Nectarine has a low glycemic index of 43 (typical range 38 to 48). A serving of 1 medium (2-1/2" dia) (142 g) has a glycemic load of 5, which is low. Per 100 g it provides 44 calories, 1.1 g protein, 10.6 g carbohydrate (1.7 g fiber, 7.9 g sugars) and 0.3 g fat.
Serving used for glycemic load: 1 medium (2-1/2" dia) (142 g).
| Nutrient | Per 100 g | Per serving |
|---|---|---|
| Calories | 44 kcal | 62 kcal |
| Protein | 1.1 g | 1.5 g |
| Carbohydrate | 10.6 g | 15 g |
| Fiber | 1.7 g | 2.4 g |
| Sugars | 7.9 g | 11.2 g |
| Fat | 0.3 g | 0.5 g |
| Saturated fat | 0 g | 0 g |
| Sodium | 0 mg | 0 mg |
| Potassium | 201 mg | 285 mg |
Other fruits with a lower glycemic load per serving:
| Food | GI | GL / serving |
|---|---|---|
| Goji Berry | 29 | 5 |
| Apricot | 34 | 5 |
| Peach | 42 | 5 |
| Elderberry | 28 | 5 |
| Pomegranate | 35 | 4 |
Nectarine has a glycemic index of 43, which is low (low is 55 or under, high is 70 or over). The glycemic load of a 1 medium (2-1/2" dia) (142 g) serving is 5, which is low.
Glycemic load is the better guide, because it accounts for portion size. A serving of nectarine has a glycemic load of 5 (low). Eating it with protein, fat or fiber slows absorption further. This is general information, not medical advice; people with diabetes should follow their clinician's guidance.
Nectarine has 44 calories per 100 g, and about 62 calories in a 1 medium (2-1/2" dia) (142 g) serving.
Nectarine is NOVA group 1: unprocessed or minimally processed.
Photograph your plate, scan a barcode or say what you ate. NutriOptio grades every food for glycemic load, Nutri-Score and processing, weighted to your goal.
Open the free web appGlycemic index: NutriOptio's reference table, compiled from the University of Sydney GI database and the international tables of glycemic index and glycemic load; the range reflects variation across studies, ripeness and preparation. Nutrition: USDA FoodData Central, SR Legacy, “Nectarines, raw” (FDC 169914). Glycemic load = GI × available carbohydrate (carbohydrate minus fiber) per serving ÷ 100. Nutri-Score computed with the 2017 general-food algorithm. NOVA group from our NOVA reference list.
General information, not medical advice.
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