Nectarines (Raw)
Nectarines are a delightful, juicy fruit that brings a burst of sweetness and nutritional benefits. With their smooth skin and tender flesh, nectarines are not only refreshing but also packed with essential vitamins and minerals, making them an excellent choice for a healthy snack or as a topping for various dishes.
Nutritional Breakdown of Nectarines (Raw)
| Nutrient | Amount per 100g |
|---|---|
| Energy | 44 kcal |
| Protein | 1.06 g |
| Total Fat | 0.32 g |
| Saturated Fat | 0.025 g |
| Carbohydrates | 10.55 g |
| Fiber | 1.7 g |
| Sugar | 7.89 g |
| Calcium | 6 mg |
| Iron | 0.28 mg |
| Magnesium | 9 mg |
| Phosphorus | 26 mg |
| Potassium | 201 mg |
| Sodium | 0 mg |
| Zinc | 0.17 mg |
| Copper | 0.086 mcg |
| Manganese | 0.054 mg |
| Selenium | 0 mcg |
| Vitamin C | 5.4 mg |
| Thiamin (B1) | 0.034 mg |
| Riboflavin (B2) | 0.027 mg |
| Niacin (B3) | 1.125 mg |
| Vitamin B6 | 0.025 mg |
| Folate | 5 mcg |
| Vitamin B12 | 0 mcg |
| Vitamin A | 17 mcg |
| Vitamin E | 0.77 mg |
| Vitamin D2 | 0 mcg |
Health Benefits of Nectarines (Raw)
Nectarines are low in calories yet rich in nutrients, making them a great addition to any diet. They are a good source of vitamins such as Vitamin C, Vitamin A, and B vitamins, which contribute to immune function, skin health, and overall well-being. Their high potassium content helps maintain healthy blood pressure, while their fiber content supports digestive health. Additionally, nectarines contain antioxidants like Vitamin C and Vitamin E, which help fight oxidative stress and protect the body against inflammation and disease.
Allergen Information
Nectarines are naturally free from common allergens such as gluten, dairy, and nuts, making them a safe option for people with food sensitivities or allergies. However, individuals with a known sensitivity to stone fruits should avoid consuming nectarines.
Dietary Preferences
Nectarines are naturally vegan, gluten-free, and can be easily incorporated into a variety of dietary preferences, including low-fat, low-sugar, and plant-based diets. They are perfect for those seeking a nutritious, low-calorie fruit option.
Advice
Nectarines are best enjoyed fresh, but they can also be incorporated into salads, smoothies, or desserts. Be sure to wash the fruit thoroughly before consumption. When ripe, nectarines should be stored in the refrigerator to maintain freshness. Their delicate nature means they can bruise easily, so handle them gently.
Conclusion
Whether eaten on their own or added to your favorite recipes, nectarines are a nutritious and delicious fruit packed with vitamins and minerals. Their versatility in both sweet and savory dishes makes them a valuable addition to any meal plan.
