To answer the question how many calories are in a small nectarine: a fruit weighing roughly 70 grams of raw edible flesh delivers about 50 to 60 calories. That range matches USDA FoodData Central entries for a 2-inch nectarine, where each one carries 13 to 15 grams of carbohydrates, 2 to 2.5 grams of fiber, and under a gram of protein, with almost no fat at all. Hold a small nectarine in your palm and the trade-off shows up right away: substantial enough to quiet a sweet craving, light enough to leave room for the rest of your snack plate.
Below, we look at the specifics of small nectarines, including exact gram weights, the USDA figures behind the calorie count, and how the fruit compares nutritionally to a peach, banana, or apple.
What Counts as a Small Nectarine by Weight and Diameter
USDA entries group nectarines into rough size classes based on diameter, and a small nectarine runs about 2 inches across, roughly the size of a tennis ball. Whole-fruit weight in that class sits between 60 and 80 grams when you include the pit. Most loose nectarines you grab in a US grocery store fall between 1.5 and 2.5 inches across and weigh 60 to 90 grams, so the small label is fairly forgiving.
The pit itself adds 8 to 10 grams, which means the raw edible portion of a small nectarine comes out to roughly 50 to 70 grams. White nectarine and yellow nectarine varieties share the same size categories, with no meaningful weight difference between them.
Why Size Swings the Calorie Count by 20 or More
The gap between a 60-gram nectarine and a 90-gram nectarine runs around 20 calories, a small jump in real-world terms but a meaningful one in diet-logging accuracy. If your app defaults to a medium-size entry and you actually bought a small one, your daily total drifts upward by the end of the week. Weighing once with a kitchen scale and subtracting the pit gives you a single reliable number you can reuse.
A reliable weight sets the foundation, but the calories and macros behind that number drive every diet decision that follows.
| Size Class | Diameter | Whole Weight | Edible Portion |
|---|---|---|---|
| Small | ~2 inches | 60-80 g | 50-70 g |
| Medium | ~2.25 inches | 85-110 g | 75-100 g |
| Large | ~2.5+ inches | 115-140 g | 105-130 g |
The Exact Calorie Count and Macronutrient Breakdown
One small nectarine, the 70-gram edible portion, delivers roughly 50 to 60 calories. Almost all of that energy comes from carbohydrates, with about 13 to 15 grams per fruit. Natural sugars make up 11 to 12 grams of those carbs, dietary fiber sits at 2 to 2.5 grams, and protein is under a gram. Fat content is essentially negligible, around 0.4 grams.
Calories in 2 small nectarines double every value to about 110 to 120 calories, useful when your serving is two fruits rather than one. The math is clean enough that you can log a quick estimate without weighing each piece.
| Macronutrient | Per Small Nectarine (~70g) | Per 2 Small Nectarines |
|---|---|---|
| Calories | 50-60 | 110-120 |
| Carbohydrates | 13-15 g | 26-30 g |
| Sugars | 11-12 g | 22-24 g |
| Fiber | 2-2.5 g | 4-5 g |
| Protein | <1 g | ~1.5 g |
| Fat | ~0.4 g | ~0.8 g |
Vitamins, Minerals, and Micronutrients in a Small Nectarine
Vitamin C is the headline nutrient in a small nectarine, contributing around 6 to 7 milligrams per fruit, roughly 8 percent of the daily value for one person. Potassium comes in at 180 to 200 milligrams, enough to support normal blood pressure and muscle function. Smaller but still meaningful amounts of vitamin A, vitamin E, copper, and manganese round out the profile.
A small nectarine delivers about 1 milligram of iron as well, a modest contribution that adds up across the day for plant-based eaters. Antioxidant carotenoids and polyphenols vary slightly between white-flesh and yellow-flesh varieties, with yellow nectarines carrying more vitamin A precursors and white nectarines offering a touch more of certain phenolic compounds.
Those nutrient differences matter most when the skin and pit change what’s actually consumed.
- Vitamin C: about 6-7 mg, supports immune function and collagen production.
- Potassium: roughly 180-200 mg, helps regulate fluid balance and muscle contractions.
- Vitamin A: small amounts, mostly as beta-carotene in yellow varieties.
- Copper and manganese: trace levels that contribute to enzyme activity.
- Polyphenols: antioxidant compounds concentrated in the skin.
Skin-On vs Peeled, Pit In vs Pit Out: What the Numbers Actually Reflect
The skin is where most of the fiber and a large share of the polyphenols live, so eating a nectarine unpeeled gives you more nutritional value per calorie. Peeling costs only 2 to 4 calories, the small slice of energy trapped in the skin itself, but it strips away roughly 0.5 grams of fiber and a noticeable portion of the antioxidant content.
USDA calorie figures for raw nectarine always refer to the edible portion, meaning the pit is already excluded from the listed number. For tracking accuracy, weigh the whole fruit, subtract about 8 to 10 grams for the pit, then log the remainder. Leaving the skin on adds a trivial calorie bump but a meaningful nutrient boost.
Tip: skip the knife. The skin is where the fiber and polyphenols concentrate, and peeling discards both for almost no calorie savings.
How a Small Nectarine Stacks Up Against Peaches, Bananas, and Other Low-Calorie Fruits
A small nectarine and a small peach sit within a calorie of each other, both landing around 50 to 60 calories, with peaches edging slightly higher in vitamin C. The two fruits share a botanical family and a similar sugar profile, so swapping one for the other changes almost nothing in your tracker.
A medium banana runs 90 to 110 calories with nearly double the carbs and sugar of a small nectarine, making nectarines the lighter choice when you want to keep a snack under 70 calories. A small apple lands at about 50 to 60 calories with comparable fiber, putting all three in the same snack-weight category. Berries like strawberries and blueberries deliver fewer calories per cup but require a larger volume to feel satisfying.
For a roughly 100-calorie fruit snack, one nectarine plus a small handful of almonds delivers a more balanced macro profile than a banana eaten on its own. White nectarines run slightly lower in acid and a touch lower in vitamin A, but their calorie count matches yellow varieties within 1 to 2 calories.
Seeing how it compares to other fruits makes it easier to slot the nectarine into a real daily plan.
| Fruit (Small/Standard Serving) | Calories | Carbs | Fiber | Sugar |
|---|---|---|---|---|
| Small nectarine (~70g) | 50-60 | 13-15 g | 2-2.5 g | 11-12 g |
| Small peach (~70g) | 50-60 | 13-15 g | 2 g | 11-12 g |
| Medium banana (~118g) | 90-110 | 25-27 g | 3 g | 14-15 g |
| Small apple (~150g) | 50-60 | 14-16 g | 2.5-3 g | 10-12 g |
| Strawberries (1 cup) | 45-50 | 11 g | 3 g | 7 g |
Where Nectarines Fit in a Weight-Loss or Diet-Tracking Plan
At 50 to 60 calories with 2 grams of fiber, a small nectarine ranks among the lowest-calorie filling snacks you can grab. The natural sugar is balanced by water content and fiber, which keeps blood sugar steadier than dried fruit or juice delivers. The glycemic index for raw nectarine sits in the low-to-moderate range, around 35 to 45, which is generally friendly for non-diabetic dieters.
Eating a nectarine about 30 minutes before a meal can curb appetite and lower your total calorie intake, since the fiber and water fill space in the stomach before the main course arrives. For MyFitnessPal and similar apps, log it as “Nectarine, raw, edible portion” at 70 grams, or scan the barcode on a packaged single-serve nectarine to skip the manual math.
Practical Tracking Tips
- Weigh once, log forever: A kitchen scale reading of 70 grams for the edible portion is accurate for nearly any small nectarine.
- Use the edible-portion convention: USDA already excludes the pit from its numbers, so do not double-subtract.
- Pair with protein or fat: A tablespoon of almond butter or a few walnuts rounds out the snack without pushing calories past 150.
- Pick firm-but-yielding fruit: A ripe nectarine gives slightly when you press near the stem, signaling peak sugar and best flavor.
- Store at room temperature: Refrigeration slows ripening and can mute the sweetness that makes the snack satisfying.
Bottom Line
A small nectarine, the 70-gram edible portion from a 2-inch fruit, gives you about 50 to 60 calories, 13 to 15 grams of carbohydrates, and 2 to 2.5 grams of fiber, all wrapped in a skin loaded with polyphenols. The number holds whether you buy yellow or white, organic or conventional, and the only real variable is whether your fruit is closer to 60 grams or 90 grams. Weigh once, log it, and the rest of your day stays on track.
FAQ
How many calories are in a small nectarine?
That, the 70-gram edible portion from a 2-inch fruit, contains about 50 to 60 calories. Most of that energy comes from 13 to 15 grams of carbohydrates, with 11 to 12 grams of natural sugar balanced by 2 to 2.5 grams of fiber.
What is the calorie range for nectarines by size (small, medium, large)?
Small nectarines (2 inches, 60-80 g whole) deliver 50-60 calories, medium nectarines (2.25 inches, 85-110 g) deliver 70-85 calories, and large nectarines (2.5+ inches, 115-140 g) deliver 90-110 calories, all based on USDA edible-portion figures.
How many calories and sugar are in 2 small nectarines?
Two small nectarines contain roughly 110 to 120 calories and 22 to 24 grams of natural sugar, with 26 to 30 grams of total carbohydrates and 4 to 5 grams of fiber. That double serving fits comfortably under most snack calorie budgets.
Are nectarines good for dieting and weight loss?
Yes. At 50 to 60 calories with 2 grams of fiber and a high water content, a small nectarine fills you up for very little energy, making it a smart snack during a calorie deficit. The fiber and water also slow sugar absorption compared with juice or dried fruit.
Is a nectarine healthier than a banana?
A small nectarine is lower in calories and sugar than a medium banana while delivering a similar fiber count, so it works better when you want a sweet snack under 70 calories. A banana wins on potassium per serving, so your choice depends on which nutrient matters more for your day.
How many carbs, fiber, and vitamin C does a small nectarine have?
That provides 13 to 15 grams of carbohydrates, 2 to 2.5 grams of fiber, and 6 to 7 milligrams of vitamin C, roughly 8 percent of the daily value. It also contributes 180 to 200 milligrams of potassium per fruit.
