Carbs in Peaches

Peach Nutritional Information and Low-Carb Recipes

whole and cut peaches
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There's nothing quite like a fresh peach, especially in the summer. But, as with any food if you're keeping a low-carb diet, it's important to assess the carb impact of peaches before downing them with abandon. Canned peaches can be particularly worth checking, as they are usually packed in sugary juice or syrup.

Carbohydrate and Fiber Counts for Peaches

  • ½ cup of sliced canned peaches in juice: 14 grams of effective (net) carbohydrate plus 1 gram of fiber and 30 calories
  • 1 medium peach (2-2/3" diameter; about 5 oz): 12 grams of effective (net) carbohydrate plus 2 grams of fiber and 59 calories

Glycemic Index for Peaches

Study results range from 28 to 56, with the average GI of a peach being 42.

More Information about the Glycemic Index

Glycemic Load of Peaches

  • ½ cup of sliced peaches: 3
  • 1 medium peach (2-2/3" in diameter): 5

More Information on the Glycemic Load

Health Benefits of Peaches

Peaches are a good source of vitamin C, vitamin A, and beta carotene, and a fair source of potassium and lutein.  Peaches are best eaten raw, as they lose some of their nutrients when they are cooked.

More Nutritional Information About Peaches from Calorie Count Plus

Selecting and Storing Peaches

Peaches are usually picked when they aren't yet ripe and are hard.

  To find a ripe peach, look for ones with vivid color all the way to the stem end (no green) and a sweet peachy fragrance.  On the other hand, peaches can easily go from ripe to overripe, so also watch for soft spots, brown areas, or surface damage.  The whitish "bloom" on a peach is actually a good sign of freshness.

  If they are handled a lot they will lose this bloom.

Peaches will continue to ripen at room temperature (unless they are picked when they are immature), and this process can be sped up by putting them in paper bag.  Store peaches in the refrigerator, but bring back to room temperature before eating to fully enjoy their sweet deliciousness.  If you aren't going to be able to eat your peaches before they over-ripen, wash them, cut them into slices, and freeze in a zip-type freezer bag.

Low-Carb Recipes With Peaches

More Carb Profiles:

Sources:

Leroux, MarcusFoster-Powell, Kaye, Holt, Susanna and Brand-Miller, Janette. "International table of glycemic index and glycemic load values: 2002." American Journal of Clinical Nutrition. Vol. 76, No. 1, 5-56, (2002)

USDA National Nutrient Database for Standard Reference, Release 28

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