5 Health Benefits of Nectarines (2025)

Fruit-wise, it’s hard to top the experience of biting into a perfectly ripe nectarine, with its cheerful hue and sweet, slightly tangy, bright flavor.

Nectarines are a type of stone fruit, as they have a large seed or “stone” in the center. They’re closely related to peaches, but nectarines have smooth skin, while peaches are fuzzy.

“Nectarines are delicious in the summer, and they’re a healthy choice for a snack,” says registered dietitian Julia Zumpano, RD, LD. “Beyond their deliciousness, nectarines are loaded with nutrients that support your overall health.”

Zumpano shares the juicy info on nectarines.

Nectarine nutrition

One medium nectarine provides:

• 63 calories
• 15 grams carbohydrates
• 0 grams cholesterol
• 0.45 grams of fat
• 2.4 grams of fiber
• 1.5 grams of protein
• 0 milligrams of sodium
• 11 grams of sugar

It also contains:

• 0.1 milligrams of copper (11% daily value or DV)
• 1.6 milligrams of niacin (10% DV)
• 7.67 milligrams of vitamin C (8% DV)
• 285 milligrams of potassium (6% DV)
• 12.8 milligrams of magnesium (3% DV)
• 36.9 milligrams of phosphorus (3% DV)

Health benefits of nectarines

Nectarines are low in calories but rich in flavor, and they come with some significant health benefits. Zumpano describes some of the most important nectarine health benefits.

1. Helps fight disease

Nectarines are rich in antioxidants, which are nutrients that can reduce oxidative stress in your body.

“Oxidative stress happens when there are too many free radicals in your body. These potentially harmful molecules can damage cells, leading to health problems, including many chronic diseases and signs of aging,” explains Zumpano.

To fight the effects of free radicals, your body needs antioxidants. They keep free radicals — and oxidative stress — in check by neutralizing them.

Nectarines contain several antioxidants that support your health, such as:

• Beta-carotene
• Chlorogenic acid
• Flavonoids
• Lutein
• Vitamin C
• Zeaxanthin

2. Supports a healthy gut

“Most people, even those who eat relatively healthy, don’t get nearly enough dietary fiber,” notes Zumpano. “But fiber is really vital for health.”

The fiber in nectarines aids digestion and helps maintain a healthy gut. Fiber helps keep you regular, too. It promotes consistent bowel movements and can prevent constipation.

Nectarines contain both types of fiber, which support your digestive health in different ways:

• Insoluble fiber doesn’t dissolve in water or other bodily fluids. It passes through your gut undigested, which helps food move through your digestive system.
• Soluble fiber dissolves in water and other bodily fluids. It provides fuel for the beneficial bacteria in your gut microbiome, which is excellent for your digestion and overall health.

3. Improves cardiovascular health

High blood pressure often has no symptoms, but it can cause several serious health problems. It forces your heart to work harder, which can lead to heart damage over time. High blood pressure also increases your risk of:

• Atherosclerosis, or a build-up of plaque narrowing the arteries, which can lead to heart attack or stroke
• Dementia and cognitive issues, due to not enough blood flow to the brain
• Kidney damage, which can develop into kidney disease or kidney failure
• Vision problems, such as glaucoma or vision loss, are due to damaged eye blood vessels

Getting enough potassium helps keep your blood pressure in a healthy range, and nectarines are a good source of this essential mineral.

The antioxidants in nectarines provide an additional heart health bonus by reducing inflammation in your blood vessels. Research shows that eating a diet with plenty of fruit lowers your risk of heart disease.

4. Reduces cancer risk

The antioxidants in nectarines have many health benefits, but one type of antioxidant in particular — polyphenols — may even combat cancer. Research suggests that polyphenols, which are also found in tea, coffee, dark chocolate and many plant foods, may make it harder for cancer cells to survive and multiply.

“No single food can prevent cancer,” clarifies Zumpano. “But eating a lot of plant-based foods that contain polyphenols is certainly a healthy choice.”

5. Aids weight management

In addition to helping your gut microbiome, the fiber in nectarines can help you achieve or stay at a healthy weight. Fiber is one of the best nutrients for weight management because it helps you feel full but contains no calories. Research supports the notion that fiber intake can decrease food intake, which can also decrease body weight.

“In recent years, some people have become so anti-sugar that they’ve stopped eating fruit,” shares Zumpano. “Refined sugar isn’t good for you, but if you eliminate fruits from your diet, you’re missing out on some vital nutrients. Fruit is an important part of a healthy and balanced eating pattern and is even helpful for weight management.”

In fact, a long-term study examining participants’ fruit and vegetable intake for 24 years demonstrates that people who eat more fruit (and veggies) have an easier time avoiding weight gain as they age.

Bottom line? Nectarines are a delicious and nutritious addition to your diet. Enjoy nectarines on their own, in smoothies, sliced up on salads or in cereal. And you don’t even have to peel them — the skin is edible, tasty and also full of nutrients.