People trying to fit in the recommended fruit servings for the day might be tempted to consider a piece of peach pie as a fruit serving. However, if you compare the nutritional information for the two, you will see that a peach is a much healthier option to choose.
Calories
If you are counting calories and trying to lose weight, the amount of calories in the foods you eat needs to be considered. A fresh peach only has 66 calories, whereas a piece of Mrs. Smith's Traditional Recipes Peach Pie has 320 calories. Those who are watching their weight will have trouble fitting in a treat with this many calories without going over their daily caloric needs.
Fat
The 2005 Dietary Guidelines for Americans recommends limiting the amount of fat you consume, especially saturated fat. A peach contains only 0.42 grams of fat, none of which is saturated, unlike peach pie, which has 16 grams of fat, seven of which are saturated.
Fiber, Vitamins and Minerals
A fresh peach has 2.6 grams of dietary fiber, as well as 323 mg of potassium, 11 percent of the daily value for vitamin A and 19 percent of the daily value for vitamin C. Peaches also contain iron, calcium, folate, thiamin, riboflavin, vitamin K, vitamin E, magnesium, pantothenic acid and niacin, all of which are important for good health. A slice of peach pie only has 1 gram of dietary fiber, and, although it has 45 percent of the daily value for vitamin C, it doesn't have significant amounts of any of the other vitamins found in fresh peaches.
Overall Nutrition
Overall, the fresh peach is more nutritious. Not only does it have more fiber, vitamins and minerals than the peach pie, except for vitamin C, it also has fewer calories and less fat. Peach pie also contains 330 mg of sodium, which is a nutrient the Dietary Guidelines recommends limiting in your diet.
Potential
Should you really crave a piece of peach pie, it can be worked into a healthy diet. This is made easier if you make a healthier version of the pie yourself rather than eating a ready-made pie. For example, you can make the pie with a single whole wheat crust and a crumb topping containing oatmeal in order to add more fiber and limit the fat. You can also use only a small amount of sugar in the filling. If you choose to eat a ready-made pie, consider eating only half a slice so that you get the taste without a large amount of the calories.
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