Peach Calories & Nutrition Calculator

A fresh peach contains 39 kcal per 100g with approximately 89% water content. Among stone fruits (drupes), peach is one of the lightest: plum has 46 kcal, cherry (sweet) 63 kcal, and mango 60 kcal per 100g. A medium peach (150g) delivers just 59 kcal — less than a medium banana (105 kcal) or a medium apple (95 kcal) ^[1].

The low calorie density comes from the high water content and moderate sugar level: 8.39g sugars per 100g, which is lower than grapes (15.5g), mango (13.7g), and cherries (12.8g). Peach sugars are split between sucrose (4.76g), glucose (1.95g), and fructose (1.53g) — a balanced sugar profile compared to fruits dominated by a single sugar type.

For food journaling, peach's low calorie count means even generous portions remain modest. Two medium peaches (300g) total only 117 kcal — equivalent to a single medium banana. The pit (stone) accounts for about 7-10% of the whole fruit weight, so a 165g peach with pit yields approximately 150g of edible flesh.

Peach provides 0.73mg vitamin E (alpha-tocopherol) per 100g — 5% of the daily value. Most fruits have negligible vitamin E (apple 0.18mg, banana 0.10mg, orange 0.18mg). Among fruits, only avocado (2.07mg), mango (0.90mg), and blackberry (1.17mg) deliver more. A medium peach (150g) provides 1.1mg vitamin E — 7% DV ^[1][2].

Vitamin E is a fat-soluble nutrient, and fruits are rarely significant sources because they are so low in fat. Peach's modest 0.25g fat per 100g is still enough to carry the vitamin E present in its flesh. The beta-carotene (162mcg/100g) that gives the yellow-orange color works alongside the vitamin E as part of the fruit's natural composition.

For food journaling, peach is a rare fruit that contributes meaningful vitamin E. Three medium peaches provide about 10% DV of vitamin E — a contribution that most fruit selections simply cannot match.

Peach delivers 190mg potassium per 100g (4% DV). The potassium-per-calorie ratio is 4.87mg/kcal — comparable to cantaloupe (7.85mg/kcal) and significantly better than banana (4.02mg/kcal). A medium peach (150g) provides 285mg potassium (6% DV) ^[1].

Dried peach concentrates this dramatically: 996mg potassium per 100g (21% DV). A half-cup of dried peach (65g) delivers 647mg potassium (14% DV) — more than a large banana. However, the calorie cost also rises: that same half-cup has 155 kcal versus the fresh peach's 59 kcal.

For food journaling, fresh peach is an efficient potassium source at low calorie cost. Two fresh peaches (300g) provide 570mg potassium (12% DV) at just 117 kcal. Compare this to one large banana (136g): 487mg potassium at 121 kcal. The peaches deliver 17% more potassium at similar calories.

The three common forms of peach have dramatically different profiles per 100g. Fresh: 39 kcal, 8.4g sugar, 190mg potassium. Canned in juice: 44 kcal, 10.9g sugar, 130mg potassium. Dried: 239 kcal, 41.7g sugar, 996mg potassium ^[1].

Drying removes water and concentrates everything by approximately 6x: calories, sugars, minerals, and fiber all multiply. The exception is vitamin C, which degrades during drying — fresh has 6.6mg but dried retains only 4.8mg per 100g despite the concentration effect. Canning in juice adds sugar from the juice while diluting some minerals.

Iron is a standout difference: fresh peach has 0.25mg iron per 100g, but dried peach has 4.06mg (23% DV) — a 16x concentration. For food journaling, always specify fresh vs dried vs canned. Logging '1 cup peach' without this distinction could create a 6x calorie error.

Peach provides 16mcg vitamin A (RAE) per 100g from beta-carotene (162mcg) and beta-cryptoxanthin (67mcg). This is modest compared to cantaloupe (169mcg) or mango (54mcg) but higher than apple (3mcg), banana (3mcg), or pear (1mcg). A medium peach (150g) provides 24mcg vitamin A — 3% DV ^[1][2].

The yellow-orange flesh color directly indicates carotenoid content: yellow peaches have more beta-carotene than white peach varieties. White-fleshed peaches have minimal vitamin A. When journaling, the variety matters for vitamin A tracking — yellow peaches are the standard in USDA data.

Dried peach concentrates vitamin A to 158mcg per 100g (18% DV) — nearly 10x the fresh value. A half-cup of dried peach (65g) delivers 103mcg vitamin A (11% DV). This makes dried peach a meaningful vitamin A contributor in a way that fresh peach alone is not.