Calories and Nutritions in Peach

According to Fat Secret, the calories in a 100g serving of peach is 39 calories.

One kilogram (1000g) of peaches contains 390 calories.

According to the USDA, one peach weighing 150g contains 58 calories.

Half a peach contains 29 calories, since a whole peach weighing 150 grams has 58 calories.

There are many peach health benefits, as shown in the list below:

• Aids Digestion: Peaches support digestion with 2 grams of fiber per medium fruit. Insoluble fiber helps prevent constipation, while soluble fiber feeds gut bacteria that produce short-chain fatty acids which can reduce inflammation and improve symptoms of digestive disorders like IBS and Crohn’s disease. Peach flowers, used in traditional medicine, may also aid digestion by increasing gut contractions according to an animal research conducted in 2015, while herbal tea made from peach flowers is popular in Korea.
• Improves Heart Health: A study on 1,393 Chinese adults assessed daily flavonoid and stilbene intake and its association with cardiovascular risk factors. Fruits like apples, plums, pears, and peaches were primary sources, followed by vegetables such as lotus root and taro. Average daily intake was 165.6 mg for total flavonoids and 0.3 mg for stilbenes. Higher anthocyanidin consumption correlated with increased HDL-C, while greater flavonoid and flavanol intake was linked to lower triglycerides and improved TG/HDL-C ratios in women, but not in men. Findings suggest flavonoids may support cardiovascular health, particularly in females.
• Provides Skin Benefits: A study on peach-derived glucosylceramide showed improved skin hydration and barrier function. Transdermal application increased ceramide levels, enhancing water retention. Oral intake of 0.6-1.2 mg/day for 20 days improved skin texture, while higher doses (5.4 mg/day) over 12 weeks showed no adverse effects. Peaches serve as a stable, cost-effective ceramide source for skincare and supplements. 
• Lowers Risk Of Breast Cancer: Higher consumption of berries and peaches was linked to a lower risk of ER− breast cancer in postmenopausal women. A study of 75,929 women over 24 years old found that consuming at least one serving of blueberries per week and two servings of peaches/nectarines per week significantly reduced risk. Other fruits and vegetables showed no association. 
• Boosts Immunity. A 2016 study analyzed peaches from four varieties at different ripening stages to assess their beneficial compounds, antioxidant effects, and antimicrobial properties. The Chatos variety had the highest antioxidant activity. Peaches showed strong antibacterial effects against Staphylococcus aureus and Listeria monocytogenes and were effective in slowing the growth of Candida albicans, especially in Chatos extracts. The results suggest that peaches contain powerful bioactive compounds that contribute to their health benefits.

Peaches are considered healthy food choices but they do have a few drawbacks, as listed below:

• May Increase the Risk Of Colorectal Cancer In Men: A study on “Colors of vegetables and fruits and the risks of colorectal cancer” in 2017 found that higher intake of vegetables and fruits significantly reduced colorectal cancer risk in women (OR = 0.32, 95% CI: 0.21-0.48) and men (OR = 0.60, 95% CI: 0.45-0.79). Green and white vegetables and fruits were associated with lower risk in men, while green, red/purple, and white varieties showed an inverse association in women. However, in men, higher intake of orange/yellow vegetables and fruits, including citrus, carrots, and peaches, was linked to an increased risk (OR = 1.61, 95% CI: 1.22-2.12).
• Can Cause Bloating: According to an article published on WebMD and reviewed by Poonam Sachdev on July 23, 2024, peaches contain polyols, a type of natural sugar that can sometimes interact poorly with gut bacteria, potentially causing cramps and bloating. 
• Hazard Risk: Peach seeds contain trace amounts of cyanide, but poisoning requires consuming a large quantity, making them generally non-toxic to humans, though they can be a choking hazard, especially for children. Peaches may be harmful to animals like dogs and cats. Raw peach leaves should never be eaten, as they contain amygdalin, which converts to cyanide in the human gut, and while raw peaches are safe to eat, they are often sour and hard. Peach skin is safe as long as the fruit is free from pesticides, so store-bought peaches should be washed thoroughly before consumption.

Yes, peaches are beneficial for overall health. A 2010 study found that peach fruit extract (FPP) reduces mast cell-mediated allergic inflammation by inhibiting histamine release and pro-inflammatory cytokines through calcium modulation and NF-kappaB pathways. Another study, “Protective Effect of White-fleshed Peach (Prunus persica (L.) Batsch) on Chronic Nicotine-induced Toxicity” suggests that white-fleshed peaches may help reduce nicotine-induced toxicity by increasing the excretion of nicotine metabolites, enhancing antioxidant enzyme activity, and reducing oxidative stress and inflammation in liver, kidney, and lung tissues, potentially benefiting smokers. 

Peaches may also reduce blood sugar levels, according to a study published in National Library of Medicine, found that consuming polyphenol-rich peach and plum juice helped reduce obesity-related metabolic disorders, including hyperglycemia, insulin resistance, dyslipidemia, and inflammation in Zucker rats, suggesting potential cardiovascular benefits. 

According to the New Jersey Agricultural Experiment Station, written by Karen Ensle Ed.D., RDN, FAND, CFCS, in June 2015, consuming 1.5 cups of fruit daily for women and 2 cups for men, as recommended by the U.S. Dietary Guidelines, promotes health. A 2014 study investigated the effects of peach polyphenolics on tumor growth and metastasis using a xenograft model with MDA-MB-435 breast cancer cells. Results showed that peach polyphenolics inhibited tumor growth and lung metastasis at doses of 0.8-1.6 mg/day by suppressing the expression of metalloproteinases. These compounds may serve as a chemo-preventive tool to reduce metastasis risk in combination therapy. The human equivalent dose is approximately 370.6 mg/day for a 60 kg adult, which can be obtained by consuming two to three peaches daily or using a peach polyphenol supplement.

Eating two to three peaches per day can help meet daily fiber needs while providing essential vitamins and antioxidants. Consuming too many may lead to digestive discomfort, bloating, or diarrhea due to high fiber intake. Peaches also contain natural sugars, so moderation is important, especially for individuals managing blood sugar levels.

Peach varieties exhibit slight differences in calorie content, primarily due to variations in size and sugar concentration. White peaches contain approximately 60 calories per medium-sized fruit (147g), while yellow peaches have around 59 calories per medium-sized fruit (150g). The calorie variation between these peach types is minimal and primarily influenced by slight differences in sugar content and density. White peaches tend to have a sweeter taste, which may contribute to their slightly higher calorie count.

The peach macros composition of large yellow and white peaches (both 175g) is nearly identical. Each contains 68 calories, 17g of carbohydrates, 2.6g of fiber, and 15g of sugar. Both have 0.4g of total fat, including 0.2g of polyunsaturated fat and 0.1g of monounsaturated fat, with no cholesterol or sodium. Protein content is the same at 1.6g. Potassium levels are also similar, at 332.5mg.

The peaches sugar content remains fairly consistent across different types and sizes. Large white and yellow peaches (175g) both contain 15g of sugar in peach, while a medium yellow peach (150g) has 13g of sugar. The primary difference comes from the size, as larger peaches naturally contain more sugar. White peaches tend to taste sweeter due to their lower acidity, but their actual sugar content is similar to yellow peaches.

According to a 2015 research titled, "Peaches Preceded Humans: Fossil Evidence from SW China," the peach (Prunus persica) is believed to have originated in China, with the earliest archaeological evidence dating back to 8,000–7,000 years ago. Fossil peach endocarps found in late Pliocene strata in Kunming City, Yunnan, China, date back to approximately 2.6 million years ago. These fossils closely resemble modern peach endocarps in terms of size, shape, and features, suggesting that China has been a key region in the evolution of peaches long before human cultivation began.