Calories in a Peach: Small, Medium, Large and Canned
How many calories are in a peach – small, medium, large and per 100 g – plus sugar, fiber, canned peaches, dried peaches, peach cobbler and smoothies.
Peaches are one of the best parts of summer: sweet, juicy and soft. You can eat them fresh, grill them, add them to yogurt or bake them into a cobbler. If you’re watching your weight, a peach is a smart choice – but how many calories does it really have?
The short answer: a medium peach (150 g) has about 59 calories. A small peach has about 51 and a large one about 68. 100 g has only 39 calories. Peaches are almost 90% water and give you some fiber, vitamin C and potassium. The calories go up with syrup, sugar and pastry.
Calories in a peach by size
Values are for fresh yellow peaches, from the US Department of Agriculture (USDA FoodData Central):
| Peach | Weight | Calories |
|---|---|---|
| 100 g | 100 g | 39 kcal |
| Small (2½” across) | 130 g | 51 kcal |
| Medium (2⅔” across) | 150 g | 59 kcal |
| 1 cup slices | 154 g | 60 kcal |
| Large (2¾” across) | 175 g | 68 kcal |
| Extra large (3” across) | 224 g | 87 kcal |
Tip: the weights are for the fruit you eat, without the pit. A nectarine is almost the same fruit with smooth skin and has about 44 calories per 100 g.
Peach nutrition facts
| Nutrient | Per 100 g | Per medium peach (150 g) |
|---|---|---|
| Calories | 39 kcal | 59 kcal |
| Carbohydrates | 9.5 g | 14.3 g |
| – of which sugars | 8.4 g | 12.6 g |
| Fiber | 1.5 g | 2.3 g |
| Protein | 0.9 g | 1.4 g |
| Fat | 0.3 g | 0.4 g |
| Vitamin C | 6.6 mg | 9.9 mg |
| Vitamin A | 16 µg | 24 µg |
| Potassium | 190 mg | 285 mg |
A peach has fewer calories and less sugar than a banana or a cup of grapes. It gives you about 11% of the vitamin C you need in a day, some beta-carotene (that’s where the orange color comes from) and potassium. Most of the fiber is in the skin, so wash it and eat it.
Calories in canned, dried and baked peaches
| Food | Portion | Calories |
|---|---|---|
| Canned peaches in juice | 1 cup (248 g) | 109 kcal |
| Canned peaches in heavy syrup, drained | 1 cup (222 g) | 160 kcal |
| Canned peach half in heavy syrup | 1 half (73 g) | 53 kcal |
| Dried peaches | ¼ cup (40 g) | 96 kcal |
| Peach yogurt, sweetened | 6 oz cup | about 150–180 kcal |
| Peach smoothie (peach, banana, yogurt) | 16 fl oz | about 250–350 kcal |
| Peach cobbler | 1 serving | about 300–400 kcal |
| Peach pie | 1 slice | about 300–400 kcal |
| Grilled peach half with 1 tbsp honey | 1 half | about 95 kcal |
Canned peaches in juice are a good choice when peaches are out of season. Peaches in heavy syrup have a lot of added sugar – drain and rinse them, or pick “in juice” or “no sugar added”. Dried peaches lose their water, so 40 g has more calories than a whole fresh peach. Cobbler and pie get most of their calories from sugar, butter and dough.
Are peaches good for weight loss?
Yes. A medium peach has under 60 calories, plenty of water and some fiber. It’s sweet enough to stand in for candy or dessert.
How to enjoy them:
- Eat a whole fresh peach as a snack, with the skin.
- Pair it with protein: Greek yogurt, cottage cheese or a few almonds keep you full longer.
- Grill or roast peach halves for dessert instead of cake.
- Pick canned in juice, not in syrup, and go easy on dried peaches.
Remember that you lose weight only when you eat fewer calories than you burn. Read more about the calorie deficit and find your number with our calorie calculator.
Peaches and blood sugar
Fresh peaches have a low glycemic index of about 40. One peach raises blood sugar only a little, so peaches are a good fruit if you have diabetes. Peaches in heavy syrup raise it more because of the added sugar. See our list of low glycemic fruits. On a strict keto diet, a medium peach (about 12 g of net carbs) takes up a big part of your daily carbs.
Count the calories in your peach without guesswork. With NutriSmart, you snap a photo of what you eat, and the app counts your calories, protein, carbs and fat and shows how much you have left for the day. In the food library, you can also see the glycemic index of each food.Get the app free
You can also read how many calories are in a pear and in cherries.
The bottom line
A medium peach has about 59 calories, a large one about 68 and 100 g about 39. Peaches are mostly water, have a low glycemic index and give you some fiber, vitamin C and potassium. They’re a great snack for weight loss – choose fresh peaches or peaches canned in juice over syrup, dried peaches and pie.
FAQ
How many calories are in a medium peach?
A medium peach (150 g) has about 59 calories, 14 g of carbs, 13 g of sugar and 2.3 g of fiber.
How many calories are in a large peach?
A large peach (175 g) has about 68 calories, and an extra-large one (224 g) about 87. A small peach (130 g) has about 51.
How many calories are in 100 g of peach?
About 39 calories. 100 g of fresh peach has 9.5 g of carbs, 8.4 g of sugar, 1.5 g of fiber and 0.9 g of protein.
Are canned peaches high in calories?
It depends on the liquid. Peaches canned in juice have about 109 calories per cup. Peaches in heavy syrup have about 160 calories per drained cup, because of the added sugar.
Are peaches good for weight loss?
Yes. A medium peach has under 60 calories, lots of water and some fiber. It's sweet enough to replace a dessert. Fresh peaches are the best choice – canned in syrup and dried peaches have much more sugar.
Can people with diabetes eat peaches?
Usually yes. Fresh peaches have a low glycemic index of about 40, so one peach raises blood sugar only a little. Choose fresh or canned in juice over peaches in syrup.
