Nectarines, raw
FDC 169914NLEA serving (140 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 60 · -21 vs Fruits & juices medianA raw nectarine scores 60 of 100 on the Nutrient Density Score, a Good band rating that still lands it 39th of 60 in fruits and juices, well below the category median of 81. It does not carry any single nutrient above the standout reporting threshold, reflecting its role as a low calorie, water-rich fruit at just 44 calories per 100 grams.
Eaten fresh out of hand or sliced into a salad or bowl of yogurt, a typical NLEA serving of 140 grams carries no sodium and about 7.89 g of natural sugar per 100 g, all from the fruit itself rather than any added sweetener. Its modest ranking here simply reflects that other fruits pack more vitamins and minerals per calorie, not any flagged downside to eating one.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 44 kcal | 2% |
| Total fat | 0.32 g | 0% |
| Saturated fat | 0.03 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 0 mg | 0% |
| Carbohydrate | 11 g | 4% |
| Dietary fiber | 1.7 g | 6% |
| Sugars | 7.9 g | |
| Protein | 1.1 g | 2% |
| Potassium | 201 mg | 4% |
| Calcium | 6 mg | 0% |
| Iron | 0.28 mg | 2% |
| Magnesium | 9 mg | 2% |
| Vitamin C | 5.4 mg | 6% |
| Vitamin A | 17 µg | 2% |
| Vitamin E | 0.77 mg | 5% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 62 kcal | 3% |
| Total fat | 0.45 g | 1% |
| Saturated fat | 0.03 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 0 mg | 0% |
| Carbohydrate | 15 g | 5% |
| Dietary fiber | 2.4 g | 9% |
| Sugars | 11 g | |
| Protein | 1.5 g | 3% |
| Potassium | 281 mg | 6% |
| Calcium | 8.4 mg | 1% |
| Iron | 0.39 mg | 2% |
| Magnesium | 13 mg | 3% |
| Vitamin C | 7.6 mg | 8% |
| Vitamin A | 24 µg | 3% |
| Vitamin E | 1.1 mg | 7% |
Source: USDA FoodData Central · Public domain
FDC 169914Original analysis by NutriVerdict
Versus the fruits & juices median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Soursop, rawDensity 65 vs 60Avocados, raw, all commercial varietiesDensity 66 vs 60Blackberry juice, cannedDensity 68 vs 60