How Many Calories Are In 1 Peach? | Quick Facts Guide

Calories In A Peach By Size And Variety

A fresh yellow peach is light on energy for the volume you get. Per 100 g, it delivers ~39 calories. That baseline scales with weight. Smaller fruit sits closer to 120–130 g, while big, juice-heavy peaches can reach 175–200 g. White peaches often taste sweeter, but the calorie swing stays modest because the total sugars per gram are similar to yellow types.

Fresh Peach Calories By Common Sizes

Size (Edible Portion)	Approx. Weight (g)	Calories (kcal)
Small (about 2"–2¼" dia)	~130	~50
Medium (about 2½"–2⅔" dia)	~150	~58–60
Large (about 2¾"–3" dia)	~175	~68–70
100 g (reference)	100	~39
1 cup slices (packed)	~154	~60

Those numbers line up with longstanding USDA data for peaches and match typical weights used in nutrition databases. If you track fruit by cups, one cup of slices is close to a medium fruit in both weight and calories. If you prefer a simple rule, think “one peach ≈ sixty.”

What Actually Changes The Calorie Count

Weight rules the math. Water content and flesh yield vary by variety and season, so two fruits that look the same can differ by 15–25 g and swing calories by about 6–10.

Ripeness affects density and sugars by a small margin. A super-ripe peach tastes sweeter, but calories per 100 g stay near the same because total solids don’t jump dramatically.

Preparation matters less than you’d think, unless you add sugar or fat. Grilled halves without oil barely move the needle. Pan-searing with butter or serving with ice cream changes the plate, not the fruit.

Peach Nutrition At A Glance

Beyond the low energy cost, a peach brings water, fiber, and micronutrients. Per 100 g you get about 9–10 g carbs, ~1.5 g fiber, and small amounts of vitamin C, vitamin A (as carotenoids), and potassium. If you follow the U.S. fruit pattern, a whole peach counts toward daily cups of fruit. See the MyPlate fruit group for cup-equivalents and tips on choosing whole fruit over juice.

Fiber, Satiety, And Smart Pairings

Fiber helps slow sugar absorption and keeps a snack satisfying. A medium peach typically lands near 2–2.5 g, which pairs well with a handful of nuts or a spoon of plain yogurt for steadier energy. If you’re building a day’s menu, scan your total grams against the recommended fiber intake so fruit and meals add up cleanly.

Serving Sizes People Actually Use

Labels and apps don’t always match how people eat. Here’s how common servings translate to grams and energy using the same USDA baseline. If your fruit looks especially large or small, weigh it once. After that, you’ll be able to eyeball it within a few calories.

• One medium whole fruit: ~150 g, ~58–60 kcal.
• One small whole fruit: ~130 g, ~50 kcal.
• One cup slices: ~154 g, ~60 kcal; handy for cereal or cottage cheese.
• Half a fruit: typically ~75 g, ~29–30 kcal, seed removed.

Fresh, Frozen, Or Canned?

Frozen peaches without added sugar track close to fresh for calories per 100 g. Canned fruit varies. Draining halves packed in juice trims sugars compared to syrup. The energy gap comes from the liquid; the peach itself stays similar. When in doubt, check the exact pack type on the label.

Vitamins And Minerals To Expect

A medium fruit contributes a modest dose of vitamin C, beta-carotene (vitamin A activity), and potassium. Adults usually aim for about 75–90 mg of vitamin C per day depending on sex and life stage; your peach chips away at that target while keeping calories low. The NIH vitamin C fact sheet lists current RDAs and upper limits, which helps set context if you also take supplements.

Ways To Keep The Calories Predictable

Skip heavy syrup. Choose fruit canned in juice or water if you need shelf-stable options.

Mind the extras. A drizzle of honey, a scoop of ice cream, or a buttery crumble adds energy fast. Keep the peach the star when you want a light snack.

Use simple sides. Greek yogurt, ricotta, chia pudding, or a few almonds bring protein or additional fiber without a big calorie jump.

Common Peach Servings: Carbs And Fiber

Serving	Carbs (g)	Fiber (g)
100 g (reference)	~9.5	~1.5
1 medium whole (~150 g)	~14.3	~2.2
1 cup slices (~154 g)	~14.7	~2.3
1 small whole (~130 g)	~12.4	~1.9
Large whole (~175 g)	~16.7	~2.6

Weight Goals: Where A Peach Fits

With roughly sixty calories per fruit and decent volume, peaches punch above their weight for fullness. Swap one for a processed snack and you’ll trim energy most days. For a bigger appetite, stack a peach with a protein source like cottage cheese or a couple of eggs. That combo steadies hunger and keeps your total near 200 calories.

Blood Sugar Smarts

Whole fruit contains natural sugars plus water and fiber. Eat the fruit as part of a meal or pair it with protein or fat to slow the rise in blood glucose. If you watch carbs closely, the serving table above gives you quick numbers for planning.

Quick Math For Recipes And Menu Planning

Smoothies: If you toss in one cup of frozen slices, budget ~60 calories for the fruit portion. Milk, yogurt, protein powder, or peanut butter decide the rest.

Grilled halves: Two halves from a medium fruit land near 60 calories before any toppings. A teaspoon of brown sugar adds ~15–20 calories; a pat of butter adds ~35–45 per teaspoon.

Oatmeal or yogurt bowls: Half a fruit diced is ~30 calories. Add chia or flax for extra fiber rather than extra sugar if you want to keep energy tight.

Picking And Storing For Best Results

Choose peaches that smell fragrant and give slightly near the stem. Ripen at room temperature in a paper bag if they’re firm, then chill to slow softening. Cold fruit tastes less sweet; let slices sit a few minutes before eating so flavors bloom without changing calories.

Frequently Asked “Is This The Same Peach?” Questions

Yellow Vs. White

White fruit can taste sweeter due to lower acid. Calorie count stays similar per 100 g. If you tend to snack fast, plate the portion you planned rather than grazing from a bowl.

Clingstone Vs. Freestone

Clingstone types hold onto the pit, which can leave a little more waste. Edible weight per fruit changes by a few grams, not enough to flip the calorie picture.

Fresh Vs. Jarred Or Canned

Fruit packed in water or juice will be close to fresh once drained. Heavy syrup adds sugar in the liquid, which raises the total if you eat the syrup too. Labels list the pack type so you can make a quick comparison.

Peach Calories: Bottom Line

For everyday tracking, plan on ~60 calories for a medium peach and ~39 calories per 100 g. That’s an easy fit in breakfast bowls, snack plates, and desserts built around whole fruit. Want a deeper dive into setting daily energy targets? Try our daily calorie needs guide to line up fruit with your goals.