbohydrates. 

Are Peaches Keto Friendly?

Peaches are generally not considered keto-friendly due to their relatively high carbohydrate content. While they do offer some vitamins and minerals, a medium-sized peach contains around 15 grams of carbs, which can quickly add up and potentially disrupt ketosis.

 

 

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