Table of ContentsView AllTable of ContentsNectarine vs. PeachHow to EatHealth BenefitsAre They Good for Me?SeasonalityWhat to Look ForSafety Considerations
Table of ContentsView All
View All
Table of Contents
Nectarine vs. Peach
How to Eat
Health Benefits
Are They Good for Me?
Seasonality
What to Look For
Safety Considerations
Peaches and nectarines are distinct yet related fruits of thePrunus persicagenus and species. However, nectarines are a specific varietal of peach (Prunus persicavar.nucipersica).
Peaches and nectarines are available in white- and yellow-fleshed varieties and are considered stone fruit, which refers to the pit or stone at the center of the fruit.
Depending on how much the stone adheres to the fruit of the peach, peaches can be further classified as clingstone (where the flesh adheres to the pit) or free-stone.
Both peaches and nectarines have many varieties known ascultivarsthat contain subtle differences in flavor and texture. This is similar to the wide variety of apples in the United States.
This article explores differences in taste, appearance, and nutritional composition of yellow-fleshed peaches and nectarines and their potential health benefits.
Organic peaches in a farmers market.VO IMAGES / Getty Images
VO IMAGES / Getty Images
Nutrition: Nectarine vs. Peach
Nectarines and peaches are both excellent sources of nutrients, such as the following:
Both fruits contain high levels ofcarotenoids(pigments), likebeta-carotene,lutein, andzeaxanthin.
Peaches and nectarines are similar in terms of the calories, carbohydrates, fiber, and protein they contain.
On the micronutrient level, peaches contain slightly higher amounts of vitamin A, vitamin C, and lutein. Nectarines contain slightly higher amounts of potassium, niacin, magnesium, and phosphorus.
Additionally, the beta-carotene levels of yellow-flesh peaches and nectarines are nearly double that of white-fleshed peaches and nectarines.
These subtle variations in color and size may impact peaches' and nectarines' nutrient content and health benefits.
Flavor and Texture
Ripe peaches have a soft, slightly stringy mouthfeel and abundant juiciness. White-fleshed peaches may be sweeter and less acidic than their yellow counterparts.
Nectarines, a smaller fruit with lower water content, are also often considered sweeter than their peach counterparts.A ripened nectarine, when eaten, will have a more firm and uniform mouthfeel and will be less juicy.However, ripeness can also play a part in sweetness.
Nectarines and peaches are visually different not only in size but also in the texture of their skin. The skin of peaches is uniformly fuzzy, while the skin of nectarines is smooth to the touch.
Varietal differences and ripeness levels in peaches and nectarines can influence taste and texture. It is important to try several varieties to determine your preferences.
Nectarines and peaches are both excellent sources of nutrients, particularlyvitamin A,vitamin C,potassium,niacin,magnesium, andphosphorus.
Both also contain high levels of thecarotenoidsbeta-carotene,lutein,andzeaxanthin. They are also high in dietary fiber.
Below, the potential health benefits of consuming nectarines and peaches are explored, including fiber intake benefits, improved cognition, improved eye health, and antioxidant support.
Fiber Intake Benefits
Peaches and nectarines are excellent sources of dietary fiber. A 2023 meta-analysis examined the association between increased dietary fiber and several important markers of health, including:
Improved Cognition
A systematic review of levels of carotenoids in the blood, which peaches and nectarines contain high levels of, found some limited association between lower levels and increased risk ofAlzheimer’s diseaseand mild cognitive impairment.
Another meta-analysis supported these findings, but only with respect to blood levels of lutein and zeaxanthin, not beta-carotene.
More research is needed to determine what impact, if any, carotenoids have on improved cognition.
Improved Eye Health
A systematic review and meta-analysis of recent research found an association between the consumption of beta-carotene and a decreased progression ofage-related macular degeneration.
This analysis also found a positive relationship between increased lutein and zeaxanthin intake and improved visual acuity.
While more studies are needed, there is promising evidence to support the positive effects of carotenoid consumption and improved eye health.
Antioxidant Support
Oxidative stress is considered to be an essential underlying factor contributing to several common illnesses, includingtype 2 diabetes,cardiovascular disease, and some types of cancer.
A recent meta-analysis reviewed studies examined the relationship between increased dietary levels of antioxidants, including carotenoids and vitamin C, and the risk of all-cause mortality (including the diseases mentioned above).
This review found that increased dietary and blood levels of antioxidants decreased overall mortality risk. This relationship was also dose-dependent, meaning that higher levels of antioxidant consumption showed further decreased risk.
This emphasizes the already large body of research demonstrating the benefits of consuming foods high in antioxidants, such as peaches and nectarines.
How to Use
Both nectarines and peaches are excellent fruits to enjoy raw when ripe. They can also be added to salads, smoothies, desserts and salsas.
As the softer fruit, peaches are ideal for baking in pie and making sauces and jams. Nectarines, being slightly firmer, lend themselves well to grilling or sautéing.
It is not necessary to peel either fruit before consuming them, though certain recipes do encourage peeling, as it affects the texture of the final product.
Due to the number of areas suitable for growth worldwide, nectarines and peaches can be found in grocery stores throughout the year. However, the peak harvest time worldwide for nectarine and peach is June, July, and August.
You may also enjoy exploring local markets and orchards for freshly grown nectarines and peaches when in season.
Properly store unripened nectarines and peaches in a dry place and away from direct sunlight. Once ripened, move them to the refrigerator’s fruit drawer.
You can also store unripened peaches and nectarines in the refrigerator to slow the ripening process. These methods will prolong shelf life and maintain optimal flavor and texture.
Avoid peaches and nectarines if you’re allergic to them or their components (parts).
Seek immediate medical attention or call911if you have asevere allergic reaction(itching, hives, shortness of breath).
Precautions
Individuals sensitive to peaches, nectarines, or any of their components (parts) should take special precautions to avoid them raw or in prepared foods.
Stone fruits, such as peaches and nectarines, can also be vectors for a dangerous foodborne pathogen known aslisteria.
While stone fruit recalls are rare, you can stay up-to-date on those in your area through the Centers for Disease Control and Prevention’s (CDC) Foodborne Outbreaks home page.This is of particular importance for people who are pregnant or immunocompromised.
Summary
Peaches and nectarines are distinct yet related fruits and different varieties ofPrunus persicagenus and species.Both are available in white and yellow-fleshed varieties and are considered stone fruit, which refers to the pit or stone at the center of the fruit.
The peak harvest time worldwide for nectarines and peaches is in the summer months of June, July, and August.
Peaches and nectarines contain high levels of micronutrients, particularlyvitamin A,vitamin C,potassium,niacin,magnesium, andphosphorus.
Both also contain high levels of thecarotenoidsbeta-carotene,lutein, andzeaxanthin. They are also excellent sources of fiber.
The potential health benefits of nectarines include the overall benefits of dietary fiber,improved cognition,improved eye health,antioxidant levels, and decreased mortality.
Both nectarines and peaches are excellent fruits to enjoy raw when ripe. You can also add peaches and nectarines to various foods, such as salads, smoothies, desserts, and salsas.
16 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Petruccelli R, Bonetti A, Ciaccheri L, et al.Evaluation of the fruit quality and phytochemical compounds in peach and nectarine cultivars.Plants (Basel). 2023;12(8):1618. doi:10.3390/plants12081618USDA Food Data Central.Nectarines.USDA Food Data Central.Peaches.Kim HJ, Park KK, Chung WY, et al.Protective effect of white-fleshed peach (Prunus persica(L.) Batsch) on chronic nicotine-induced toxicity.J Cancer Prev. 2017;22(1):22-32. doi:10.15430/JCP.2017.22.1.22Cirilli M, Bassi D, Ciacciulli A.Sugars in peach fruit: a breeding perspective.Hortic Res. 2016;3:15067. doi:10.1038/hortres.2015.67Delgado C, Crisosto GM, Heymann H, et al.Determining the primary drivers of liking to predict consumers' acceptance of fresh nectarines and peaches.J Food Sci. 2013 Apr;78(4):S605-14. doi: 10.1111/1750-3841.12063.Yao F, Ma J, Cui Y, et al.Dietary intake of total vegetable, fruit, cereal, soluble and insoluble fiber and risk of all-cause, cardiovascular, and cancer mortality: systematic review and dose-response meta-analysis of prospective cohort studies.Front Nutr. 2023;10:1153165. Published 2023 Oct 3. doi:10.3389/fnut.2023.1153165Wang L, Zhao T, Zhu X, et al.Low blood carotenoid status in dementia and mild cognitive impairment: A systematic review and meta-analysis.BMC Geriatr. 2023;23(1):195. Published 2023 Mar 30. doi:10.1186/s12877-023-03900-7Qu M, Shi H, Wang K, et al.The associations of plasma/serum carotenoids with Alzheimer’s disease: A systematic review and meta-analysis.J Alzheimers Dis. 2021;82(3):1055-1066. doi:10.3233/JAD-210384Li SS, Wang HH, Zhang D.Efficacy of different nutrients in age-related macular degeneration: A systematic review and network meta-analysis.Semin Ophthalmol. 2022;37(4):515-523. doi:10.1080/08820538.2021.2022165Vizzotto M, Porter W, Byrne D, et al.Polyphenols of selected peach and plum genotypes reduce cell viability and inhibit proliferation of breast cancer cells while not affecting normal cells.Food Chemistry. 2014;164:363-370. doi:10.1016/j.foodchem.2014.05.060Jayedi A, Rashidy-Pour A, Parohan M, et al.Dietary antioxidants, circulating antioxidant concentrations, total antioxidant capacity, and risk of all-cause mortality: A systematic review and dose-response meta-analysis of prospective observational studies.Adv Nutr. 2018;9(6):701-716. doi:10.1093/advances/nmy040Ali İ, İbrahim B.Yield and quality performance of some peach varieties grown under SANLIURFA ecological conditions.African Journal of Agricultural Research. 2018;13(2):47-53. doi:10.5897/ajar2017.12590Scalisi A, Pelliccia D, O’Connell MG.Maturity prediction in yellow peach (Prunus persicaL.) cultivars using a fluorescence spectrometer.Sensors (Basel). 2020;20(22):6555. Published 2020 Nov 17. doi:10.3390/s20226555De Jesus AJ, Sheth I, Kwon HJ, et al.Survival of a serotype 4b strain and a serotype 1/2a strain of Listeria monocytogenes, isolated from a stone fruit outbreak investigation, on whole stone fruit at 4 °C.Int J Food Microbiol. 2020;334:108801. doi:10.1016/j.ijfoodmicro.2020.108801Centers for Diseases Control.Recalls and outbreaks.
16 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Petruccelli R, Bonetti A, Ciaccheri L, et al.Evaluation of the fruit quality and phytochemical compounds in peach and nectarine cultivars.Plants (Basel). 2023;12(8):1618. doi:10.3390/plants12081618USDA Food Data Central.Nectarines.USDA Food Data Central.Peaches.Kim HJ, Park KK, Chung WY, et al.Protective effect of white-fleshed peach (Prunus persica(L.) Batsch) on chronic nicotine-induced toxicity.J Cancer Prev. 2017;22(1):22-32. doi:10.15430/JCP.2017.22.1.22Cirilli M, Bassi D, Ciacciulli A.Sugars in peach fruit: a breeding perspective.Hortic Res. 2016;3:15067. doi:10.1038/hortres.2015.67Delgado C, Crisosto GM, Heymann H, et al.Determining the primary drivers of liking to predict consumers' acceptance of fresh nectarines and peaches.J Food Sci. 2013 Apr;78(4):S605-14. doi: 10.1111/1750-3841.12063.Yao F, Ma J, Cui Y, et al.Dietary intake of total vegetable, fruit, cereal, soluble and insoluble fiber and risk of all-cause, cardiovascular, and cancer mortality: systematic review and dose-response meta-analysis of prospective cohort studies.Front Nutr. 2023;10:1153165. Published 2023 Oct 3. doi:10.3389/fnut.2023.1153165Wang L, Zhao T, Zhu X, et al.Low blood carotenoid status in dementia and mild cognitive impairment: A systematic review and meta-analysis.BMC Geriatr. 2023;23(1):195. Published 2023 Mar 30. doi:10.1186/s12877-023-03900-7Qu M, Shi H, Wang K, et al.The associations of plasma/serum carotenoids with Alzheimer’s disease: A systematic review and meta-analysis.J Alzheimers Dis. 2021;82(3):1055-1066. doi:10.3233/JAD-210384Li SS, Wang HH, Zhang D.Efficacy of different nutrients in age-related macular degeneration: A systematic review and network meta-analysis.Semin Ophthalmol. 2022;37(4):515-523. doi:10.1080/08820538.2021.2022165Vizzotto M, Porter W, Byrne D, et al.Polyphenols of selected peach and plum genotypes reduce cell viability and inhibit proliferation of breast cancer cells while not affecting normal cells.Food Chemistry. 2014;164:363-370. doi:10.1016/j.foodchem.2014.05.060Jayedi A, Rashidy-Pour A, Parohan M, et al.Dietary antioxidants, circulating antioxidant concentrations, total antioxidant capacity, and risk of all-cause mortality: A systematic review and dose-response meta-analysis of prospective observational studies.Adv Nutr. 2018;9(6):701-716. doi:10.1093/advances/nmy040Ali İ, İbrahim B.Yield and quality performance of some peach varieties grown under SANLIURFA ecological conditions.African Journal of Agricultural Research. 2018;13(2):47-53. doi:10.5897/ajar2017.12590Scalisi A, Pelliccia D, O’Connell MG.Maturity prediction in yellow peach (Prunus persicaL.) cultivars using a fluorescence spectrometer.Sensors (Basel). 2020;20(22):6555. Published 2020 Nov 17. doi:10.3390/s20226555De Jesus AJ, Sheth I, Kwon HJ, et al.Survival of a serotype 4b strain and a serotype 1/2a strain of Listeria monocytogenes, isolated from a stone fruit outbreak investigation, on whole stone fruit at 4 °C.Int J Food Microbiol. 2020;334:108801. doi:10.1016/j.ijfoodmicro.2020.108801Centers for Diseases Control.Recalls and outbreaks.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Petruccelli R, Bonetti A, Ciaccheri L, et al.Evaluation of the fruit quality and phytochemical compounds in peach and nectarine cultivars.Plants (Basel). 2023;12(8):1618. doi:10.3390/plants12081618USDA Food Data Central.Nectarines.USDA Food Data Central.Peaches.Kim HJ, Park KK, Chung WY, et al.Protective effect of white-fleshed peach (Prunus persica(L.) Batsch) on chronic nicotine-induced toxicity.J Cancer Prev. 2017;22(1):22-32. doi:10.15430/JCP.2017.22.1.22Cirilli M, Bassi D, Ciacciulli A.Sugars in peach fruit: a breeding perspective.Hortic Res. 2016;3:15067. doi:10.1038/hortres.2015.67Delgado C, Crisosto GM, Heymann H, et al.Determining the primary drivers of liking to predict consumers' acceptance of fresh nectarines and peaches.J Food Sci. 2013 Apr;78(4):S605-14. doi: 10.1111/1750-3841.12063.Yao F, Ma J, Cui Y, et al.Dietary intake of total vegetable, fruit, cereal, soluble and insoluble fiber and risk of all-cause, cardiovascular, and cancer mortality: systematic review and dose-response meta-analysis of prospective cohort studies.Front Nutr. 2023;10:1153165. Published 2023 Oct 3. doi:10.3389/fnut.2023.1153165Wang L, Zhao T, Zhu X, et al.Low blood carotenoid status in dementia and mild cognitive impairment: A systematic review and meta-analysis.BMC Geriatr. 2023;23(1):195. Published 2023 Mar 30. doi:10.1186/s12877-023-03900-7Qu M, Shi H, Wang K, et al.The associations of plasma/serum carotenoids with Alzheimer’s disease: A systematic review and meta-analysis.J Alzheimers Dis. 2021;82(3):1055-1066. doi:10.3233/JAD-210384Li SS, Wang HH, Zhang D.Efficacy of different nutrients in age-related macular degeneration: A systematic review and network meta-analysis.Semin Ophthalmol. 2022;37(4):515-523. doi:10.1080/08820538.2021.2022165Vizzotto M, Porter W, Byrne D, et al.Polyphenols of selected peach and plum genotypes reduce cell viability and inhibit proliferation of breast cancer cells while not affecting normal cells.Food Chemistry. 2014;164:363-370. doi:10.1016/j.foodchem.2014.05.060Jayedi A, Rashidy-Pour A, Parohan M, et al.Dietary antioxidants, circulating antioxidant concentrations, total antioxidant capacity, and risk of all-cause mortality: A systematic review and dose-response meta-analysis of prospective observational studies.Adv Nutr. 2018;9(6):701-716. doi:10.1093/advances/nmy040Ali İ, İbrahim B.Yield and quality performance of some peach varieties grown under SANLIURFA ecological conditions.African Journal of Agricultural Research. 2018;13(2):47-53. doi:10.5897/ajar2017.12590Scalisi A, Pelliccia D, O’Connell MG.Maturity prediction in yellow peach (Prunus persicaL.) cultivars using a fluorescence spectrometer.Sensors (Basel). 2020;20(22):6555. Published 2020 Nov 17. doi:10.3390/s20226555De Jesus AJ, Sheth I, Kwon HJ, et al.Survival of a serotype 4b strain and a serotype 1/2a strain of Listeria monocytogenes, isolated from a stone fruit outbreak investigation, on whole stone fruit at 4 °C.Int J Food Microbiol. 2020;334:108801. doi:10.1016/j.ijfoodmicro.2020.108801Centers for Diseases Control.Recalls and outbreaks.
Petruccelli R, Bonetti A, Ciaccheri L, et al.Evaluation of the fruit quality and phytochemical compounds in peach and nectarine cultivars.Plants (Basel). 2023;12(8):1618. doi:10.3390/plants12081618
USDA Food Data Central.Nectarines.
USDA Food Data Central.Peaches.
Kim HJ, Park KK, Chung WY, et al.Protective effect of white-fleshed peach (Prunus persica(L.) Batsch) on chronic nicotine-induced toxicity.J Cancer Prev. 2017;22(1):22-32. doi:10.15430/JCP.2017.22.1.22
Cirilli M, Bassi D, Ciacciulli A.Sugars in peach fruit: a breeding perspective.Hortic Res. 2016;3:15067. doi:10.1038/hortres.2015.67
Delgado C, Crisosto GM, Heymann H, et al.Determining the primary drivers of liking to predict consumers' acceptance of fresh nectarines and peaches.J Food Sci. 2013 Apr;78(4):S605-14. doi: 10.1111/1750-3841.12063.
Yao F, Ma J, Cui Y, et al.Dietary intake of total vegetable, fruit, cereal, soluble and insoluble fiber and risk of all-cause, cardiovascular, and cancer mortality: systematic review and dose-response meta-analysis of prospective cohort studies.Front Nutr. 2023;10:1153165. Published 2023 Oct 3. doi:10.3389/fnut.2023.1153165
Wang L, Zhao T, Zhu X, et al.Low blood carotenoid status in dementia and mild cognitive impairment: A systematic review and meta-analysis.BMC Geriatr. 2023;23(1):195. Published 2023 Mar 30. doi:10.1186/s12877-023-03900-7
Qu M, Shi H, Wang K, et al.The associations of plasma/serum carotenoids with Alzheimer’s disease: A systematic review and meta-analysis.J Alzheimers Dis. 2021;82(3):1055-1066. doi:10.3233/JAD-210384
Li SS, Wang HH, Zhang D.Efficacy of different nutrients in age-related macular degeneration: A systematic review and network meta-analysis.Semin Ophthalmol. 2022;37(4):515-523. doi:10.1080/08820538.2021.2022165
Vizzotto M, Porter W, Byrne D, et al.Polyphenols of selected peach and plum genotypes reduce cell viability and inhibit proliferation of breast cancer cells while not affecting normal cells.Food Chemistry. 2014;164:363-370. doi:10.1016/j.foodchem.2014.05.060
Jayedi A, Rashidy-Pour A, Parohan M, et al.Dietary antioxidants, circulating antioxidant concentrations, total antioxidant capacity, and risk of all-cause mortality: A systematic review and dose-response meta-analysis of prospective observational studies.Adv Nutr. 2018;9(6):701-716. doi:10.1093/advances/nmy040
Ali İ, İbrahim B.Yield and quality performance of some peach varieties grown under SANLIURFA ecological conditions.African Journal of Agricultural Research. 2018;13(2):47-53. doi:10.5897/ajar2017.12590
Scalisi A, Pelliccia D, O’Connell MG.Maturity prediction in yellow peach (Prunus persicaL.) cultivars using a fluorescence spectrometer.Sensors (Basel). 2020;20(22):6555. Published 2020 Nov 17. doi:10.3390/s20226555
De Jesus AJ, Sheth I, Kwon HJ, et al.Survival of a serotype 4b strain and a serotype 1/2a strain of Listeria monocytogenes, isolated from a stone fruit outbreak investigation, on whole stone fruit at 4 °C.Int J Food Microbiol. 2020;334:108801. doi:10.1016/j.ijfoodmicro.2020.108801
Centers for Diseases Control.Recalls and outbreaks.
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