Peach (raw)
Juicy and low in calories; try it grilled with cottage cheese.
1 Amount
How it fits your macros
Get your daily targets with the macro calculator to see what share of your day this portion covers.
Peach for gym-goers
Per 100 g, peach (raw) provides 39 kcal, 0.9 g protein, 9.5 g carbohydrate (1.5 g fiber, 8.4 g sugars) and 0.3 g fat (0 g saturated). It's mainly a carb source, so pair it with some protein to make a complete meal.
A typical serving (1 medium peach, about 150 g) comes to roughly 59 kcal and 1.4 g protein.
These are typical averages. Brand, variety, ripeness and cooking method all shift the numbers, so weigh food in the same state (raw or cooked) as the entry you log.
About Peach
A raw peach with skin is a juicy stone fruit at about 39 kcal per 100 g, lighter than apples, pears or grapes. A medium one has around 59 kcal and modest amounts of potassium and vitamin C. Nectarines are a close, smooth-skinned relative.
In a gym diet
On a cut, peaches give you a lot of sweetness and juice for very little energy, which makes them a great high-volume dessert. Add cottage cheese, ricotta or skyr and you've got a filling snack. There aren't enough carbs to fuel a big session on their own. In summer they're an easy swap for sugary treats.
Preparation and cooking
Weigh the peach without the stone, which is fairly heavy and not something you eat. Grilling or roasting brings out the sweetness and adds no calories unless you add butter or syrup. Canned peaches in light syrup or juice have more sugar per gram, so drain them and log them separately.
Buying and storage
Pick peaches with a sweet smell and a slight give near the stem, and let firm ones ripen at room temperature before refrigerating. For canned, choose peaches packed in juice or water, not heavy syrup.
Things to watch
Peaches belong to the stone fruit family, which can trigger pollen-food syndrome or more serious allergies in some people. They also contain sorbitol, which some people with IBS don't handle well in larger portions.
Meal ideas
- Grilled dessert: peach halves grilled and topped with cottage cheese and a drizzle of honey.
- Breakfast parfait: skyr, sliced peaches, high-protein granola and cinnamon.
- Summer plate: grilled chicken thighs, peach and tomato salad, and quinoa.
Nutrient highlights
None of the tracked vitamins and minerals reaches 10% of the Daily Value per 100 g, so you're eating it mainly for its macros.
How it ranks among 18 Fruits
| Protein per 100 kcal | 2.3 g | #1 of 18 |
| Protein per 100 g | 0.9 g | #8 of 18 |
| Fiber per 100 g | 1.5 g | #15 of 18 |
| Lowest calories per 100 g | 39 kcal | #3 of 18 |
Ranked within this category of the gym.diet food database (1 = best for that measure).
Similar foods
Raspberries (raw)
52 kcal · P 1.2 · C 11.9 · F 0.7
→Strawberries (raw)
32 kcal · P 0.7 · C 7.7 · F 0.3
→Pomegranate arils (raw)
83 kcal · P 1.7 · C 18.7 · F 1.2
→Watermelon (raw)
30 kcal · P 0.6 · C 7.6 · F 0.2
→Orange (raw)
47 kcal · P 0.9 · C 11.8 · F 0.1
→Grapefruit, pink/red (raw)
42 kcal · P 0.8 · C 10.7 · F 0.1
Source
Approximate per-100 g values compiled from USDA FoodData Central (SR Legacy / Foundation Foods), rounded. Daily Values are the U.S. FDA reference amounts for adults (2,000 kcal diet).
Frequently asked questions
How many calories are in peach?
Peach (raw) has about 39 kcal per 100 g, or roughly 59 kcal per 1 medium peach (150 g).
How much protein is in peach?
About 0.9 g of protein per 100 g and 1.4 g per 1 medium peach. That works out to 2.3 g per 100 kcal, so it's not primarily a protein source.
Is peach good for cutting or bulking?
It works in either phase. What matters is how it fits into your total calories and protein for the day.
Are canned peaches as healthy as fresh?
Canned peaches keep many of their nutrients, but the ones in syrup carry extra sugar and calories. Packed in juice or water and drained, they're much closer to fresh. Fresh peaches are usually more filling and firmer.
Should you eat peach skin?
The skin is edible and has fiber and polyphenols, so eating it adds a little nutrition. Wash peaches well, as the fuzz can trap residues and dirt. Peel them if the texture bothers you; the calorie difference is negligible.
Nutrition Facts
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values approximate.