7 Health Benefits Of Nectarines, Backed By Science - Healthline

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Nutrition

Evidence BasedNectarine Nutrition and Benefits

Medically reviewed by Alissa Palladino, MS, RDN, LD, CPT — Written by Gabrielle McPherson, MS, RDN, LDN — Updated on December 24, 2025

Nutrients
Preventing anemia
Fighting antioxidants
Lowering your risk of cancer
Aid weight loss
Improving skin health
Reducing pregnancy risks
How to eat them
FAQ
Takeaway

Nectarines are a smooth-skinned variety of peach that is rich in vitamins, minerals, antioxidants, and fiber. They’re also low in calories and fat.

Nectarines (Prunus persica var. nucipersica) are a deliciously sweet summertime fruit. Technically, a type of peach (Prunus persica), they have smooth, shiny skin instead of fuzzy skin.

Nutritionally, nectarines possess a wide range of vitamins and minerals. As such, you may be curious whether these crisp, juicy fruits offer health benefits.

Among other benefits, they support iron absorption, aid in weight loss, and improve skin health.

1. Packed with nutrients

One medium-sized nectarine at 142 grams (g) offers:

Calories: 63
Fat: 0.5 grams
Carbs: 15 grams
Protein: 1.5 grams
Fiber: 2.4 grams
Sugar: 11.2 grams
Potassium: 6% of the Daily Value (DV)
Niacin (vitamin B3): 10% of the DV
Vitamin C: 8.5% of the DV
Copper: 13.6% of the DV

As you can see, nectarines boast plenty of copper, potassium, and vitamins B3 and C. In particular, vitamin C may support immune health.

Nectarines also contain small amounts of vitamin A, vitamin E, lutein, zeaxanthin, manganese, zinc, iron, magnesium, and phosphorus.

»Learn more:What’s the Difference Between Peaches and Nectarines?

2. May help prevent anemia

The vitamin C content in nectarines may help prevent conditions such as anemia. Vitamin C aids in the absorption of non-heme iron, the type found in plant-based foods such as beans, grains, and spinach.

In contrast, the body already absorbs heme iron from meat well and doesn’t require vitamin C for uptake. Eating foods high in vitamin C, such as nectarines, can help reduce the risk of iron deficiency by enhancing the absorption of iron in your body.

Iron is an essential component of hemoglobin, the protein in red blood cells that is responsible for transporting oxygen throughout the body.

»Learn more:What Is Anemia?

3. High in disease-fighting antioxidants

Nectarines are high in antioxidants, including vitamin C.

Antioxidants help reduce oxidative stress, which stems from an imbalance of unstable molecules called free radicals in your body. Over time, oxidative stress may contribute to illnesses like diabetes, Alzheimer’s disease, and heart disease.

Other antioxidants in nectarines include vitamin A, E, lutein, zeaxanthin, and flavonoids such as anthocyanins, which contribute to the appearance, taste, and aroma of many fruits and vegetables.

Antioxidants may help prevent age-related declines in brain function and play a role in reducing inflammation and the risk of heart disease.

»Learn more:Antioxidants Explained in Simple Terms

4. May lower your risk of cancer

Multiple studies suggest that the phenolic compounds in nectarines may lower your risk of cancer. Nectarines are high in antioxidants, which can help protect the body from free radical damage.

Free radical damage or oxidative stress can lead to the development of certain health conditions in the body, such as cancer, cardiovascular diseases, and neurodegenerative diseases, such as Alzheimer’s disease.

5. May aid weight loss

Nectarines may aid weight loss in several ways.

First, they’re a good source of fiber, which supports feelings of fullness. If you’re already feeling full, you’re less likely to overeat or consume too many calories.

What’s more, this fruit is naturally low in calories and fat. Eating plenty of low calorie fruits and veggies may naturally support weight loss when consumed in place of high calorie, low-nutrient snacks.

6. May improve skin health

Your skin, the largest organ of your body, relies on a balanced diet to remain healthy. Nectarines may support skin health due to their vitamin C content, which aids in the production of collagen.

Vitamin C is essential for the production of collagen, stabilizing molecules, and acts as a necessary cofactor for the formation of collagen fibers.

Collagen provides structural support to the skin, maintaining its integrity and preventing signs of aging as it breaks down over time.

7. May reduce pregnancy risks

Nectarines may lower certain risks associated with pregnancy due to their potassium content.

High blood pressure links to several adverse health outcomes among pregnant people, including premature birth, Cesarean delivery, and maternal death.

However, increasing your potassium intake may lower your blood pressure. For example, the Dietary Approaches to Stop Hypertension (DASH) diet is high in potassium-rich fruits and vegetables due to their blood-pressure-lowering effects.

If you’re pregnant, consuming more potassium-rich foods, such as nectarines, may help ensure a safe and healthy delivery.

»Learn more:18 Foods That Pack More Potassium Than a Banana

Ways to eat nectarines

Here are some simple ways to add nectarines to your diet:

Add slices to an arugula salad.
Dip nectarine slices in honey or vanilla yogurt.
Chop overly ripe nectarines and freeze them for later use in smoothies.
Dice and toss them into hot cereal with a pinch of nutmeg.
Add diced nectarines to fresh salsa with tomatoes and bell peppers.

Frequently asked questions

How many nectarines can I eat in a day?

The recommended daily amount of fruit servings for women beyond 19 years is 1½ to 2 cups, and 2 to 2½ cups for men beyond 19 years.

Some of these servings can come from nectarines.

Which 3 fruits or vegetables are highest in vitamin C?

Red pepper, oranges, and grapefruit contain the most amount of vitamin C.

Takeaway

Nectarines are a smooth-skinned variety of peach that’s packed with vitamins, minerals, antioxidants, and fiber. They’re also low in calories and fat.

Among other benefits, they support iron absorption, aid in weight loss, and improve skin health. This summertime fruit makes a simple, healthy addition to your diet.

How we reviewed this article:

SourcesHistoryHealthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

Anemia. (n.d.).https://www.hematology.org/education/patients/anemia
Chandimali N, et al. (2025). Free radicals and their impact on health and antioxidant defenses: a review.https://www.nature.com/articles/s41420-024-02278-8
Charvátová VP, et al. (2025). Boost your health with apricots, peaches and nectarines.https://viva.org.uk/health/blog-health/boost-your-health-with-apricots-peaches-and-nectarines/
Chaudhary P, et al. (2023). Oxidative stress, free radicals and antioxidants: potential crosstalk in the pathophysiology of human diseases.https://www.frontiersin.org/journals/chemistry/articles/10.3389/fchem.2023.1158198/full
Fruits. (n.d.).https://www.myplate.gov/eat-healthy/fruits
How potassium can help prevent or treat high blood pressure. (2025).https://www.heart.org/en/health-topics/high-blood-pressure/changes-you-can-make-to-manage-high-blood-pressure/how-potassium-can-help-control-high-blood-pressure
Myung SK, et al. (2025). Effects of collagen supplements on skin aging: A systematic review and meta-analysis of randomized controlled trials.https://www.sciencedirect.com/science/article/abs/pii/S0002934325002839
Nectarines, raw. (2019).https://fdc.nal.usda.gov/food-details/169914/nutrients
Pullar JM, et al. (2025). Improved human skin vitamin C levels and skin function after dietary intake of kiwifruit: A high-vitamin-C food.https://www.jidonline.org/article/S0022-202X(25)03509-2/fulltext
Stone WL, et al. (2023). Biochemistry, antioxidants.https://www.ncbi.nlm.nih.gov/books/NBK541064/
Vitamin C. (2025).https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/

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Evidence Based

This article is based on scientific evidence, written by experts and fact checked by experts.

Our team of licensed nutritionists and dietitians strive to be objective, unbiased, honest and to present both sides of the argument.

This article contains scientific references. The numbers in the parentheses (1, 2, 3) are clickable links to peer-reviewed scientific papers.

Medically reviewed by Alissa Palladino, MS, RDN, LD, CPT — Written by Gabrielle McPherson, MS, RDN, LDN — Updated on December 24, 2025

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Nutrition

Nutrition

1. Packed with nutrients

2. May help prevent anemia

3. High in disease-fighting antioxidants

4. May lower your risk of cancer

5. May aid weight loss

6. May improve skin health

7. May reduce pregnancy risks

Ways to eat nectarines

Frequently asked questions

How many nectarines can I eat in a day?

Which 3 fruits or vegetables are highest in vitamin C?

Takeaway

How we reviewed this article:

Evidence Based

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