White nectarine calories come to 62 for one medium fruit (142 g) and 44 per 100 g. Carbs supply 86% of those calories, mostly as natural sugar, while fat and sodium barely register. Size matters more than variety: a small one is 57 calories and a large one 69.
62kcal
1 medium nectarine · 142 g, white variety, raw
9%protein
1.5 gProtein
15 gCarbs
0.5 gFat
How to burn off 62 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
White variety, raw · per 142 g
Calories
62 kcal
Protein
1.5 g
Carbohydrate
15 g
Fat
0.5 g
Saturated fat
0 g
Cholesterol
0 mg
Sodium
0 mg
Potassium
285 mg
Iron
0.4 mg
Source: USDA FoodData Central
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Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
White nectarine: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
1 medium (142 g)
62
1.5 g
15 g
0.5 g
0 mg
3%
1 large (156 g)
69
1.7 g
16.5 g
0.5 g
0 mg
3%
1 small (129 g)
57
1.4 g
13.6 g
0.4 g
0 mg
3%
100 g
44
1.1 g
10.6 g
0.3 g
0 mg
2%
3 × 1 medium (142 g)
187
4.5 g
0 mg
5 × 1 medium (142 g)
312
7.5 g
0 mg
One medium nectarine is a 62-calorie snack
A medium white nectarine weighs about 142 g and carries 62 calories. Step down to a small one (129 g) and you get 57; pick a large one (156 g) and it rises to 69. That spread is tiny, so you do not need a kitchen scale to log this fruit with reasonable accuracy. Each size sits at about 3% of a daily calorie budget.
The total only climbs when you eat several. Two medium nectarines, about 284 g, add up to 125 calories. Three come to 187, and five medium fruits, roughly 710 g, reach 312 calories. Even that last case is a big bowl of fruit, and most people stop well before it.
Protein stays low at every portion: 1.5 g in a medium fruit and only 7.5 g across five. Count nectarines as a carb-and-fiber food, not as a protein source. If you slice one into yogurt or oatmeal, log it by size rather than guessing grams, since the size labels are close enough for a daily log.
Carbs supply 86% of the calories
The calorie split is lopsided: 86% from carbohydrate, 9% from protein and 6% from fat. Per 100 g that works out to 10.6 g of carbs, 1.1 g of protein and just 0.3 g of fat. That tiny fat number is the main reason the fruit stays at 44 calories per 100 g.
Most of the carbohydrate is sugar. A medium nectarine holds 15 g of carbs, of which 11.2 g are sugars and 2.4 g are fiber. Per 100 g the numbers are 7.9 g of sugars and 1.7 g of fiber. In other words, roughly three quarters of the carbs arrive as sugar, and the rest is mostly fiber.
That fiber is modest but real. Against a daily value of 28 g, a large fruit's 2.7 g is a small, useful contribution, and it comes in a package with almost no fat. If you track net carbs, subtract the fiber from the carb total in your own log rather than relying on a rounded estimate.
Sugar is the only row worth watching
Sodium reads 0 mg, and so do saturated fat and cholesterol. That leaves sugar as the line a careful reader should check. One medium white nectarine supplies 11.2 g, a large one 12.3 g and a small one 10.2 g.
This is sugar that comes inside whole fruit, with fiber and a texture you have to chew, which is a different eating experience from a spoonful stirred into coffee. Still, if you count sugar grams for any reason, three or five nectarines in one sitting add up fast. Spread across the day, one or two fruits stay modest.
Potassium is the quieter positive. A 100 g portion holds 201 mg, small next to the 4700 mg daily value, but it adds up alongside other fruit and vegetables you eat. Fat at 0.5 g per medium fruit is too low to matter for anyone, so there is nothing else on the label to manage.
Pair it with protein for a fuller snack
A nectarine on its own is light: 62 calories and 1.5 g of protein, about 3% of the daily value. That makes it an easy add-on but a thin snack by itself. Pairing it with a protein food such as Greek yogurt, cottage cheese or a handful of nuts rounds it out and gives the snack more staying power on the plate.
Sliced white nectarine works on oatmeal, in a salad with greens and soft cheese, or grilled alongside chicken or pork. Because the fruit adds so little fat, the other ingredients will set most of the calorie total, so log them carefully too. Ripe white nectarines taste sweet and mild, which makes them a handy stand-in for dessert.
If you want a quick entry, BodyPal can log the nectarine from a photo. Then choose small, medium or large to match what you actually ate.
How does white nectarine compare?
Here is how white nectarine stacks up against regular nectarine, donut peach and black plum, per 100 g and per usual serving.
Verdict: White nectarine and regular nectarine tie at 44 calories per 100 g, so choose on taste and ripeness. For the lightest single fruit grab a black plum at 30 calories, and for the lowest density per 100 g pick the donut peach at 39.
White nectarine FAQs
How many calories are in one white nectarine?
A medium white nectarine (142 g) has about 62 calories. A large one (156 g) has 69 and a small one (129 g) has 57.
Is white nectarine good for weight loss?
A white nectarine is 44 calories per 100 g, so a medium fruit adds 62 calories and brings 2.4 g of fiber with 0.5 g of fat.
White nectarine vs regular nectarine: which has fewer calories?
Both share the same USDA entry, 44 calories per 100 g, so a medium fruit of either color is about 62 calories.
How much sugar is in a white nectarine?
About 7.9 g of sugar per 100 g, so a medium 142 g nectarine has roughly 11.2 g of sugar and 15 g of carbs.
How many carbs are in a white nectarine?
A medium white nectarine has 15 g of carbs, including 11.2 g of sugars and 2.4 g of fiber. A large one has 16.5 g and a small one 13.6 g, so size shifts the total only slightly.
How many calories are in 100 g of white nectarine?
There are 44 calories in 100 g of white nectarine, with 10.6 g of carbs, 1.1 g of protein and 0.3 g of fat. That is about 2% of a typical daily calorie target.
How many calories are in a small white nectarine?
A small white nectarine of about 129 g has 57 calories. It also carries 13.6 g of carbs, 10.2 g of sugars and 2.2 g of fiber, with 1.4 g of protein.
How many calories are in a large white nectarine?
A large white nectarine, about 156 g, has 69 calories. That is only a few more than the 62 in a medium fruit, with 16.5 g of carbs and 1.7 g of protein.
What are the macros of a white nectarine?
Per 100 g, white nectarine has 1.1 g of protein, 10.6 g of carbs and 0.3 g of fat. Carbs supply 86% of the calories, protein 9% and fat 6%.
