Peaches are a summertime favorite, prized for their juicy sweetness and versatility in everything from fresh snacks to desserts and savory dishes. But if you're tracking calories, carbohydrates, or specific micronutrients, you may wonder exactly what's in the portion you're eating. This calculator takes the guesswork out of peach nutrition by letting you enter your serving size and choose from common measurements like grams, ounces, cups, or whole fruits.
Whether you're meal prepping, following a low-carb or low-potassium diet, or simply curious about the nutritional profile of your fruit salad, this tool provides instant estimates for calories, protein, carbs, fiber, sugar, potassium, and vitamin C. It's designed for dietitians, fitness enthusiasts, students, and anyone who wants accurate, portion-based nutrition data without digging through databases.
Simply adjust the serving size, select your preferred unit, and click Calculate to see a full breakdown. You can also use the quick-fill buttons to jump to common serving sizes like a medium peach or a cup of sliced fruit.
🍑 Peach Nutrition Calculator
How to Use This Tool
Using the peach nutrition calculator is straightforward. Start by entering the amount of peaches you plan to eat in the numeric field. Then select the unit that matches your measurement: grams, ounces, cups of sliced fruit, or whole medium peaches. If you're not sure about the weight of a peach, the quick-fill buttons provide convenient starting points — for example, one medium peach is roughly 150 grams, and one cup of sliced peaches weighs about 154 grams.
After you click Calculate, the tool displays a full nutrition breakdown for your specific portion. You'll see calories, protein, total carbohydrates, dietary fiber, sugars, potassium, and vitamin C. This makes it easy to compare different serving sizes or to log your intake accurately in a food diary.
If you need to start over, the Reset button clears the inputs and results. The tool is designed for quick, repeated use, so you can check multiple portion sizes in seconds.
Nutritional Profile of Peaches
Peaches are a low-calorie fruit with a high water content, making them a refreshing choice for weight management. A 100-gram serving of raw peach provides approximately 39 calories, 0.9 grams of protein, 9.5 grams of carbohydrates, and 1.5 grams of fiber. The natural sugars in peaches account for about 8.4 grams per 100 grams, which is moderate compared to some other fruits.
Peaches are also a good source of potassium, providing around 190 mg per 100 grams, which supports heart health and muscle function. They contain vitamin C (about 6.6 mg per 100 grams), an antioxidant that aids immune function and skin health. While not a major source of protein or fat, peaches contribute valuable micronutrients and hydration.
Because the nutritional values are based on raw, fresh peaches, keep in mind that canned or dried peaches have different profiles. Canned peaches often contain added syrup, increasing sugar and calorie content, while dried peaches are much more calorie-dense per gram due to water removal.
How the Calculation Works
The calculator uses standard nutrition data from the USDA FoodData Central database for raw peaches. All values are expressed per 100 grams of edible portion. When you enter a serving size in a different unit, the tool first converts it to grams using these conversion factors:
- 1 ounce = 28.35 grams
- 1 cup of sliced peaches = 154 grams
- 1 medium peach (about 2.5 inches diameter) = 150 grams
Once the weight in grams is known, the tool multiplies each nutrient value by the ratio of your serving weight to 100 grams. For example, if you eat 200 grams of peaches, you get twice the nutrients of a 100-gram serving. This proportional method provides accurate estimates for any portion size.
The conversion factors for cups and whole fruits are averages based on typical sizes. Actual weights can vary depending on the size of the fruit and how it's cut. For the most precise tracking, weighing your peaches on a kitchen scale is recommended.
Worked Examples
Example 1: One medium peach
You eat one medium peach (150 g). The calculator converts this to 150 grams. The results would be:
- Calories: 39 × 1.5 = 58.5 kcal
- Carbohydrates: 9.54 × 1.5 = 14.3 g
- Fiber: 1.5 × 1.5 = 2.25 g
- Potassium: 190 × 1.5 = 285 mg
Example 2: Half cup of sliced peaches
Half a cup of sliced peaches weighs about 77 grams. The calculator would show approximately 30 calories, 7.3 g carbs, and 1.2 g fiber. This is a light snack that fits well into a low-calorie diet.
Tips for Accurate Tracking
- Weigh your peaches in grams for the most precise results, especially if you're counting calories or carbs strictly.
- Remember that the edible portion excludes the pit. Weigh only the flesh you actually eat.
- If you're using canned peaches, check the label for added sugar. Choose varieties packed in water or juice to reduce sugar intake.
- For dried peaches, note that the serving size is much smaller by weight because water is removed. A 40-gram serving of dried peaches has more calories than 40 grams of fresh peach.
Frequently Asked Questions
Are peaches good for weight loss? Yes, peaches are low in calories and high in water and fiber, which can help you feel full. A medium peach has only about 58 calories, making it a satisfying sweet snack.
Can I eat peaches on a low-carb diet? Peaches contain about 9.5 grams of carbs per 100 grams, so they can fit into a moderate low-carb diet in small portions. However, they are not as low-carb as berries. If you're following a strict keto diet, you may want to limit your portion.
Do peaches have a lot of potassium? Peaches provide about 190 mg of potassium per 100 grams, which is moderate. For comparison, a banana has about 358 mg per 100 grams. If you need to limit potassium for kidney issues, consult your healthcare provider.
How does the calorie count change if I cook peaches? Cooking peaches can concentrate their natural sugars, but the calorie content per gram remains similar. However, if you add sugar or butter, the calories increase significantly.
Reference Data
| Nutrient | Per 100 g | Per medium peach (150 g) |
|---|---|---|
| Calories | 39 kcal | 58.5 kcal |
| Protein | 0.91 g | 1.37 g |
| Carbohydrates | 9.54 g | 14.3 g |
| Fiber | 1.5 g | 2.25 g |
| Sugars | 8.39 g | 12.6 g |
| Potassium | 190 mg | 285 mg |
| Vitamin C | 6.6 mg | 9.9 mg |
Data source: USDA FoodData Central. For more detailed information, visit the USDA FoodData Central website.