Fruits · IFCT 2017
Peach: nutrition per 100 g
Per 100 g, peach gives 40 kcal, 7.8 g carbohydrate, 7.0 g sugars, 2.1 g dietary fibre and 281 mg potassium, according to IFCT 2017. Its potassium ranks 14th of 44 fruits, the most notable figure in an otherwise modest profile: vitamin C is low at 5.5 mg per 100 g. Peach is a light, juicy summer fruit to enjoy for taste rather than nutrient density.
About peach
Peach, aroo in Hindi and Punjabi, often spelled aadu in markets, aer in Kashmiri and ahom bogori in Assamese, is a stone fruit of the hills. The orchards of Himachal Pradesh, Uttarakhand and Jammu and Kashmir grow most of India's peaches, with low-chill varieties now also grown on the plains of Punjab and in Meghalaya and Nagaland. The fruit ripens in early summer, and the hill crop reaches city markets in a short burst before the monsoon.
Fresh peaches bruise easily and have a short shelf life, so they are mostly eaten fresh close to where they grow. Pahari kitchens make aadu chutney with sugar and spices, and peach finds its way into custard and trifle in cities. A note on the data: IFCT 2017 gives the Latin name Prunus communis for this entry, which usually refers to almond; the peach is Prunus persica. The figures match a fresh peach.
What peach brings to a meal
- 01
Potassium for a light fruit
Peach gives 281 mg potassium per 100 g, 14th of 44 fruits, while carrying only 40 kcal. Potassium helps the body balance sodium and keep blood pressure in check.
- 02
Light and mostly water
With 88.3 g water per 100 g, peach ranks 31st of 44 fruits for energy. Of its 7.8 g carbohydrate, 7.0 g is natural sugar.
- 03
Low vitamin C
At 5.5 mg per 100 g, peach meets about 7 per cent of a man's and 8 per cent of a woman's daily vitamin C requirement, 34th of 44 fruits.
- 04
Some vitamin B6
Its 0.1 mg vitamin B6 per 100 g covers about 4 per cent of a man's and 5 per cent of a woman's daily requirement.
Peach nutrition facts per 100 g
Every value IFCT 2017 reports for the edible portion, with the share of an adult's daily need that 100 g covers where ICMR-NIN sets a requirement.
| Nutrient | Per 100 g | Adult man | Adult woman |
|---|---|---|---|
| Energy and macronutrients | |||
| Energy | 40 kcal | 2% | 2% |
| Protein | 0.9 g | 2% | 2% |
| Carbohydrate (available) | 7.8 g | ||
| Dietary fibre | 2.1 g | ||
| Free sugars | 7 g | ||
| Total fat | 0.4 g | ||
| Water | 88.3 g | ||
| Fats | |||
| Saturated fat | 0.02 g | ||
| Monounsaturated fat | 0.21 g | ||
| Polyunsaturated fat | 0.06 g | ||
| Omega-3 (alpha-linolenic acid) | 0 mg | ||
| Cholesterol | 0 mg | ||
| Minerals | |||
| Calcium | 7 mg | 1% | 1% |
| Iron | 0.35 mg | 2% | 1% |
| Zinc | 0.1 mg | 1% | 1% |
| Magnesium | 8 mg | 2% | 2% |
| Phosphorus | 19 mg | ||
| Potassium | 281 mg | ||
| Sodium | 1 mg | ||
| Copper | 0.08 mg | ||
| Selenium | 0.7 µg | ||
| Vitamins | |||
| Vitamin C | 5.5 mg | 7% | 8% |
| Thiamine (B1) | 0.02 mg | 1% | 1% |
| Riboflavin (B2) | 0.02 mg | 1% | 1% |
| Niacin (B3) | 0.29 mg | 2% | 2% |
| Vitamin B6 | 0.1 mg | 4% | 5% |
| Folate (B9) | 6 µg | 2% | 3% |
| Vitamin E (alpha-tocopherol) | 0.02 mg | ||
| Vitamin K1 | 4.4 µg | ||
Values per 100 g of the edible portion. Source: Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition, Indian Council of Medical Research, Hyderabad. Daily-need shares use the ICMR-NIN 2020 recommended dietary allowances for a 65 kg man and a 55 kg woman doing sedentary work (ICMR-NIN brief note). Nutrients IFCT did not analyse for this food are left out rather than shown as zero.
Cite this page
NNWA Nutrition and Wellness Academy. Peach: nutrition per 100 g. Data: Indian Food Composition Tables 2017, ICMR-National Institute of Nutrition. https://nnwa.in/foods/fruits/peach/
Where peach sits among Indian foods
Ranked per 100 g against the other 43 fruits and every food in the tables.
| Nutrient | Per 100 g | In fruits | Among all foods |
|---|---|---|---|
| Vitamin C | 5.5 mg | 34th of 44 | 104th of 130 |
| Potassium | 281 mg | 14th of 44 | 149th of 243 |
| Dietary fibre | 2.1 g | 31st of 43 | 158th of 182 |
| Folate (B9) | 6 µg | 38th of 44 | 190th of 197 |
| Energy | 40 kcal | 31st of 44 | 193rd of 257 |
How peach is eaten
- Eaten fresh and chilled, skin on after a good wash, in the early summer weeks.
- Aadu ki chutney: peaches simmered with sugar, dry ginger, red chilli and fennel in Himachal homes.
- Sliced over custard or into a trifle with cake and cream.
- Diced into a summer fruit chaat with plums, cherries and chaat masala.
Before you plan around it
Peach is one of the commoner fruit allergies, and some people feel itching in the mouth or throat after eating it, especially those with pollen allergies; peeling helps some but not all. The fuzzy skin holds dust and spray residues, so wash it well. The kernel inside the stone contains amygdalin, which releases cyanide when crushed, so never crack and eat it. Canned peaches in syrup are a different food, much higher in sugar.
Food composition is general information, not a diet plan. Anyone managing a medical condition should plan their diet with a doctor or a registered dietitian.
What people ask about peach
Is peach good for weight loss?
Peach is light, at 40 kcal per 100 g with 88.3 g water, so it is a sensible sweet snack. It has 2.1 g fibre per 100 g. No single fruit causes weight loss, but swapping sweets for fresh fruit helps.
When is peach season in India?
The Himachal, Uttarakhand and Kashmir crop ripens in early summer, with plains varieties from Punjab a little earlier. The season is short, and fresh peaches are rarely in markets once the monsoon arrives.
Can people with diabetes eat peaches?
Yes, in sensible amounts. Peach has 7.8 g carbohydrate and 7.0 g sugars per 100 g, which is moderate for a fruit. Eat it whole rather than as canned fruit in syrup, and plan portions with your doctor or dietitian if you take diabetes medication.
What is peach called in Hindi?
IFCT 2017 records aroo in Hindi and Punjabi, which markets often write as aadu. In Kashmiri it is aer, and in Assamese ahom bogori.
Related foods and tables
Plum
Nutrition per 100 g, from IFCT 2017.
Apricot (dried and processed)
Nutrition per 100 g, from IFCT 2017.
Cherries
Nutrition per 100 g, from IFCT 2017.
Pear
Nutrition per 100 g, from IFCT 2017.
Apple
Nutrition per 100 g, from IFCT 2017.
Vitamin C content of Indian foods
Every food in the tables, ranked by vitamin c per 100 g.
Potassium content of Indian foods
Every food in the tables, ranked by potassium per 100 g.
Dietary fibre content of Indian foods
Every food in the tables, ranked by dietary fibre per 100 g.
All fruits
44 foods in this group, compared.
Learn to use this data
Certification in Nutrition
Reading food composition tables and turning them into meal plans is taught in this NNWA course.