Calories in Nectarine
Nectarine fruits are similar to peach in appearance, except that their skin is smooth in comparison to the velvety texture of peach. Although they are commercially represented as different fruits, both belong to the same genus Prunus. Depending upon the cultivar, the flesh of nectarines is white or yellowish in color. Some varieties have very delicate flesh, while others have firm flesh with an increased shelf life. Similar to peaches, nectarines are either freestone (flesh attach freely to the pit) or clingstone (flesh adhere tightly to the pit).
Speaking about nectarine propagation, it is done by using seeds or plantlets. Seed growing is usually not preferred as the fruiting period is very long and also, the fruit quality is unpredictable. Other than selecting high yielding and hardy varieties, nectarine tree care is very easy. Fruits are harvested at a nearly ripen stage and storing to induce ripening is usually not necessary. They are kept at room temperature to retain sweet taste. With this brief information on nectarine fruits and trees, let's take a look at nectarine calories and nutrition facts.
Nectarine Calories and Nutrition Facts
Nectarines are believed to have originated in China, about 2000 years ago. They were cultivated as a variant species of the regular peach variety. At present, several varieties of nectarines have been developed with an aim to increase yield and shelf life. Since the outer fruit skin is thin and smooth, nectarines are highly susceptible to bruising. Needless to say, the market demand for those varieties having delicate flesh is very low. Thus, commercial plantation of nectarine trees require proper selection of the species.
While purchasing nectarines, select large-sized fruits with firm flesh. Avoid fruits that are small, pitted or soft. You can maintain healthy nectarines at room temperature for about 2-3 days after purchasing or harvesting. Refrigerating nectarines should be strictly avoided, as it reduces their sweet taste and delicate flavor. Also, they are not palatable when stored for a longer period. You can consume nectarine in raw, pickled or cooked form. Nectarine calorie count and nutrition facts are discussed below:
Nectarine Calorie Count
Similar to calories in peach, the total calorie content in nectarine varies based on the fruit size and the variety. While some nectarines taste sweet, others are sour. Consequently, the sugar content and calorie count differs with respect to the intensity of sweetness. In a 75 g nectarine serving or a small nectarine, calorie value is 30. Coming to large nectarine calories, a 140 g serving yields approximately 65-70 calories. Out of this, fat contributes to about 4-5 calories. The total carbohydrate content in this serving size is 16 g.
Nutrients in Nectarine
One of the nectarine nutrition facts worth mentioning is that it is a rich source of vitamin A and C. Consuming a large fruit gives 9 percent of the daily vitamin A requirement and 12 percent of vitamin C required per day. Ripe nectarine fruits also contain high percentage of dietary fiber, iron, calcium and potassium. They contain zero saturated fat, cholesterol and sodium. Thus, nectarines are healthy fruits for people with heart and cardiovascular disorders.
To be precise, nectarine has lesser amount of calories as compared to other fatty fruits. Hence, they are excellent for people who are conscious about their diet and calorie intake. The major worrying issue with nectarine consumption in large amounts is the presence of high percentage of sugar, especially in some varieties. However, including them in the regular diet is not a concern for healthy individuals. You can add fresh nectarine fruits in mixed fruits salads or even enjoy baked or grilled nectarine.
