Calories in
nectarines, raw
44 kcal per 100 g Nectarines, raw contains 44 calories per 100 grams, or about 63 calories per cup slices. Per 100 g it provides 1.1 g protein, 10.6 g carbohydrate and 0.3 g fat.
By calories that splits 86% carbohydrate, 9% protein, 6% fat.
Calories in a typical serving
Per-100 g figures are useful for comparison but nobody eats 100 g of anything on purpose. These are the USDA's own household measures.
| Serving | Grams | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 cup slices | 143.0 g | 63 | 1.5 g | 15.1 g | 0.5 g |
| 1 small (2-1/3" dia) | 129.0 g | 57 | 1.4 g | 13.6 g | 0.4 g |
| 1 medium (2-1/2" dia) | 142.0 g | 62 | 1.5 g | 15.0 g | 0.5 g |
| 1 large (2-3/4" dia) | 156.0 g | 69 | 1.7 g | 16.5 g | 0.5 g |
Full nutrition, per 100 g and per cup slices
| Nutrient | Per 100 g | Per cup slices |
|---|---|---|
| Energy | 44 kcal | 63 kcal |
| Protein | 1.1 g | 1.5 g |
| Total fat | 0.3 g | 0.5 g |
| Saturated fat | 0.0 g | 0.0 g |
| Carbohydrate | 10.6 g | 15.1 g |
| Fibre | 1.7 g | 2.4 g |
| Sugars | 7.9 g | 11.3 g |
| Sodium | 0.0 mg | 0.0 mg |
| Potassium | 201.0 mg | 287.4 mg |
| Calcium | 6.0 mg | 8.6 mg |
| Iron | 0.3 mg | 0.4 mg |
| Vitamin C | 5.4 mg | 7.7 mg |
| Vitamin A | 17.0 µg | 24.3 µg |
| Cholesterol | 0.0 mg | 0.0 mg |
| Water | 87.6 g | 125.3 g |
USDA FoodData Central, SR Legacy (FDC ID 169914). A dash means the nutrient was not measured for this item, which is not the same as zero.
How nectarines, raw compares
Among the 92 fruits and fruit juices items on this site, nectarines, raw ranks 67 of 92 by calorie density, against a category average of 74 kcal per 100 g — so it is about 41% less calorie-dense than typical for its group.
It carries 2.4 g of protein per 100 calories, so it is not a meaningful protein source.
To burn off one cup slices (63 kcal), a 70 kg adult would walk for roughly 13 minutes — see the walking calculation on our sister site, or pick a different activity. Treat that as a sense of scale rather than a rule: eating and moving are not a simple ledger.
Questions
How many calories are in nectarines, raw?
Nectarines, raw contains 44 calories per 100 g, which works out to about 63 calories per cup slices. It also provides 1.1 g of protein, 10.6 g of carbohydrate and 0.3 g of fat per 100 g.
What is the macro breakdown of nectarines, raw?
By calories, nectarines, raw is roughly 86% carbohydrate, 9% protein and 6% fat. That makes it a predominantly carbohydrate-based food.
How long does it take to burn off a cup slices?
About 13 minutes of ordinary walking for a 70 kg adult (MET 4.0). That is a rough guide for scale, not a prescription — appetite and activity interact in ways a simple subtraction does not capture.
Is this figure exact for the nectarines, raw I bought?
No. These are USDA reference values, averaged across samples. Real foods vary with variety, ripeness, growing conditions, cut, brand and how they were cooked — 10–20% either way is normal. Use them for planning, not precision.
Similar foods
Closest in calorie density within fruits and fruit juices.
Source: USDA FoodData Central, SR Legacy — public domain. Full USDA description: "Nectarines, raw". General information only — not medical or nutrition advice. Values are averages for a food type and vary by brand, ripeness and preparation.