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

Peach calories sit on the low side for fruit. A typical medium fruit lands near 60 kcal with mostly carbs, a touch of protein, and trace fat. Go smaller or larger and the number shifts with the gram weight. Canned cups and dried pieces push higher since servings pack more sugars into less space. Below you’ll see exact ranges by size and form, then simple math to estimate any slice, cup, or cooked portion.

Calories In A Peach (By Size And Portion)

Use this table to spot your serving fast. Calories reflect edible portion. We grouped sizes by common household measures so you can match what’s on your plate or in your bowl.

Serving	Calories	Notes
Small fruit (~130 g)	~50 kcal	Great for snacks; lighter sugar load.
Medium fruit (~150 g)	~60 kcal	Most common store size; about 14–15 g carbs.
Large fruit (~175 g)	~70 kcal	Juicier and a bit sweeter.
1 cup slices (154 g)	~60 kcal	Easy for yogurt bowls and salads.
100 g raw	~39 kcal	Handy base for recipe math.
1 cup canned in juice (solids & liquid)	~110 kcal	Drain to trim sugars from the cup.
1/4 cup dried pieces (~40 g)	~110–150 kcal	Watch portions; water removed concentrates sugars.

Picking snacks gets easier once you set your daily calorie needs. That way a peach can fit your day without a second guess.

What Changes The Calorie Count?

Three things move the number the most: size, processing, and extras. Size is simple gram weight. Processing covers canned cups and dried fruit. Extras include sugar dusting, honey drizzle, or buttery pie crusts.

Ripeness And Variety

Ripe fruit tastes sweeter, yet the calorie change is small per piece. Yellow and white types both sit near 39 kcal per 100 g. Flavor shifts more than calories. Firm fruit stores well; ripe fruit belongs in the fridge and gets eaten soon.

Prep Method: Raw, Grilled, Baked

Heat doesn’t add energy on its own. Sauces and toppings do. A grilled half brushed with oil or honey jumps fast. A baked cobbler ramps up with sugar and crust. When a recipe lists grams of fruit and grams of added ingredients, you can back into the total with quick math below.

Packaged Options: Canned And Dried

Canned fruit in juice lands near 110 kcal per cup with solids and liquid included. Heavy syrup runs higher due to added sugars. Dried slices compress the fruit and raise energy per spoonful. For raw values by portion, the MyFoodData peach profile lists ~60 kcal per cup of slices with macronutrient detail, compiled from USDA data.

Peach Nutrition Snapshot

Beyond energy, a medium fruit brings water, vitamin C, and fiber. That combo helps snacks feel refreshing without blowing through your budget of calories. Potassium shows up as well. Sodium stays near zero. Peaches work across many eating patterns thanks to that lean macro split.

Macros At A Glance

In a medium fresh serving, carbs sit near the mid-teens in grams. Protein lands a bit over 1 g. Fat is only a trace. Most of the weight is water, which keeps volume high for the calories you get.

Compare Forms And Serving Ideas

Forms change convenience and energy density. Use this comparison to choose what fits your plan on a busy day versus a planned dessert night.

Form	Calories (Typical Serving)	What To Know
Fresh whole or sliced	~50–70 kcal per fruit; ~60 kcal per cup	Lowest energy density; hydrate heavy, sodium near zero.
Canned in juice (solids & liquid)	~110 kcal per cup	Drain to cut sugars; check the panel for serving weight.
Canned in syrup	~120–160 kcal per cup	Added sugars raise energy; rinse slices to reduce the stickiness.
Dried slices	~280–350 kcal per cup; ~25–35 kcal per Tbsp	Great for trail mix; portion with a small scoop or snack bag.

For school nutrition and pantry formats, USDA sheets detail pack styles and typical panels for sliced fruit in extra light syrup. You can scan a labeled spec in the USDA FNS product sheet to see how serving weights map to calories.

Quick Math You Can Use Anytime

Raw baseline: 39 kcal per 100 g. That single number unlocks fast estimates for any chopped cup, grilled half, or recipe add-in. We’ll keep the numbers simple.

From Gram Weight To Calories

Take the weight of the edible fruit and multiply by 0.39. A 150 g fruit lands near 58–60 kcal. A 175 g fruit lands near 68–70 kcal. When you only know cups, use 154 g per cup of slices, which yields about 60 kcal for the cup.

When Recipes Add Sugar Or Fat

Add energy line by line. One teaspoon of white sugar adds about 16 kcal. One teaspoon of oil adds about 40 kcal. If a skillet dessert uses two teaspoons of oil and one teaspoon of sugar for two servings, add 96 kcal to the total pan and split it. This keeps desserts honest while letting the fruit shine.

Draining And Rinsing Canned Fruit

Draining the cup removes some dissolved sugars from the liquid. Rinsing slices trims a little more. The label remains your truth source for the container, though your bowl may land lower after you pour off the extra liquid.

Smart Ways To Serve Peaches

Fresh slices go straight into protein yogurt. Chilled halves sit nicely over cottage cheese. Grill wedges beside chicken or tofu for a fast weeknight plate. Dice and toss with tomatoes, red onion, and lime for a bright salsa. Bake oat-crumble topping over a pan of fruit for a lighter take on crisp.

Snack Combos That Hit The Spot

• One medium fruit + 10–12 almonds for crunch and staying power.
• One cup slices + ½ cup cottage cheese for extra protein.
• Frozen slices blended with Greek yogurt and ice for a quick shake.

Shopping And Storage Tips

Choose fruit that yields slightly in your palm and smells fragrant at the stem end. Ripen on the counter in a paper bag, then shift to the fridge once soft. Wash just before eating to keep the skin from breaking down early.

Common Mistakes That Skew The Count

Guessing Portion Size

Cups often get over-filled with packed slices. A quick scale check keeps servings honest. If you’re tracking closely, weigh the bowl once, tare it, and weigh the fruit again after slicing.

Forgetting Liquid In Canned Cups

Panels that read “solids and liquids” include the syrup or juice in the number. Eating only the slices usually drops the total in your bowl versus the can label, especially with heavy syrup.

Over-pouring Sweeteners

Honey, maple, and sugar add up fast. Measure once or twice and you’ll learn what a teaspoon looks like in your favorite spoon. After that, eyeballing gets closer.

Peach Calories In Context

Compared with many desserts, a fresh peach gives you sweetness for a modest cost. When dessert night calls for warm fruit, portion the crust or crisp topping thin and keep the fruit base thick. That ratio saves calories while keeping the baked dish satisfying.

Make Peaches Fit Your Day

Fruit works best when it slots into your plan rather than sits on top of it. Want a step-by-step walkthrough? Try our daily calorie needs guide and set your numbers once. If fiber is a gap, our short read on recommended fiber intake helps you round out meals with grains, beans, and produce.