How Many Calories in a Peach?
A medium peach comes to 45 calories. Per 100 g of flesh and skin it is 33 kcal, which makes it lighter than almost anything else you could lift out of the fruit bowl. If you are checking how many calories in a peach are worth worrying about — none. The tin is where the numbers change.
You'd need to walk about 9 minutes to burn the 45 calories in a medium peach.
How long does it take to burn off a peach?
A medium peach is 45 kcal. Enter your weight to see how long it takes you to burn that off:
lb
| Activity | Time to burn 45 kcal |
|---|---|
| Walking, brisk | 9 min |
| Cycling, moderate | 6 min |
| Swimming, moderate | 6 min |
| Jogging | 5 min |
| Weight training, moderate | 10 min |
Times are for a 154 lb (11 st) adult at a steady pace; change the weight to see yours. BodyPal works this out from your steps automatically.
On this page
- Quick facts
- What a peach weighs
- Canned and flat peaches
- How a peach compares
- Why some sites say 46
- Most popular peach brands
- Peach FAQs
Quick facts
| Per 100 g (raw, flesh and skin) | Amount | RI%* |
|---|---|---|
| Calories | 33 kcal / 138 kJ | 2% |
| Protein | 1.0 g | 2% |
| Carbohydrates | 7.6 g | 3% |
| Fat | 0.1 g | <1% |
| Fibre | – † | – |
| Sugar | 7.6 g | 8% |
| Salt | 0.0 g | 0% |
*Reference intake of an average adult (2,000 kcal a day). †CoFID does not publish a fibre value for raw peach.
Verified nutrition data
Numbers on this page come from CoFID, the UK government’s Composition of Foods Integrated Dataset, and from manufacturer labels where a branded product is named. Last verified August 2026. How we verify our data →
All of the sugar here is the kind that comes packaged inside the whole fruit, with its fibre and water still attached — the NHS does not count it towards your free sugars limit. The sugar in a tin of syrup is a different matter, which is why the canned section below matters more than this table.
What a peach weighs
A medium peach is about 150 g with the stone in, and eating it costs you 45 calories. That undercuts a single bourbon biscuit (68 kcal) with room to spare, so as an afternoon snack the peach is the cheap option, not the virtuous-but-sad one.
An 80 g serving — the amount that counts as one of your 5 A Day — works out at 26 calories. Two whole peaches still only reach 90.
The stone does some quiet accounting for you. Weighed whole, peach comes to about 30 kcal per 100 g, because a chunk of what is on the scale never gets eaten.
Canned and flat peaches
Canned peaches in juice are 39 kcal per 100 g — barely above the fresh fruit, and a perfectly good swap when fresh ones are bullet-hard in February. An 80 g serving is 31 calories.
Canned in syrup is 55 kcal per 100 g. That is two-thirds more than fresh, and the extra is pure added sugar dissolved in the liquid. Same fruit, 80 g serving, 44 calories — and the syrup clinging to it is where the difference hides. If the tin is your habit, "in juice" on the label is the one change worth making.
Flat peaches (also sold as doughnut peaches) are the same fruit in a squashed shape: the same 33 kcal per 100 g applies. They tend to be smaller than a round peach, so each one usually costs a little less than 45. Their party trick is practical rather than nutritional: less juice down your wrist, same fruit on the books. Log them exactly as you would a regular peach and move on.
How a peach compares
| Fruit | Typical portion | Calories |
|---|---|---|
| Peach | 1 medium (150 g) | 45 |
| Plum | 1 fruit | 23 |
| Melon | 80 g slice | 19 |
| Nectarine | 1 fruit | 60 |
| Apple | 1 medium | 66 |
For the smallest possible number, a plum or a slice of melon wins. But the peach hits the best middle ground on this list: a proper piece of fruit, sweet enough to feel like a treat, for 20 fewer calories than an apple. The nectarine is the same species with a shave — no fuzz, slightly bigger fruit on average, 60 per fruit.
One practical note for your log: supermarket peaches range from 100 g tiddlers to 200 g giants, which sounds like a problem until you run the numbers — weighed whole, that is 30 calories at one end and 60 at the other. Fifteen either side of the medium figure. This is the rare food where eyeballing the portion is honestly fine.
Why some sites say 46
Search for peach calories and you will meet two numbers: 33 and 46. The 46 figure comes from US food databases; the UK government's CoFID dataset measures 33 per 100 g. Different labs, different peach samples, different rounding — both are legitimate, and the gap is 13 calories per 100 g, which on a single fruit is roughly the difference between eating it and eating most of it.
The practical rule: pick one database and stay with it, so your log is consistent day to day. Every number on this page is from the UK measurement.
Most popular peach brands in the United Kingdom
Ranked by how widely each product appears among foods sold in the United Kingdom, from the BodyPal food database of over 3.3 million products. Calories are the figures printed on each label.
| Product | Calories (per 100 g) |
|---|---|
| Del Monte Peach Slices in Juice | 53 kcal |
| Sainsbury's Frozen Peach & Nectarine Slices | 42 kcal |
Brand popularity: BodyPal food database. Nutrition: manufacturer labels.
Peach FAQs
How many calories are in a medium peach?
45 calories, for a typical 150 g fruit weighed with its stone. Per 100 g of flesh and skin, peach is 33 kcal. Even a large one struggles to reach the calories in a single biscuit, so size anxiety is wasted here.
How many calories are in canned peaches?
39 kcal per 100 g canned in juice, and 55 kcal per 100 g canned in syrup. The juice version is almost identical to fresh fruit (33), while syrup adds about two-thirds on top. Drain either well — a lot of the difference is in the liquid.
Is a peach good for weight loss?
At 45 calories a fruit, a peach fits any calorie target with ease. It is mostly water, which helps it feel like more food than the number suggests. If it replaces a biscuit or a bagged snack in your afternoon, you come out ahead without trying.
How much sugar is in a peach?
7.6 g of sugar per 100 g — all of it naturally occurring in the whole fruit. The NHS does not count intrinsic fruit sugar towards the free sugars limit, so a fresh peach is not in the same category as the syrup in a tin or the sugar in a soft drink.
How many calories are in a flat peach?
The same 33 kcal per 100 g as a round peach — the flat (doughnut) peach is a shape, not a different fruit. Flat peaches usually weigh a little less than round ones, so each one tends to come in under the 45 calories of a medium round peach.
Peach or nectarine — which has fewer calories?
The peach, per fruit: 45 calories against about 60 for a nectarine. They are the same species — the nectarine just lacks the fuzz and often runs slightly larger. Per bite they are near enough identical, so choose on texture, not numbers.
How many calories are in two peaches?
90 calories for two medium fruits. That is still less than one apple and a plum combined, which is the quiet argument for peaches as the default summer snack: you can go back for a second without it registering anywhere that matters.
Does an 80 g portion of peach count towards 5 A Day?
Yes — 80 g of peach is one portion of your 5 A Day and costs 26 calories. One medium peach comfortably covers a portion on its own. Canned peaches count too; the NHS suggests choosing fruit canned in juice rather than syrup.
Similar foods
- Orange — 43 kcal per medium fruit
- Strawberries — 24 kcal per 80 g handful
- Blueberries — 32 kcal per 80 g handful
- Plum — 23 kcal per plum
- Raspberries — 20 kcal per 80 g portion
- Melon — 19 kcal per 80 g slice
Count it without the maths
Point your camera at the fruit bowl and BodyPal logs the peach — calories, sugar and the rest — before you have taken the first bite.
