Fresh nectarines are naturally sweet, hydrating, and relatively low in calories: a medium fruit contains about 55 calories, and one ounce of raw nectarine supplies roughly 12–13 calories. This calculator converts any portion size — ounces or grams — into an accurate calorie and macronutrient profile using USDA nutrition data. It is designed for anyone tracking daily calories, logging macros in a food diary, or simply curious about how a nectarine fits into a healthy eating plan.
To use the tool, enter your portion size, choose ounces or grams, and click Calculate. Quick preset buttons for small, medium, and large fruit let you estimate a typical serving in one click. Results show calories plus grams of carbohydrates, sugars, fiber, and protein — exactly the numbers you need for meal planning, weight management, or balanced snacking. If you are comparing similar fruits, this calculator pairs well with the peach carb calculator and the general fruit calorie-per-handful tool.
🍑 Nectarine Nutrition Calculator
Calories and macros per ounce of raw nectarine, using USDA data.
How the Calorie Count Is Calculated
Raw nectarines are about 86% water, which helps explain why their calorie density is so low. The values used here come from USDA FoodData Central: per 100 g of raw nectarine, the edible portion contains approximately 44 kcal, 10.6 g carbohydrate, 7.9 g sugars, 1.7 g fiber, 1.1 g protein, and 0.3 g fat. Since 1 oz equals 28.3495 g, the calculator converts your entered amount to grams and then applies these per-gram factors.
Calories per ounce: 28.3495 × 0.44 = 12.5 kcal (rounded).
Carbs per ounce: 28.3495 × 0.1055 = 3.0 g.
Protein per ounce: 28.3495 × 0.0106 = 0.3 g.
Fiber per ounce: 28.3495 × 0.017 = 0.5 g.
The same per-gram math scales linearly, so whether you enter 0.5 oz or 500 g, the result stays accurate. If you are comparing nectarines with peaches, see USDA FoodData Central for the full nutrient profiles or use the peach carb calculator for a side-by-side macro comparison.
Step-by-Step Guide
- Weigh the nectarine flesh on a digital kitchen scale after removing the pit. The pit itself is not edible and should not be counted.
- Enter the weight in the amount field. You can type a custom number or click one of the preset buttons for a small, medium, or large fruit.
- Select the correct unit: ounces or grams. If you weighed in grams, choose grams to avoid conversion mistakes.
- Click Calculate. The result will show total calories plus the exact grams of carbohydrates, sugars, fiber, and protein.
- Use the Copy button to grab the summary for your food diary, or click Reset to clear the form and start over.
Preset sizes are based on typical supermarket weights: small nectarines are about 2.5 oz, medium about 4.4 oz, and large about 6.5 oz. Actual fruit sizes vary by variety and season, so weighing is always the most reliable option.
Worked Examples
Example 1: Medium nectarine (4.4 oz)
4.4 oz × 28.3495 = 124.7 g. Calories = 124.7 × 0.44 = 54.9 kcal. Carbs = 13.2 g, sugars = 9.8 g, fiber = 2.1 g, protein = 1.3 g. That is a satisfying snack for fewer calories than a typical granola bar.
Example 2: 100 g serving
A 100 g portion of raw nectarine delivers 44 kcal, 10.6 g carbs, 7.9 g sugars, 1.7 g fiber, and 1.1 g protein. This is a common reference size for nutrition labels and food tracking apps.
Example 3: Small nectarine (2.5 oz)
2.5 oz × 28.3495 = 70.9 g. Calories = 70.9 × 0.44 = 31.2 kcal. Carbs = 7.5 g, sugars = 5.6 g, fiber = 1.2 g, protein = 0.8 g. A small nectarine fits neatly into a low-calorie or low-carb snack plan.
Nectarine Nutrition Reference Table
| Measure | Calories | Carbs | Sugar | Fiber | Protein |
|---|---|---|---|---|---|
| 1 oz (28.3 g) | 12.5 kcal | 3.0 g | 2.2 g | 0.5 g | 0.3 g |
| 100 g | 44 kcal | 10.6 g | 7.9 g | 1.7 g | 1.1 g |
| Small (2.5 oz / 71 g) | 31 kcal | 7.5 g | 5.6 g | 1.2 g | 0.8 g |
| Medium (4.4 oz / 125 g) | 55 kcal | 13.2 g | 9.9 g | 2.1 g | 1.3 g |
| Large (6.5 oz / 184 g) | 81 kcal | 19.4 g | 14.5 g | 3.1 g | 2.0 g |
Values are rounded from USDA raw nectarine data and can vary by variety, ripeness, and growing conditions. Use them as a practical guide, not a laboratory measurement.
Tips for Accurate Tracking
- Use a digital kitchen scale and weigh only the edible flesh. Remove the pit before weighing, because pits add weight but no calories.
- If you enter ounces, the calculator converts to grams automatically, but grams give slightly finer precision for small portions.
- When logging in an app, check whether the app uses edible portion weights or includes the pit; choose the option that matches your own measurement.
- Ripeness changes sugar content slightly, but the total calorie difference between a firm and a fully ripe nectarine is small enough to ignore for daily tracking.
- For quick portion estimates away from home, remember that one medium nectarine is roughly the size of a baseball and usually weighs about 4 to 5 oz.
Frequently Asked Questions
How many calories are in a whole nectarine? A typical medium nectarine weighing 4.4 oz with the pit removed contains about 55 calories. Small fruits run closer to 31 calories, and large ones can reach 80 calories or more.
Do peaches and nectarines have similar calories? Yes. Both are low-calorie stone fruits with similar macro profiles, though nectarines are usually slightly sweeter and firmer. You can compare them directly using the peach carb calculator.
Does the calculator include the pit? No. All values are for the edible flesh only. A nectarine pit adds significant weight but zero calories, so always remove it before weighing.
Can I use this calculator for frozen or canned nectarines? The calculator is calibrated for raw fresh nectarines. Canned nectarines packed in syrup contain added sugar and extra calories, while frozen unsweetened sliced nectarines are usually close to raw values. For portion estimates of mixed fruit, see the fruit calories per handful calculator.