Nectarines are a sweet stone fruit that taste best in the summertime. They are light and juicy but are very nutritious as well. Nectarines are low in calories and fat, and full of vitamins and fiber as well as antioxidants. Nectarines are a good dessert for people who want to lose weight, and they are a good snack for any time.
A medium-sized nectarine has only 62 calories. Small nectarines have about 50 calories, and large ones can have up to 80 calories. Nectarines can help you lose weight since they have fiber and are filling with very few calories.
There are 1.51 g of protein in each average-sized nectarine. Fruits do not usually have a lot of protein, so nectarines have slightly more protein than most fruits do. Nectarines do have small amounts of individual amino acids, which, when eaten with other amino acids, combine to form complete proteins in the body.
There are 14.98 g of carbohydrates in the average nectarine. Some of these carbohydrates are in the form of sucrose (about 6.92 g), glucose (2.23 g) and fructose (1.95 g).
Nectarines have approximately 0.45 g of fat. With less than half a gram of fat per serving, nectarines are an excellent addition to a low-fat diet. According to the National Institutes of Health, nectarines are a good food for people with high cholesterol to eat as part of a low-fat and low-cholesterol diet.
Vitamins and Minerals
Nectarines are a great source of vitamins and minerals, even though they are so low in calories. Nectarines have about 9 mg of calcium, 285 mg of potassium and 13 mg of magnesium. These three minerals work together to promote fluid balance and bone health. Nectarines are also high in vitamin C, with 7.7 mg in each serving. Vitamin C helps boost the immune system and helps you to get over colds faster.