Is Nectarine Keto?

Stone Fruits
Nectarine sticker illustration
KETO VERDICTMODERATE

Nectarines are moderately keto-friendly at ~8.9g net carbs per 100g. Manageable with tight portion control (50–75g) and best when paired with fat/protein; slightly higher in carbs than peaches.

Nectarines are moderately keto-friendly at ~8.9g net carbs per 100g. Manageable with tight portion control (50–75g) and best when paired with fat/protein; slightly higher in carbs than peaches.

  • Net carbs (100g)8.9g
  • Protein (100g)1g
  • Fat (100g)0.3g
  • Keto verdictEnjoy in moderation

NUTRITION FACTS

Per 100g (raw)

Net Carbs
8.9g
Total Carbs
10.6g
Fiber
1.7g
Protein
1g
Fat
0.3g
Calories
44

Source: USDA FoodData Central

HOW TO ENJOY IT ON KETO

  • Moderate net carbs (8.9g/100g): can fit with careful portions
  • Very low fat: easy to add fats elsewhere (e.g., yogurt, nuts, cheese)
  • Low calorie density supports weight management when carbs allow
  • Provides vitamin C for antioxidant support
  • Carotenoids (e.g., beta-carotene, lutein) support eye and skin health
  • Naturally sweet: can curb dessert cravings without added sugar when measured

HEALTH BENEFITS

  • Good vitamin C source for immune support and collagen production
  • Contains carotenoids and polyphenols with antioxidant activity
  • Provides potassium for fluid balance, heart, and muscle function
  • Fiber aids digestive health and may smooth post-meal glucose response
  • Hydrating, low-energy food that can support satiety when paired with protein/fat
  • Plant compounds may have mild antimicrobial effects (primarily shown in lab studies)

PREPARATION SUGGESTIONS

FRESH SLICED

Slice ripe nectarines and enjoy a small portion (50–75g). The smooth skin is edible—no need to peel.

GRILLED NECTARINES

Halve and pit; grill 2–3 minutes per side. Serve with greek-yogurt-full-fat and a sprinkle of cinnamon.

COTTAGE CHEESE BOWL

Top cottage-cheese with a few slices and toasted pecans for a protein-rich snack.

SMOOTHIE MIX

Blend a small amount with almond-milk-unsweetened, mct-oil, and spinach for a refreshing smoothie.

SALAD INGREDIENT

Add diced nectarines to mixed greens with goat-cheese, walnuts, and vinaigrette-red-wine.

POACHED DESSERT

Simmer halves in almond-milk-unsweetened with cinnamon and vanilla; top with a dollop of heavy-cream.

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