Peaches, also known as the ‘fruit of eternal life,’ are a beloved summer fruit that has been enjoyed for generations. Biting into a peach with its pale color, you instantly feel uplifted by its sweet taste and abundant juiciness. But is it okay to eat peaches, which are notably sweet, while on a diet? Let me tell you all about the calories, nutrients, and diet effects of peaches. :)

Calories and Nutritional Contents of Peaches

According to Agriculture, Food and Rural Affairs Database [1] provided by the Ministry of Food and Drug Safety, 100 grams of white peach contain 49 kcal. The nutritional contents are as follows.

Nutritional Contents 

Minerals

Vitamins

Amino Acids

A typical white peach weighs 350 grams, and consuming one peach will provide you with 22% of the daily recommended intake of potassium, 38% of copper, 30% of molybdenum, 12% of phosphorus, and 13% of vitamin E based on daily nutritional guidelines.

White peaches make up more than 70% of all peach varieties, but there are also other types like nectarines and yellow peaches. A 100g serving of nectarines contains 32 kcal and 4.9g of sugars, while a 100g serving of yellow peaches has 49 kcal and 9.3g of sugars. Although the overall nutritional profiles are similar, nectarines and yellow peaches have significantly higher beta-carotene content than white peaches.

Benefits of a Peach Diet

What are the diet benefits of peaches, a fruit that refreshes us with its delightful blend of sweet and sour flavors?

Low Sugar and Low Calorie

Peaches may taste sweet, but their actual sugar content is quite low—only about 10% of their total weight, making them a low-sugar fruit. At just 49 calories per 100 grams, peaches are not only low-calorie but also high in water content, which aids in creating a feeling of fullness [2]. Specifically, 100 grams of peaches contain around 13 grams of carbohydrates, with 9.4 grams coming from sugars. This reinforces their status as a low-sugar fruit. Therefore, peaches are great for dieting as they can help you feel full without a lot of calories.

Rich in Catechins that Aid Fat Burning

Peach skin is rich in a type of polyphenol antioxidant known as catechin. Catechin is known for its effectiveness in preventing obesity and aiding weight loss. According to researches, cathchin promotes fat oxidation and helps reduce weight by inhibiting fat absorption [4]. The antioxidant effects of catechin in peaches are further amplified when combined with vitamins C and E, so it is beneficial to consume peaches alongside vitamin C-rich fruits like lemons, strawberries, and kiwis.

Rich in Pectin for Constipation Relief

100 grams of peach contain 2.6 grams of total dietary fiber, predominantly pectin. Pectin, a type of water-soluble dietary fiber, forms a gel-like consistency when mixed with water, which helps soften the intestines and promote smooth bowel movements. Therefore, peaches can alleviate constipation commonly experienced during dieting and support the maintenance of a healthy digestive system.

Rich in Potassium to Reduce Swelling

100 grams of peaches contain 216.0 mg of potassium, which plays a crucial role in maintaining the body’s fluid balance. In particular, it promotes the excretion of sodium to maintain electrolyte balance in the body. Swelling can occur if blood circulation is poor in certain areas of the body of if there is excessive sodium intake. Potassium rich in peaches is effective for reducing swelling by helping to expel sodium from the body.

Peach Diet Tips

How should we eat peaches when dieting? Consider the following suggestions when incorporating peaches into your diet plan.

Maintain Appropriate Intake (One Peach per Day)

A peach contains about 49 kcal per 100 grams, with a typical peach (weighing approximately 350g) providing around 171.5 kcal. Although its sweetness, measured at around 12 brix, isn’t exceptionally high, it’s glycemic index(GI) of 56.6 is the highest compared to watermelons, yellow melons, tangerines, grapes, pears, and apples. [3] So it is advisable not to consume more than one peach per day while on a diet. 

Avoid Eating with High-Fat Foods

Organic acids rich in peaches may irritate the intestines and inhibit the emulsification necessary for fat digestion. Consuming peaches with high-fat foods may cause stomach upset or diarrhea, so it is advisable to avoid eating them together.

Combining with Yogurt

Yogurt is a fermented dairy product rich in probiotics. When consumed yogurt with peaches rich in dietary fiber, it can enhance gut health as dietary fiber serves as prebiotics that support beneficial bacteria. Additionally, yogurt contains protein, calcium, and vitamin B12, complementing the nutrients that peaches lack and aiding in a balanced nutritional intake.

References

[1] https://various.foodsafetykorea.go.kr/nutrient/

[2] http://koreanfood.rda.go.kr/kfi/foodMonth/view?menuId=PS03599&fd_snn=211731&fd_se=286002&totalSearchYn=Y

[3] https://fruit.nihhs.go.kr/peach/qlityInfo_qlityTrace.do

[4] Nagao, T., & Hase, T. (2014). A green tea extract high in catechins reduces body fat and cardiovascular risks in humans. Obesity, 15(6), 1473-1483.