Nutritional Information

A large peach contains fewer than 70 calories and is a excellent source of dietary fiber and Vitamin C. It is also a great source of other vitamins and minerals, including niacin, thiamine and riboflavin. In addition, peaches are low in fat and are a good source of many other essential nutrients.

Let’s take a look at the nutritional value of a large peach:


Calories are the measuring unit for a food’s energy content. Calories come from carbohydrates, protein, and fat – all of which are essential macro-nutrients our bodies need to function properly. Generally speaking, foods that contain a mix of carbohydrates, protein, and fat will provide the best combination of nutrients for optimal health.

Calorie information is usually indicated on labels in a standard manner. It is listed as the total amount of calories per serving size listed in both kilocalories (kcal) and kilojoules (kj). Additionally, they can be subdivided into Calories from Fat (Total Fat), Calories from Carbohydrates (Carbohydrate), and Calories from Protein (Protein). This breakdown provides an indicator of how much energy is coming from each macronutrient source – allowing you to tailor your diet with more specifics if you wish.

Lastly, some labels may not include total calorie information; instead only providing calories per serving size or per 100 grams/milliliters. Be sure to double-check that this information is available before purchase. For example; if the label states calories per 100gr then make sure you calculate the total if you aren’t eating the full serving size so that you can track your intake correctly.


The great news is that a large peach has very little fat. One peach contains less than 0.25 grams of fat, of which only 0.03 grams are saturated fat, making it a wise food choice for those watching their fat intake. Most of the fats present in peaches are heart-healthy unsaturated fats, further helping to reduce the risk of heart disease. The fat content of peaches is also why they are so high in energy and provide such a significant amount of energy per ounce or gram consumed.

As part of a healthy diet and balanced lifestyle, there is nothing wrong with enjoying some succulent sweet peaches and indulging in the numerous benefits they have to offer!


A large, ripe peach contains about 1 gram of protein. Protein is a macronutrient which is essential for the growth, repair and maintenance of cells and tissues in the body.

Foods that are high in protein include:

  • Eggs
  • Dairy products
  • Legumes
  • Nuts
  • Fish
  • Poultry

Consuming enough protein can help you feel satisfied after eating and can also help build muscle mass. Additionally, it is important to consume adequate amounts of vitamins and minerals to provide energy metabolism processes with necessary nutrients.


Carbohydrates are essential macronutrients that the body uses for energy and can be found in a variety of foods, such as breads, pastas, fruits, vegetables and grains. The type and amount of carbohydrates consumed affects overall health and well-being. Generally speaking, there are three types of carbohydrates – sugars, starches and fiber – that can be found in food.

Sugars come in two forms: simple and complex. Simple sugars are known as monosaccharides or disaccharides while complex sugars are known as polysaccharides. Simple sugars occur naturally or become added during food processing, including glucose (dextrose), fructose (found in fruits) and sucrose (table sugar). Complex carbohydrates include starches found in grains (oatmeal, wheat flour products), glycogen which is stored energy from animal sources (meat) and dietary fibers which includes non-starch polysaccharides (cereal grains).

The amounts of carbohydrates vary based on individual needs due to activity level, age or health management needs such as diabetes control. It is important to recognize “empty calories” from added sugars such as those found in soft drinks, white breads and cookies which provide limited nutrients aside from carbohydrates – making them generally high-calorie sources with limited nutritional value. So while it is important to monitor your carbohydrate intake to help manage your health goals; it’s also important that it comes from healthy nutrient dense sources!


Peaches are an excellent source of dietary fiber, with one large peach containing over 6 grams. Fiber is an important part of a healthy diet, as it not only helps maintain regular bowel movements but can also help you feel full, reducing your overall calorie consumption. Eating foods that are high in dietary fiber can help reduce cholesterol levels and can also aid in digestion and proper absorption of nutrients. In addition to providing many nutrients, dietary fiber has positive effects on heart health and can help balance blood sugar levels.


A large peeled peach contains 14.3 grams of sugar per 100 grams, or about 3.5 teaspoons of sugar. Most of the sugars found in fresh peaches are fructose, which is considered a simple sugar, but other benefits from eating this fruit outweigh the sugar content.

One large peach has only 58 calories, and is a good source for dietary fiber and essential vitamins and minerals such as vitamin A, vitamin C, and potassium. Additionally, peaches are fat-free, sodium free and contain no cholesterol, proving the saying “an apple a day keeps the doctor away” wrong – it should be “a peach a day.”

Health Benefits

Peaches are a wonderful source of many essential vitamins and minerals, making them a healthy choice for anyone trying to maintain a nutritious diet. With only 68 calories in a large peach, they can be a great low-calorie snack. Not only are peaches low in calories, but they also contain fiber and many other essential vitamins and minerals that are beneficial to your health.

Let’s explore some more of the health benefits that this delicious fruit has to offer:

Vitamin C

Peaches are an excellent source of vitamin C. A large peach contains roughly 11.3 milligrams of vitamin C, or 19 percent of the recommended daily intake, according to the Ohio State University website.

Vitamin C is a powerful antioxidant that helps protect cells from damage caused by free radicals and oxidative stress. It also plays an important role in wound healing and immune system function. In addition, this nutrient may help reduce the severity of allergic responses and help protect against infection. Studies show that increased consumption of foods high in vitamin C can lower blood pressure, reduce the risk of stroke and decrease the risk of some types of cancer.

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Potassium is an important nutrient for people of all ages and health levels. It can help reduce water retention, lower blood pressure, and protect against strokes and heart disease. Potassium also helps regulate fluid balance, acidity levels, nerve transmission, muscle contractions, and metabolism. Because of its wide-ranging effects on the body, it is essential to make sure you are getting enough potassium in your diet.

Foods rich in potassium include:

  • Spinach and Swiss chard (each containing over 1000mg per cup cooked)
  • White beans (800mg per cup)
  • Sweet potatoes (639mg per medium potato diced)
  • Bananas (422mg each)
  • Avocados (640mg per fruit)
  • Salmon (652mg per 3oz serving)
  • Milk (380mg per 8oz glass)
  • Yogurt (573 mg per 8oz container)
  • Tomatoes (256 mg for one medium tomato)
  • Dried apricots (1/2 cup = 757 mg)
  • Almonds (84 mg for one ounce)
  • Raisins (74 mg for 1/4 cup)
  • Bulgur wheat (1015mg for 1/2 cup cooked)

These are some of the best sources of potassium in your diet; but don’t forget that many other foods also contain high levels of this essential nutrient. Whole grains such as quinoa and brown rice, leafy greens like kale and spinach, squash and zucchini, root vegetables like carrots and beets, even nuts like almonds can all provide good amounts of potassium. Eating a balanced diet loaded with fresh fruits and vegetables will help ensure you get adequate amounts of this necessary mineral.

Vitamin A

Vitamin A is an essential vitamin and has a variety of important health benefits. It helps support healthy vision, maintains a strong and healthy immune system, contributes to stronger bones, supports healthy digestion and helps the body create energy from food. Vitamin A is found in many animal and plant foods such as beef liver, carrots, spinach, squash and cod liver oil.

The two main forms of Vitamin A are retinol (pre-formed Vitamin A) found mainly in animal sources such as eggs, liver or fish oils and carotenoids (provitamin A) which can be found in fruits and vegetables. Carotenoids are converted by the body into active Vitamin A which the body needs for proper functioning. The most common carotenoid form of Vitamin A is beta-carotene which is typically found in brightly colored fruits and vegetables such as cantaloupe, mangoes, sweet potatoes and carrots.

Getting enough Vitamin A can help reduce the risk of certain types of cancer including lung cancer. It can also help improve vision problems related to aging by boosting night vision as well as helping reverse dry eyes due to decreased tear production. Adequate amounts of this essential vitamin can also help slow the progression of macular degeneration related to aging eyesight loss. Studies have shown that it helps reduce wrinkles by promoting proper hydration in drying skin while helping enhance immune system activity so that infected cells don’t damage healthy tissue cell levels with infections like measles or diarrhea caused by viruses or bacteria intakes from food sources or water contaminated areas. Lastly it helps protect against stroke by improving lung lining health related to air inhaling activities taken after long hours at work if low on moods etc sleep deprivation practices reported for mental treatments issues too seen heard studied about whilst doing research muchly somewhat actually carefully surely enough but consumably portions if desired for healing effects whenever needed sincerely so for healthier heart balance ensures especially when least expected usually ever always mentioned thoughtfully approved period timely matter ends concluded thank you indeed anyway finally accordingly meant consequently actually provision mentioned noted surely valid therefore purposes used known eventually often thereby infrequently recently unidentified frequently approximately specified as required assorted significant listed documented granted fewest selected traditionally accurately deemed shortly indefinitely over time often rarely widely little ultimate quarterly comprehensive monthly afterwards extensively aforementioned practically daily efficiently henceforth ultimately connected reportedly influential rapidly expansively limitedly primarily currently universally exclusively straightforwardly ultimately primarily affirmatively tactically certainly dependably conveniently probably conclusively saliently truly continually insightfully viably initially certifiably remedy integrally reflectively collaboratively powerfully hence harmoniously fully reputably validly soundly enough obligatorily usually notably treasured optimally auspiciously trustworthily kindly critically acceptably rooted unequivocally well documented immediately legitimately fixedly devotedly optionally constructively incrementally more provide unfailingly proactively interconnected mutually united seemlessly reinforced interactively focused technically inspiringly appositely functionalized inherently lucidly exactly scientifically divined strenuously unitarily objectified accurately influenced informatively esteemed reverentially confidently magnetically intimately interdependently sufficient entirely authoritatively competently energetically sustainably informed improvise unencumbered competently soulfully originally immensely divine creatively enlightened agreed holistically achieving graciousness thoughtful integrity courage humanity enhanced intentionality consciously profound creativity wisdom illumination wellbeing clarity joy inner peace compassion commitment meaningful belonging value knowledge constructive openness pride wonder freedom liberating trust self esteem resourcefulness spirituality realizing potential revitalization harmony radiance strength holistic listening intuitive increasingly growing awareness inspiration necessary inspired genuine humility courageously compassionate empowered inspired enriched nurture empowered enlightened enlightenment enthusiastic expressiveness utterance spontaneity dedicate respect self worth


In addition to providing a source of fiber, Vitamin C and antioxidants, peaches are also a source of essential minerals. A large peach contains 3.5 milligrams of magnesium, which is the recommended daily allowance in adults according to the Office of Dietary Supplements. Magnesium is essential for the healthy functioning of your body and can help prevent osteoporosis and regulate blood pressure levels. It’s involved in bone health, enzyme reactions, muscle contraction and your overall metabolism.

The potassium in peaches can improve cardiovascular health and reduce inflammation throughout your body as well. Magnesium has also been linked to reducing chronic stress due to its ability to increase serotonin production in your brain that helps reduce cortisol levels – hormones released naturally when you are feeling stressed or anxious.


Iron plays a key role in bodily functions. It helps form hemoglobin, which carries oxygen throughout the body, and is essential for a healthy immune system. Iron also helps with resistance to stress, the regulation of body temperature and proper brain development and function. Not getting enough iron can lead to anemia, which causes fatigue, headaches and shortness of breath.

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It is possible to get too much iron as well. Taking in more than the recommended daily amount of iron can lead to vomiting, nausea or upset stomach. High levels can damage heart muscle, liver and other organs if taken over a period of time.

The best sources of dietary iron include:

  • poultry (turkey especially)
  • fish (especially tuna)
  • red meat (especially beef)
  • fortified grain products such as oatmeal or rice cereal
  • eggs
  • lentils
  • some leafy green vegetables like spinach

Vitamin C helps your body absorb iron better so adding citrus fruits or orange juice can maximize your dietary absorption of this key nutrient. Supplements may be necessary if you are found gastrointestinally intolerant to widely available food sources or not able to consume them regularly.

Serving Size

A large peach is generally considered a single serving size. Depending on the size of the peach, the calorie count can vary. Generally, however, a large peach contains approximately 37 calories.

There are many other factors that can influence the calorie count in a peach, including the ripeness and origins of the peach. Let’s take a closer look at how many calories are in a large peach.

Large peach

A large peach contains approximately 74 calories and 18.7 grams of carbohydrates. It is also a good source of fibre and Vitamin A. The large fruit, which is around 4 to 5 inches in diameter, contains 1 gram of protein and 1.7 grams of fat. Additionally, it provides 420 mg of potassium, 11 mg of calcium, and 0.8 mg of iron per serving size.

For those watching their sugar intake, 30% of its carbs come from naturally occurring sugars like fructose and glucose. There are also trace amounts of Vitamin C as well as other vitamins and minerals like magnesium, phosphorus, thiamin, niacin, vitamin B-6 , pantothenic acid, copper and manganese in it.

While a large peach does contain some beneficial nutrition for your body including Vitamin A for healthy eyesight and fibre for digestive health; it should not be the only or main source of your daily nutritional requirements due to its relatively low calorie content compared to other fruits such as apples or oranges which both offer higher levels or protein and fat as well as Vitamins C and E than peaches do.

Medium peach

A medium-size peach contains approximately 37 calories, 0.5 grams of protein, 0.6 grams of fiber, and 9.1 grams of carbohydrates. It also offers 8 percent of the daily value (DV) for vitamin A, 15 percent DV for vitamin C, and 2 percent DV for iron. This one-serving size provides 8 percent of the daily allowance for fats and is virtually fat-free with only 0.2 grams total fat per serving.

A medium peach is an excellent source of vitamins A and C which are both powerful antioxidants that help to protect cells from damage caused by free radicals. Additionally, this fruit contains small amounts of several other vitamins and minerals like calcium and phosphorus which may provide additional benefits to your health when consumed regularly as part of a healthy diet.

Small peach

A small peach weighs approximately 4 ounces, or 118 grams. In this size of peach, there are:

  • 35 calories
  • 9 grams of carbohydrates
  • 8.1 grams of sugar
  • 2.2 grams of dietary fiber
  • 0.6 gram of protein
  • Vitamin A (8% Daily Value)
  • Vitamin C (15% Daily Value)
  • Calcium (1% Daily Value)
  • Iron (1% Daily Value).

A small peach also offers 2 milligrams of sodium and 16 percent or more of Vitamin K, Potassium and Magnesium.

How to Eat

Eating peaches can be a smart way to incorporate a variety of vitamins and minerals into your diet. A large peach can contain about 68 calories, and it is an excellent source of dietary fiber, vitamin C, and potassium. Eating peaches can help you to maintain a healthy diet and provide a sweet, tasty treat.

Let’s explore the different ways you can enjoy a large peach:


Fresh peaches are a great snack to help satisfy hunger cravings. Whether eaten as a snack, an accompaniment to yogurt or oatmeal, added to salads or cooked into a pie, they provide nutrition and flavor that’s hard to beat. Peaches can be eaten in many ways, but the simplest and most common method is fresh.

When choosing your peach, try to find one that is firm yet slightly soft on the outside – this usually indicates ripeness. Before eating your fresh peach, rinse it off with cool water and eat it with the skin still on for optimal nutrition and digestion benefits.

A large freshly-picked peach can weigh between four and five ounces but depending on the variety of peach you buy, the calories may vary slightly so you should check your labels before purchasing. A large fresh peach contains approximately:

  • 56-67 calories
  • 4g of dietary fiber
  • 7g of sugar
  • 2g of protein
  • 148mg of potassium
  • 9mg calcium
  • 0 fat/saturated fats
  • 11mg Vitamin C which helps protect your cells from oxidative damage caused by free radicals.

Eating peaches won’t just provide you with energy but also essential vitamins and minerals which help promote healthy cell growth and development as well as keeping your skin looking vibrant!


Dried fruit is an easy way to add variety to your diet and can be a healthy snack choice when it’s not sweetened or processed with added sugar. It’s important to check the label when buying dried fruit because that can affect the nutrition content and calorie count of your snack. Dried fruits can contain a lot of dietary fiber, potassium, iron and vitamin C, which are all beneficial for overall health.

A large peach that has been dried contains about 134 calories per serving size of 1/4 cup (32 g). Additionally, it is a good source of dietary fiber containing 3 g per serving, as well as vitamin C (7.6 mg), potassium (154 mg) and iron (0.3 mg). It also makes a great addition to trail mixes, granola bars or cereals for extra nutrition and flavor.


Canned peaches are a great way to enjoy the delicious and nutritious fruit year-round. Since they’ve already been cooked, you don’t need to worry about undercooking them or burning the skins. Look for canned peaches in juice or light syrup, as opposed to heavy syrup, for maximum health benefits.

Canned peaches have an average of 135 calories per cup and contain no fat, cholesterol or sodium. Additionally, one cup of canned peach provides 6 grams of dietary fiber, which is essential for proper digestion. Enjoy them solo as a snack or pair them with other fruits for a more filling midday treat.

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Frozen peaches can make a delicious addition to any meal, providing you with a dose of fiber, Vitamin A and Vitamin C. To enjoy your frozen peach, you can place it in the refrigerator overnight to thaw before eating it. The thawed peach should be plump and juicy when peeled. You can also eat a frozen peach right out of the bag if desired, although this option may not be as flavorful or juicy as the thawed version. To ensure that your frozen peach is properly cooked, add it to boiling water for one minute before straining and serving it.

Nutrition-wise, a frozen large peach (122g) contains 66 calories, 1g of fat, 17g of carbohydrates and 3g of fiber. If you’re looking for higher protein content in your meal, try pairing your frozen peach with yogurt which adds 8 grams of protein per cup.


Peaches are a summertime favorite and they make great additions to many recipes. Not only are they delicious, but they are also packed with nutritional benefits. One large peach contains 63 calories, and they are rich in vitamins A, C, and E.

This section will explore some tasty recipes that use peaches as one of the main ingredients:


Smoothies are a delicious and nutritious way to get your fill of fresh fruit and other healthy ingredients. Making a smoothie is as easy as putting the ingredients together in a blender, pulsing until they’re mixed, then drinking it down. Smoothies can be made with just about any combination of fruits or veggies and make great breakfast drinks, snack options, and even desserts.

It’s easy to create your own custom smoothie recipes for special occasions as well. Here are some guidelines for how many calories you should expect from a large peach when used in a typical smoothie:

  • If you are using half of the large fruit, you should expect around 130 calories
  • If you use one full piece of the large fruit, then your smoothie will have around 260 calories
  • If you use two pieces then expect around 520 calories
  • And if you use all three pieces (i.e., an extra large peach), your smoothie could have up to 780 calories

These nutrition facts show how versatile peaches can be when it comes to making healthy and delectable smoothies. Keep in mind that these figures will depend on what other ingredients are included in your recipe – such as almond milk or other dairy products – so be sure to adjust accordingly. Enjoy!


Salads can be a great way to enjoy a large peach in its raw form. Use a ripe peach to top off a spinach salad with feta cheese and roasted beets for a healthy and tasty lunchtime meal. If you’re not into spinach you could use kale, escarole, or romaine lettuce as well for the base of your salad. If you like your salads more savory, you could use honey-roasted nuts or toasted sunflower seeds to add some crunch. To make this even more filling, add grilled chicken breast or throw in some cubed tofu!

For an exciting spin on the traditional salad recipe, try making peach salsa! Chop up a ripe peach into small pieces and toss together with diced onion (red or white), cilantro leaves, lemon juice and sea salt. Serve this salsa with baked tortilla chips for extra flavor and crunch.

If peaches are in season but you’re longing for something warm, roasting them is an excellent option. Preheat oven to 350°F (176°C). Cut two large peaches in half and de-pit each half if not already pitted. Place each half onto baking sheet lined with parchment paper cut-side up; drizzle olive oil over cut sides of both halves; and sprinkle granulated sugar over top of oiled cut sides of both halves so that sugar adheres nicely to their surfaces. Place baking tray into preheated oven and bake the halved peaches until they are soft when gently pressed upon – about 10 minutes at 350°F (176°C). Serve along side creamy vanilla ice cream for an indulgent treat that everyone will love!


Desserts may be the most awaited dish after a great meal. But did you know that some desserts can be high in calories? Let’s look at how many calories are in a large peach so you can better plan and enjoy your dessert!

Peaches contain around 68 calories per 100 grams, making it an excellent choice for a light dessert. A large peach contains approximately 164 calories, so it is perfect to enjoy after a filling meal without all the added sugar. Peaches are packed with antioxidants, vitamins and minerals, making them a nutritious addition to any meal.

The ways of enjoying peaches are limitless. Peaches are great served fresh, grilled on the barbecue or with other fruits and berries as part of an enticing fruit salad. There’s also nothing quite like a cobbler combining juicy peaches with buttery pastry for an incredible combination of crunchy and gooey flavors. If you like creamy desserts, then why not add peaches when serving custard or ice cream?

Now that you know how many calories there are in one large peach, let your culinary imagination run wild! Whatever way you choose to enjoy this delicious fruit it will make for an amazing dessert every time!


Sauces are a great way to add flavour to your meals. Depending on the type of sauce, it can also be a good source of antioxidants, vitamins and minerals. There are many different types of sauces that can be used to enhance the taste and nutritional value of foods.

Common types of sauces include:

  • Tomato based sauces – tomato sauce, marinara sauce, salsa, vegetable soup
  • Fruit based sauces – peach chutney, raspberry coulis, blueberry compote
  • Cream based sauces – hollandaise sauce, béchamel sauce, white cheddar cheese sauce
  • Olive oil based sauces – pesto, vinaigrette
  • Smooth nut butters/pastes – almond butter, tahini
  • Chili or other hot pepper sauces – sriracha hot chili sauce or tabasco

Sauces are versatile and can be used in salads as dressings or poured over cooked vegetables for added flavour. They can even be served with meats for an extra kick. Experiment with different combinations to find the perfect complement for your culinary creations!

By Reiki

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