Fruit
Peach
A low-calorie, hydrating stone fruit rich in vitamins and antioxidants, ideal for healthy snacking.
A sweet, juicy stone fruit with fuzzy skin and yellow or white flesh, commonly eaten fresh, added to desserts, or preserved in syrups.
hydrating low-calorie fruit
Typical serving · 150g
Common varieties · yellow peach, white peach, donut peach, clingstone, freestone
Overall context score across nutrition, safety, and diet fit
At a glance
Quick facts
Simple indicators based on nutrition, processing, and diet fit.
The story
What makes it unique
Peaches are high-water, low-energy-density fruits providing moderate fiber and natural sugars. They digest moderately fast due to their water content and simple sugars, but skin consumption slows gastric emptying and improves satiety. Their macronutrient profile is carbohydrate-dominant with negligible fat and protein. As a minimally processed whole food, they retain cellular integrity and beneficial phytochemicals.
Varieties: yellow peach · white peach · donut peach · clingstone · freestone
Per 100g
Nutrition breakdown
Macro balance and key metrics at a glance.
Energy
Density 0.39 kcal/g
Protein
Carbs
Fat
Fiber
Sugar
8.4 g
Sodium
0 mg
Potassium
190 mg
Glycemic index
42
Glycemic load
5
Water content
89%
Standout compounds
Nutrient highlights
Vitamin C
moderateSupports immune function and collagen synthesis for skin health.
Potassium
moderateHelps regulate blood pressure and fluid balance.
Fiber
moderatePromotes digestive regularity and slows sugar absorption.
Chlorogenic acid
highActs as an antioxidant and may help moderate blood sugar spikes.
Wellness map
Health scores & processing
NOVA processing scale
minimally processed · Whole food
Raw peaches are unprocessed whole foods straight from nature, retaining their complete cellular structure and nutrient profile.
Diet compatibility
- Weight loss
- Muscle gain
- Diabetes
- Gut health
- Low carb
- High protein
- Heart health
Relative standing
Food rankings
Qualitative ranks compared to similar whole foods.
- Satietygood
- Blood sugarexcellent
- Nutrient densitygood
- Fitness fuelmoderate
- Processing qualityexcellent
Eat with confidence
Food safety profile
Conventional peaches often carry multiple pesticide residues on their skins. While microbial contamination is rare, damaged fruits can harbor mold. Washing thoroughly reduces surface risks.
Evidence confidence 85%
- Pesticidesmoderate
- Antibioticslow
- Heavy metalslow
- Contaminationlow
Watch for
- pesticide residues
- mold
Safer choices
Organic peaches to avoid pesticide exposure, especially when consuming the skin.
Prep tips
Rinse under running water and gently rub the skin to remove pesticide residues and dirt. Avoid peeling if maximizing fiber intake, but peeling reduces pesticide exposure.
Peaches frequently appear on the EWG Dirty Dozen list due to pesticide residues on conventionally grown skins.
Deep dive
Health analysis
How this food may fit different goals and preparation choices.
Weight loss
Low energy density and high water content promote fullness per calorie, making it easier to maintain a calorie deficit.
Blood sugar
Low glycemic index and glycemic load result in a slow, manageable rise in blood sugar, suitable for diabetics in moderate portions.
Fitness & energy
Provides quick-digesting natural sugars for a mild energy boost, but lacks the protein needed for muscle recovery.
Gut health
Dietary fiber supports healthy bowel movements and feeds beneficial gut bacteria, though the fiber content is moderate compared to berries.
Processing quality
Whole, unprocessed food with intact cellular integrity, maximizing micronutrient availability and satiety signals.
Food safety
Moderate pesticide risk on conventional skins requires thorough washing or choosing organic to minimize exposure.
Common mistakes
Substituting fresh peaches with canned peaches in heavy syrup, which adds unnecessary refined sugar and empty calories.
Best preparation
Consumed raw with the skin on to maximize fiber, vitamin C, and antioxidant intake.
Practical guide
Best use cases
When and how this food fits real eating patterns.
Low-calorie sweet snack
Satisfies sweet cravings with natural sugars and minimal calories compared to processed desserts.
Pre-workout energy boost
Provides easily digestible carbohydrates for quick energy during light to moderate exercise.
Hydrating summer fruit
High water content (89%) helps with hydration and cooling during hot weather.
Balance sheet
Pros & cons
Upsides
- Very low in calories and energy density
- Low glycemic index supports stable blood sugar
- Good source of hydration due to high water content
- Contains beneficial antioxidants and vitamin C
- Convenient, portable whole food snack
Trade-offs
- Moderate pesticide residue risk on conventional skins
- Low in protein and healthy fats, not satiating alone
- Canned versions often contain added refined sugars
- Seasonal availability limits fresh access year-round
Fit check
Who is it for?
Great match
- weight loss diets
- blood sugar management
- hydrating snacks
- curbing sweet cravings naturally
Consider alternatives
- strict ketogenic diets
- high-protein diets
- those avoiding fructose
Side by side
How it compares
Open the full head-to-head analysis for nutrition, safety, and practical tradeoffs.
This food
Peach
VS95% alike
Compare with
Nectarine
Nectarines are slightly firmer and often slightly higher in certain vitamins, but nutritionally they are almost identical to peaches.
Peaches and nectarines are nutritionally nearly identical, though nectarines have smooth skin and slightly more vitamin C.
This food
Peach
VS85% alike
Compare with
Apple
Apples are slightly higher in fiber and have a crunchier texture, while peaches are higher in vitamin A and have a juicier, softer texture.
Apples provide more fiber and better satiety, while peaches offer more vitamin A and a softer, juicier bite.
This food
Peach
VS80% alike
Compare with
Plum
Plums are slightly lower in calories and sugar per gram but offer a similar nutrient profile. Peaches are larger and more hydrating.
Plums are slightly lower in sugar and calories, but peaches offer more volume and hydration per serving.
This food
Peach
VS75% alike
Compare with
Apricot
Apricots are significantly lower in calories and higher in potassium per calorie, but peaches offer more volume for satiety.
Apricots are more nutrient-dense per calorie, while peaches provide more water volume and a juicier eating experience.
This food
Peach
VS70% alike
Compare with
Pear
Pears are higher in fiber and have a lower glycemic index, making them slightly better for blood sugar control and satiety.
Pears contain more fiber and are better for blood sugar control, while peaches are lower in calories and more hydrating.
This food
Peach
VS65% alike
Compare with
Mango
Mangoes are significantly higher in sugar, calories, and vitamin C. Peaches are the better choice for strict calorie and carb control.
Mangoes provide more vitamin C and energy, but peaches are much lower in sugar and better for weight loss.
This food
Peach
VS60% alike
Compare with
Banana
Bananas are much higher in carbs, potassium, and calories. Peaches are better for low-calorie diets, while bananas are superior for post-workout recovery.
Bananas offer more potassium and workout fuel, while peaches are lower in calories and better for strict weight loss.
This food
Peach
VS55% alike
Compare with
Orange
Oranges are much higher in vitamin C and slightly lower in calories. Peaches offer different antioxidants and a lower acid profile.
Oranges provide significantly more vitamin C and fiber, while peaches are lower in acidity and have a lower glycemic index.
This food
Peach
VS55% alike
Compare with
Cherry
Cherries are higher in sugar and antioxidants per gram, but lower in volume. Peaches offer more hydration and fewer carbs per serving.
Cherries are richer in specific antioxidants, but peaches provide more volume and fewer carbs per serving for weight management.
This food
Peach
VS50% alike
Compare with
Canned Peach
Canned peaches in heavy syrup are drastically higher in added sugars and calories, stripping away the weight loss and blood sugar benefits of fresh peaches.
Fresh peaches are far superior for health, as canned peaches in syrup contain added sugars that spike blood sugar and add empty calories.
Common questions
FAQ
Answers aligned with how people search for this food.
Are peaches good for weight loss?
Yes, peaches are excellent for weight loss. They are low in calories and high in water, which helps you feel full without consuming excess energy.
Can diabetics eat peaches?
Yes, diabetics can eat fresh peaches. They have a low glycemic index of 42, meaning they cause a slow, steady rise in blood sugar rather than a sharp spike.
Are peaches high in sugar?
Peaches contain natural sugars (about 8 grams per 100 grams), but their low glycemic load means this sugar is digested slowly, especially when eaten with the skin on.
Do you need to peel peaches to avoid pesticides?
Conventional peaches often have high pesticide residues on the skin. Washing helps, but choosing organic or peeling the fruit significantly reduces exposure, though peeling removes beneficial fiber.
How many calories are in a medium peach?
A medium peach (about 150 grams) contains approximately 58 calories, making it a very low-calorie snack option.
Is canned peach as healthy as fresh peach?
No, canned peaches packed in heavy syrup contain added sugars and significantly more calories. Choose fresh or canned peaches in water or natural juice for the best health profile.
What nutrients are peaches high in?
Peaches are a good source of vitamin C, potassium, and antioxidants like chlorogenic acid, which support immune function and heart health.
Are peaches good for digestion?
Yes, the fiber and high water content in peaches help promote regular bowel movements and support overall digestive health.
Transparency
Data confidence
Estimated confidence for nutrition data, interpretation, safety notes, and comparisons.
Nutrition data
Health analysis
Food safety
Comparisons