Are Peaches Keto? Carbs and Calories in Peaches


peaches keto

Sweet, juicy peaches are not just delicious, they’re super nutritious, offering up a plethora of nutritional benefits. 

Peaches are incredibly versatile. This fuzzy fruit can be eaten as a snack on its own, or it can be added to salads, recipes and smoothies.

Not only do they taste great, peaches also have properties that may actually help you lose weight. 

Keep reading to find out more about the power of the peach to discover all the amazing ways this nutrient-packed fruit can improve your health.

Are Peaches Keto friendly?

Peaches are fairly high in carbs, containing about 13 grams in a whole fresh peach, medium-sized peach.  It may be difficult to fit peaches into a strict low carb diet, like Keto Diet. However, those following a more liberal keto diet may wish to eat a small peach from time to time. 

If you’re on a ketogenic diet, try slicing half a peach and share the other half with a friend. Pair your peach half with a piece of cheese or some nuts – the added protein will fill you up more. Adding a few peach slices to salads is a great way to keep serving sizes in check.

Those following other diets that aren’t low carb, such as calorie reduction plans, can enjoy more peaches in their diet, as the fruit is low in calories and virtually fat-free.

Alternative Keto Friendly Fruits

Most fruits are not keto-friendly because they are high in sugar. However, there are a few exceptions.

The most keto-friendly fruit is avocado. Avocados are low in carb count and high in healthy fats. They make a great addition to salads or as a dip.

Another keto-friendly fruit is tomato. Tomatoes are low in carbs and high in antioxidants. They can be eaten raw or cooked.

Berries are also keto-friendly. They are low in carb count and high in antioxidants and vitamins. Berries make a great snack or addition to breakfast or dessert recipes.

Carbs in Peaches

Fresh:  One small peach contains 12 grams of carbs. (8 net carbs per serving)
One large peach contains 17 grams of carbs.

Canned:  A 100 gram serving of canned peaches packed in light juice contains 11 grams of carbs.

Calories in Peaches

Fresh: One small peach contains 51 calories.
One large peach contains 69 calories.

Canned:  A 100 gram serving of canned peaches packed in light juice contains 44 calories.

Nutrition Facts of Peaches

Amount:  1 small peach, fresh (130 grams)
Calories 51
Total Fat 0.3 grams 0%
Saturated fat 0 grams 0%
Polyunsaturated fat 0.1 grams
Monounsaturated fat 0.1 grams
Cholesterol 0 milligrams 0%
Sodium 0 milligrams 0%
Potassium 247 milligrams 7%
Total Carbohydrate 12 grams 4%
Dietary fiber 2 grams 8%
Sugar 11 grams
Protein 1.2 grams 2%
Vitamin A 8% Vitamin C 14%
Calcium 0% Iron 1%
Vitamin D 0% Vitamin B-6 0%
Cobalamin 0% Magnesium 2%

Health Benefits of Peaches

calories in peaches

Overview

Peaches are full of fiber and completely fat-free. They’re an excellent source of vitamins A, vitamin C, and niacin. They’re also rich in minerals like potassium, copper, manganese, and phosphorous.

Strong Bones

The phosphorus in peaches helps to strengthen bones and prevent certain bone diseases.  Phosphorus also helps prevent decalcification of the bones, a condition that leads to osteoporosis.

Dental Health

Peaches are phosphorous-rich fruits that also contain calcium and vitamin C, nutrients promote oral health by strengthening the teeth and gums.

Boost Immune System

Vitamin C and zinc are powerful antioxidants that promote a healthy function immune system. Both zinc and vitamin C also have properties that help speed wound healing and fight infections.

Anti-Aging Properties

The zinc contained in peaches also has anti-aging effects on the skin.  Peaches can be eaten or applied to the skin as a mask as a natural moisturizer. Interestingly, the fruit also makes an effective scalp treatment that prevents hair fall.

Supports the Nervous System

Research shows that peaches have the power to help cognitive function and decrease neurodegenerative disorders and help prevent the onset of Alzheimer’s disease.

Aids in Digestion

The high fiber content of peaches helps aid digestion and prevent a variety of gut disorders. Peach flowers also provide certain compounds that support intestinal and gut health.

Improves Heart Health

Certain naturally occurring compounds in peaches may help reduce risk factors for heart disease, such as high blood pressure.  Peaches also promote healthy triglyceride and cholesterol levels.

Promotes Healthy Eyesight

Vitamin A, Lutein and zeaxanthin are important nutrients found in peaches that protect the retina and lens of the eye. These nutrients help prevent common eye disorders, such as macular degeneration and cataracts.

Keto Peach Cobbler Recipe

Ingredients:

Filling:

2 cups sliced peaches

1/4 cup granulated sugar

1/4 cup all-purpose flour

1 teaspoon ground cinnamon

Pinch of salt

Topping:

1 1/2 cups all-purpose flour

3/4 cup granulated sugar

1 tablespoon baking powder

Pinch of salt

8 tablespoons (1 stick) cold unsalted butter, cut into small pieces

1 large egg yolk

1 teaspoon vanilla extract

3 tablespoons whole milk

Instructions:

Preheat oven to 375 degrees F. For the filling, in a medium bowl, combine the sliced peaches, sugar, flour, cinnamon, and salt. Toss to combine and set aside.

For the topping, in a large bowl, whisk together the flour, sugar, baking powder and salt. Add the butter and using your fingertips, work it into the flour mixture until it resembles coarse crumbs. In a small bowl, whisk together the egg yolk, vanilla extract, and milk. Add to the flour mixture and stir until just combined.

Transfer the filling to an 8-inch square baking dish. Drop the topping by spoonfuls over the filling and spread evenly. Bake for about 35 minutes, or until golden brown and bubbly. Serve warm with vanilla ice cream, if desired.

Side Effects of Peaches

Eating too many peaches has been linked to an increased risk of colorectal cancer in men.

Peaches contain fermentable sugars that cannot be completely absorbed in the small intestine.  Therefore, these sugars are fermented in the large intestine, where they release gas.  For this reason, overconsumption of peaches may cause bloating.

Peaches also contain salicylates and a compound called amygdalin, which may cause an allergic reaction in some individuals who are sensitive to these substances.

Related Questions:

carbs in peaches

When is Peach Season?

The peach season begins in May and continues until late September. The peak season for good peaches is in July and August and they’re likely less expensive to purchase during those months.

What’s the Best Way to Pick and Store Peaches?

If the peaches you bought are firm to the touch and less fragrant, they probably require a few more days to ripen before eating them. In this case, the best place to store them is on the counter at room temperature to help them along on their ripening process. 

Are Peaches Citrus Fruits?

Citrus fruits contain a volume of at least 10% citric acid. Although peaches do contain a little bit of citric acid, they’re not technically citrus fruits and are classified as malus fruits.

Are Peaches Safe for Diabetics?

Peaches can be included in a diabetes-friendly diet. The GI of a peach ranges from 28-56, depending on the size.  Fruits that have a glycemic index of less than 55 can be safely consumed by diabetics.

Are Peaches Good for Weight Loss?

According to studies conducted by Texas AgriLife Research, peaches have bioactive compounds that can potentially fight-off obesity-related diseases, like type 2 diabetes and cardiovascular disease.

Are Peaches Good for Breakfast?

Eating a peach for breakfast is a great way to start the day. Pair a peach with a handful of almonds, Greek yogurt, or cottage cheese for added protein to combat mid-morning cravings.

Are Peaches Good for your Stomach?

If you have tummy trouble, a snack of canned peaches packed in light juice could be the answer to your digestive woes. Canned peaches can help tame an upset stomach.  Because canned peaches are soft and lower in fiber than fresh peaches, they’re easier to digest. Many health professionals recommend soft canned peaches as part of a “gastrointestinal soft diet” to patients with stomach problems.

Melissa Marshall

A litigation paralegal and writer. Her first novel debuts this fall. She lives with her kitten, Zoey overlooking the waterfront in beautiful Dartmouth, Nova Scotia - also known as the “City of Lakes”.

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