Peaches
A juicy stone fruit with a fuzzy skin worth eating, where a meaningful share of the fiber and antioxidants live.
Immunity
Heart Health
Skin Health
Peaches are high in vitamin C, A, and fiber. They support immune and skin health. Enjoy fresh, grilled, or in desserts and smoothies.
Peaches
Per
1 medium (150g)
Calories
59
Vitamin K
3%
Vitamin A
3%
Vitamin C
11%
Vitamin B12
0%
Vitamin D
0%
Iron
2%
Magnesium
3%
Potassium
6%
Calcium
1%
Fiber
2.3g
Nutrition Highlights
Vitamin C, vitamin A, fiber, potassium
Fuhrman ANDI chart, grouped with apple/tangerine, 1 item
Nutrition Density Score (ANDI Score)
73
Standard, well-documented food — figures reflect typical USDA-reported values
Prep Tip
Eat the skin on — peeling removes a notable share of the fiber and polyphenols.
Absorption Boost
Yogurt or healthy fats — helps the body retain fat-soluble antioxidants longer
Cinnamon — a traditional pairing, especially when grilled or baked
Use Caution If
You have an oral allergy syndrome related to birch pollen — peaches are a common cross-reactive fruit
You're managing blood sugar closely — ripe peaches are moderately high in natural sugar
Storage
Ripen at room temperature, then refrigerate to extend freshness for a few extra days.
Biomarkers to Track
Subjective
(Daily)
Skin appearance
Energy levels
Objective
(Quarterly)
Vitamin C status
Fasting blood glucose