What the evidence says. Early or small human trials; promising but not yet conclusive.
Nutrition per serving 1 medium (142 g)
Water124.4 g88%
Sugars11.2 g8%
Fibre2.4 g2%
Other carbs1.5 g1%
Protein1.5 g1%
Fat0.5 g0%
What's in one serving, by weight — average composition (USDA).One serving as % of the adult daily requirement (FDA Daily Values). The bold outer ring = 100% of a day's needs.
Nectarine (Prunus persica var. nucipersica) is a fruit used for counts toward fruit intake linked in large cohorts and dose-response meta-analyses to lower cardiovascular and all-cause mortality. NutriDex grades the human evidence as Preliminary. There is little human research on nectarines specifically; almost all evidence is shared with peach (the same species, Prunus persica) and with the broader whole-fruit literature. Large prospective cohorts and dose-response meta-analyses show that higher whole-fruit intake is associated with lower cardiovascular and all-cause mortality, and that roughly two fruit servings a day captures most of the benefit. In the pooled Nurses' Health and Health Professionals cohorts, peaches/plums/apricots as a group were neutral for type 2 diabetes risk (HR 0.97, 95% CI 0.92-1.02), while whole fruit overall was modestly protective. Compositional studies confirm nectarines are rich in chlorogenic acid, catechins and procyanidins, with red skin and yellow flesh adding anthocyanins and carotenoids; the much-publicised anti-obesity and anti-diabetic effects of stone-fruit polyphenols come from cell-culture and rodent studies, not human trials. As a low-glycaemic, fibre- and potassium-containing whole fruit it fits cardiometabolic dietary patterns, but no randomised controlled trial has tested nectarine intake on a clinical outcome. Overall the disease-specific evidence is preliminary and indirect, while the case for nectarines as part of a high-fruit diet is sound.
Purported Benefits
✓Counts toward fruit intake linked in large cohorts and dose-response meta-analyses to lower cardiovascular and all-cause mortality
✓Low glycaemic-load whole fruit with fibre and polyphenols, fitting cardiometabolic dietary patterns
✓Supplies chlorogenic-acid and catechin polyphenols with antioxidant activity in lab assays
✓Provides potassium and fibre that support blood pressure and digestive regularity
✓Carotenoids (yellow flesh) and vitamin C contribute to antioxidant and provitamin-A intake
✓Hydrating, low-calorie snack useful within a weight-management diet
Dosing & Compounds
Typical Dose
A typical serving is 1 medium nectarine (about 140-150 g), eaten fresh with the skin on (the skin concentrates anthocyanins and other phenolics). Roughly two servings of fruit per day is the intake associated with the lowest mortality in pooled cohort data, with little added benefit beyond that.
Active Compounds
Chlorogenic and neochlorogenic acids (hydroxycinnamic acids)Catechin and epicatechin (flavan-3-ols)Procyanidins (condensed tannins)Anthocyanins (cyanidin-3-glucoside, mainly in red skin)Beta-carotene and beta-cryptoxanthin (provitamin-A carotenoids, yellow flesh)Vitamin C (ascorbic acid)PotassiumDietary fibre (pectin, cellulose)Quercetin and rutin (flavonols)
Safety & Cautions
⚠
Nectarines are a stone fruit (Prunus/Rosaceae); people with birch-pollen or oral allergy syndrome may react to the raw fruit (itchy mouth, throat tingling), and Prunus allergy is possible. The kernel/pit contains amygdalin and should not be eaten. Whole nectarines have no clinically important drug interaction and, unlike grapefruit, do not inhibit CYP3A4. Sorbitol and fructose can cause gas or loose stools in sensitive or IBS-prone people if eaten in excess. The modest potassium content is rarely an issue except in advanced kidney disease, and the natural sugars warrant normal portion awareness in diabetes. Educational only — always check with your doctor or pharmacist before combining Nectarine with any medicine.
Nectarine is most often taken for Counts toward fruit intake linked in large cohorts and dose-response meta-analyses to lower cardiovascular and all-cause mortality, Low glycaemic-load whole fruit with fibre and polyphenols, fitting cardiometabolic dietary patterns, Supplies chlorogenic-acid and catechin polyphenols with antioxidant activity in lab assays, Provides potassium and fibre that support blood pressure and digestive regularity. Smooth-skinned stone fruit, polyphenol-rich and refreshing
Does Nectarine work — what does the evidence say?
Preliminary evidence. Early or small human trials; promising but not yet conclusive. There is little human research on nectarines specifically; almost all evidence is shared with peach (the same species, Prunus persica) and with the broader whole-fruit literature. Large prospective cohorts and dose-response meta-analyses show that higher whole-fruit intake is associated with lower cardiovascular and all-cause mortality, and that roughly two fruit servings a day captures most of the benefit. In the pooled Nurses' Health and Health Professionals cohorts, peaches/plums/apricots as a group were neutral for type 2 diabetes risk (HR 0.97, 95% CI 0.92-1.02), while whole fruit overall was modestly protective. Compositional studies confirm nectarines are rich in chlorogenic acid, catechins and procyanidins, with red skin and yellow flesh adding anthocyanins and carotenoids; the much-publicised anti-obesity and anti-diabetic effects of stone-fruit polyphenols come from cell-culture and rodent studies, not human trials. As a low-glycaemic, fibre- and potassium-containing whole fruit it fits cardiometabolic dietary patterns, but no randomised controlled trial has tested nectarine intake on a clinical outcome. Overall the disease-specific evidence is preliminary and indirect, while the case for nectarines as part of a high-fruit diet is sound.
What is the typical dose of Nectarine?
A typical serving is 1 medium nectarine (about 140-150 g), eaten fresh with the skin on (the skin concentrates anthocyanins and other phenolics). Roughly two servings of fruit per day is the intake associated with the lowest mortality in pooled cohort data, with little added benefit beyond that.
Is Nectarine safe? Any cautions or side effects?
Nectarines are a stone fruit (Prunus/Rosaceae); people with birch-pollen or oral allergy syndrome may react to the raw fruit (itchy mouth, throat tingling), and Prunus allergy is possible. The kernel/pit contains amygdalin and should not be eaten. Whole nectarines have no clinically important drug interaction and, unlike grapefruit, do not inhibit CYP3A4. Sorbitol and fructose can cause gas or loose stools in sensitive or IBS-prone people if eaten in excess. The modest potassium content is rarely an issue except in advanced kidney disease, and the natural sugars warrant normal portion awareness in diabetes.
How many studies support Nectarine?
NutriDex cites 11 sources for Nectarine, graded "Preliminary".
Cite this page
APA
Peh, D. (2026). Nectarine (Prunus persica var. nucipersica): Benefits, Dosage, Side Effects & Evidence. NutriDex — The Supplement Research Compendium. Retrieved 16 Sept 2026, from https://nutridex.info/s/nectarine
BibTeX
@misc{nutridex_nectarine,
author = {Peh, Daryl},
title = {Nectarine (Prunus persica var. nucipersica): Benefits, Dosage, Side Effects \& Evidence},
year = {2026},
howpublished = {NutriDex --- The Supplement Research Compendium},
url = {https://nutridex.info/s/nectarine},
note = {Reviewed by Dr Daryl Peh, MBBS Singapore, MMed FM. Accessed 2026-09-16}
}
For medical claims, citing the underlying primary studies linked above is preferred. NutriDex is an educational reference, not medical advice.