📊 Full nutrition facts — per 100g
| Nutrient | Amount | % Daily value | Level |
|---|---|---|---|
| Calories | 39 kcal | 2% | |
| Carbohydrates | 9.5g | 3% | |
| Sugars | 8.4g | — | |
| Glycaemic Index (GI) | 42 — Low | — | |
| Dietary fibre | 1.5g | 5% | |
| Vitamin C | 6.6mg | 7% | |
| Vitamin A | 326 IU | 7% | |
| Potassium | 190mg | 4% | |
| Niacin (B3) | 0.81mg | 5% | |
| Chlorogenic acid | present | — | |
| Beta-carotene | 162µg | — |
Based on Australian NRV. Source: FSANZ Australian Food Composition Database.
📈 Glycaemic index (GI)
💊 Key vitamins & minerals
✅ Health benefits
Chlorogenic acid and beta-carotene in peaches protect skin cells from UV damage and oxidative stress, supporting skin elasticity and reducing photoageing.
At just 39 calories per 100g with meaningful fibre and water content (89%), peaches are one of the lowest-calorie stone fruits — highly filling relative to their energy contribution.
Potassium (190mg/100g) and chlorogenic acid work together to reduce blood pressure and LDL cholesterol oxidation, contributing to heart health.
The combination of soluble and insoluble fibre in peaches supports healthy bowel function and feeds beneficial gut bacteria, particularly when eaten with the skin intact.
⚠️ Who should limit or avoid this food
The fuzz on peach skin contains proteins that cross-react with birch pollen — causing mouth tingling, itching or mild swelling. Peeling the skin usually prevents this completely.
Peaches contain sorbitol and fructose — both FODMAPs. People with IBS should limit to one small peach per serving.
Peach pits (stones) contain cyanogenic glycosides toxic to dogs and cats. Keep pits well away from pets.
Very ripe peaches have more sugar and higher GI. People managing blood sugar should choose firmer peaches and pair with protein.
🔬 Possible side effects or risks
Sorbitol in peaches has a mild laxative effect. Eating several peaches quickly can cause loose stools in sensitive individuals.
Peach fuzz can cause a contact rash around the mouth in sensitive people — particularly children.
Very ripe, sweet peaches have a higher glycaemic load. Pair with nuts or yoghurt to moderate the blood sugar impact.
🛒 How to select fresh peach
Press just below the stem (the shoulder). Slight give = ready to eat. Rock hard = 2–4 days away. Very soft = overripe.
Ripe peaches have a strong, unmistakably sweet fragrance at the stem. No smell at all = underripe and likely to be flavourless.
Background colour (not the red blush) should be golden-yellow or cream, not green. The red blush is sun exposure, not ripeness. Focus on the base colour.
🧊 Storage tips & shelf life
Room temperature, away from direct sun. Never refrigerate unripe peaches — cold stops the ripening process permanently.
Refrigerate only when ripe. Bring back to room temperature for 30 min before eating for best flavour.
Peel, pit, slice, toss with lemon juice, freeze on tray then bag. Retains full flavour for smoothies and baking.
📖 About peach — complete guide
Peaches are one of Australia's most beloved summer fruits — their brief season from November to March making them feel genuinely special when they arrive at markets and roadside stalls. At just 39 calories per 100g, they are one of the lowest-calorie stone fruits while still delivering meaningful vitamin A, chlorogenic acid antioxidants and enough fibre to support gut health.
The chlorogenic acid in peaches is a polyphenol that has attracted growing research interest for its cardiovascular and metabolic benefits. This compound — found also in coffee — inhibits glucose absorption in the intestine, reduces post-meal blood sugar spikes and has demonstrated anti-inflammatory effects in multiple in vitro and animal studies. Combined with peach's low natural calorie count and high water content, this makes peaches a genuinely useful dietary addition for people managing weight or metabolic health.