The nutritional benefits
of peaches

The peach, a popular summer fruit

Origin of the peach

The peach is one of the most popular fruits in Europe, especially around the Mediterranean basin. This fruit grows on trees from 2 to 5 meters high, called peach trees, present in warm and sunny regions. Originally from China, this tree is also found in Italy, Greece, and Spain.

The growth of peaches depends on the amount of water during the ripening of the fruit. They can be eaten from spring until the end of summer.

Organoleptic characteristics

Organoleptically, the peach has juicy, sweet, and full-flavored flesh. There are different varieties of peaches, some with a yellow flesh and others with white flesh. The color of the skin varies between yellow-orange tones or more marked red tones. The peach is mainly eaten fresh but can also be cooked in a pie or canned. 

The peach is a fruit with multiple benefits

Nutritional values of the peach pulp and skin

The peach provides a large amount of water. Indeed, this fruit contains no less than 87.8 grams per 100 grams of water, which represents 88.6% of the fruit. The peach appears as a must during hot summers and allows to quench thirst while bringing a fruity and tasty touch. At the macro-nutritional level, the profiles of white and yellow peaches are similar.


White peach

Yellow peach

Energy (kcal/100 g)



Proteins (g/100 g)



Carbohydrates (g/100 g)



Fat (g/100 g)



Sugar (g/100 g)



Dietary fiber (g/100 g)



Peaches from a mineral and vitamin point of view

In terms of vitamins and minerals, there are some differences between white and yellow peaches. The yellow peach provides more vitamin E and B9 while being less sweet. Peaches also provide significant amounts of potassium.


Composition of white peach (100 g serving)

Daily contribution of white peach to the recommended intake

Composition of yellow peach (100 g serving)

Daily contribution of yellow peach to the recommended intake


0,06 mg

6 %

0,06 mg

6 %


180 mg

9 %

190 mg

9,5 %

Vitamin B9

12 µg

6 %

Vitamin C

3,85 mg

4,8 %

3,43 mg

4,29 %

Vitamin E

0,5à mg

4,17 %

Rich in carotenoids

Carotenoids are the pigments responsible for the yellow-orange colors of fruits and vegetables. Provitamin A belongs to this family of pigments. It plays an antioxidant role by protecting the body’s cells against oxidative stress responsible, among other things, for cell aging. Peaches, and especially yellow-fleshed peaches, contain interesting quantities of provitamin A.

A wealth of polyphenols

Polyphenols are molecules present in plants. They contribute to the flavors and the colors of the different ingredients. From a health point of view, their antioxidant properties help protect cells.

Yellow peaches, and especially its skin, contain many polyphenols. Studies show a 276 mg/kg concentration for the yellow peach of the Riesi de Silice variety. For the flesh, the values range from 10.5 to 45.1 mg/100g.


In the sunny regions of the Mediterranean basin, the peach enjoys recognized popularity. Its tender and tasty flesh allow it to hydrate during the hot summer days. The flesh, yellow or white in color, provides an interesting amount of potassium and certain vitamins such as B9, C, or E. The richness of peaches in carotenoids and polyphenols protects cells against oxidative stress by acting as antioxidants.

Key take-home messages

  • In Europe, peach trees grow around the Mediterranean basin
  • Peaches are enjoyed from spring to late summer
  • Water represents 88.6% of the fruit
  • White peaches provide copper, potassium, and vitamin C
  • Yellow peaches also provide vitamins B9 and E
  • The skin of peaches contains many antioxidants that protect the body’s cells


  • Agence nationale de sécurité sanitaire de l’alimentation, de l’environnement et du travail. Table de composition nutritionnelle des aliments Ciqual, 2020
  • Agence pour la Recherche et l’Information en Fruits et Légumes, pêche blanche, 2022
  • Agence pour la Recherche et l’Information en Fruits et Légumes, pêche jaune, 2022
  • Aubert et al., Physicochemical characteristics, vitamin C, and polyphenolic composition of four European commercial blood-flesh peach cultivars (Prunus persica L. Batsch), 2020
  • Saidani et al., Phenolic, sugar, and acid profiles and the antioxidant components in the peel and pulp of peach fruits, 2017
  • Scordino et al., Phenolic characterization of silician yellow flesh peach (Prunus Persica L.) cultivars at different ripening stages, 2012 
  • <a href=’’>Kids travel photo created by freepik –</a>
  • <a href=””>Food wood photo created by stockking –</a>
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