Food Guide

Nectarines

Buying Tips

Look for nectarines that are aromatic, firm but not hard, and with a bright, deep coloring. Avoid fruit with wrinkled, cracked skin and spots that show evidence of decay.

Varieties

The most common nectarine variety in North America is the freestone. Among the numerous hybrids, about ten varieties are widely grown for market, including the Sun Grand, available in midsummer, and the late-season September Grand.

Preparation, Uses, & Tips

Nectarines can be prepared and served like peaches: eaten raw, cooked, dried, candied, or jellied. The skin of nectarines is edible, but may be removed by making a small “x“ in the bottom of the fruit, plunging it into boiling water for a minute and then placing it in ice water. When cool enough to handle, the skin will easily slip off. They are delicious in ice cream and sorbet, as well as in cakes and pies; they also make beautiful tarts. Add them to yogurt, fruit salads, or cereal. Sometimes nectarines are utilized in distilling liqueurs or brandies.

Storing

Hard nectarines will likely ripen at room temperature; to help speed the process, place them in a paper bag with an unripe banana. They can be canned or frozen, both in slices and puréed.

Nutrition Highlights

Nectarine (2 1/2 inches [about 6.35cm] diameter), 1 fruit (raw)

  • Calories: 67
  • Protein: 1.32g
  • Carbohydrate: 16g
  • Total Fat: 0.63g
  • Fiber: 2.2g

*Excellent Source of: Vitamin A (1,000 IU)

*Good Source of: Vitamin C (7.3mg)

Copyright © 2024 TraceGains, Inc. All rights reserved.

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The information presented in the Food Guide is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires December 2024.

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