Peach — 39 kcal

A perfectly ripe peach is one of summer's great pleasures — fragrant, dripping with juice, and surprisingly light at just 39 kcal per 100 g. With 9.5 g of carbohydrates, 8.4 g of sugar, and 88.9 g of water, peaches deliver sweetness that rivals candy while being mostly water by weight. The 1.5 g of fiber adds gentle bulk, 0.9 g of protein contributes amino acids, and 0.3 g of fat keeps the calorie count firmly in snack territory. Peaches belong to the stone fruit family alongside plums, cherries, and nectarines, sharing similar nutritional architecture but with their own distinct micronutrient fingerprint.

What's Inside

Vitamin C delivers 6.6 mg per 100 g (about 7 % DV), providing antioxidant coverage and supporting connective tissue repair. Vitamin E (0.73 mg) protects cell membranes from lipid peroxidation — working synergistically with C since the water-soluble vitamin regenerates the fat-soluble one. Vitamin K (2.6 mcg) directs calcium into bones and away from arteries. Niacin (0.806 mg) supports energy metabolism and DNA repair pathways. Vitamin A appears as 16 mcg RAE, contributing to skin health and immune regulation. Potassium (190 mg) maintains electrolyte balance and supports muscle contraction. The yellow-orange pigment comes from beta-cryptoxanthin and other carotenoids that act as antioxidants and may reduce inflammatory markers.

Getting It Right

A ripe peach gives slightly when pressed near the stem and smells intensely of peach even from arm's length — if it has no aroma, it was picked too green and may never develop full flavor. Ripen firm peaches in a paper bag at room temperature for one to three days. To peel easily, score a shallow X on the bottom, blanch in boiling water for 30 seconds, then plunge into ice water — the skin slips right off. Grill peach halves cut-side down at medium heat for 4 minutes, then fill the cavity with ricotta, honey, and pistachios for a summer dessert that takes five minutes total. Slice into arugula salads with prosciutto and burrata, or simmer into a quick chutney with vinegar and ginger to pair with grilled chicken.