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Catalog › Fruits › Peach

Peach: Fiber Breakdown, Calories, and Daily Value

A little fiber, lots of water, and gentle pectin. Watch acidity and sorbitol if your gut is sensitive.

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🌿 1 medium peach (~150 g / 5.3 oz)

Fruits

🌿 Dietary Fiber

1 medium peach (~150 g / 5.3 oz) 2.3 g

Soluble

1.2 g (55%)

Insoluble

1.1 g (45%)

Per 100g: 1.5 g

🎯 Daily Norm

% of DV of 30g / day (1 serving)

🔥 Calories & Energy

1 medium peach (~150 g / 5.3 oz) 63.0 kcal

Per 100g: 42.0 kcal

42 kcal per 100 g: a light snack with water, natural sugars, and pectin.

⚡ Glycemic Index (GI)

1 medium peach (~150 g / 5.3 oz) 38 (Low)

Per 100g: 38

GI around 38: a gradual rise in blood sugar, especially if you eat peach after a meal or with protein or fat.

💡 Popular Peach Varieties

Fiber is usually about 1.5 g per 100 g; variety and ripeness change flavor and texture more than fiber amount.

🌿 Classic Yellow: familiar sweet flavor, soft flesh, and about 1.5 g of fiber per 100 g.

🌱 Early / Fresh Harvest: juicier texture and tender soluble pectins.

🌾 Firm Variety with Skin: slightly more fiber and antioxidants in the skin, but fuzzy skin can irritate some people.

✨ Choose ripe but not overripe: the flavor is softer and acidity is more comfortable. If your gut is sensitive, keep the portion small.

⚡ Quick Fiber Calculator (Peach)

One click, no registration

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🟢 You ate 2.3 g of fiber — that is 8% of your daily norm (30 g)!

How Fiber and Nutrients in Peach Support Daily Wellness

How peach helps with weight management

Fiber and pectin slow digestion, and the low GI helps avoid sharp blood sugar spikes. Peach feels filling thanks to its water content, but it is modest in fiber, so pair it with protein or fat.

Satiety Score

★ ★ ★ ☆ ☆ 3.5 / 5.0

Moderate fullness from water and pectin

Caloric Density 42 kcal

Low calorie density

Digestive effects and sensitivity

Peach provides soft pectin and plenty of fluids to assist digestive flow. However, peaches naturally contain sorbitol, a fruit sugar that can draw extra water into the gut and lead to a heavy, bloated feeling in sensitive stomachs if eaten in large amounts.

Stomach «Softness» Scale

Irritating 4 / 10 (Moderate caution for delicate digestion) Ideal

GI Stimulation Score 🌿 Gut rhythm: depends on sensitivity For most people, transit is gentle; if sensitive to fruit polyols or natural acids, start with a smaller portion.

Microbiome fermentation and glycemic shield

🩸 Microbiome fuel
Beneficial bacteria in the colon feed on soluble fiber and turn it into short-chain fatty acids - fuel for the gut lining.

🛡️ Butyrate production
Butyrate feeds gut cells and helps strengthen the mucosal barrier.

🌿 Glycemic shield
Pectin and fiber slow sugar absorption, so blood glucose rises smoothly without sharp spikes.

Prebiotic value

Fiber 1.5 g Pectin and sorbitol

Feeds friendly bacteria

Glycemic buffer 🛡️ GI 38: smooth blood sugar No risk of sharp sugar drop

Culinary Physics

Raw vs Thermal Processing

How fiber properties and bioavailability change in Peach

🥗 Raw form

Fresh Peach: Maximum Natural Benefit

Whole structure: Intact plant cells need more chewing, which sends fullness signals to the brain and slows sugar absorption.
Vitamin complex: The flesh and skin contain vitamin C, carotenoids, and polyphenols; peel the fuzzy skin if you have a pollen allergy or an irritated stomach.
Acidity and comfort: Native pH is about 3.4-4.0. If you are prone to acid sensitivity, enjoy it right after a balanced meal rather than on an empty stomach.

🔥 Thermal processing

After Cooking

Pectin softening: Baking or steaming softens the flesh, lowers acidity, and makes pectin gentler on the stomach.
Gentler on the lining: Heat reduces mechanical and acid irritation, especially if you remove the fuzzy skin.
Easier digestion: Good for a sensitive stomach; if sensitive to sorbitol, keep the cooked portion moderate (around 30–50 g).

Culinary Constructor & Alternatives

Best Food Combinations with Peach

Ready-made balanced combinations from the catalog

🥗 Fiber Plate Constructor

Quick Breakfast

Caramelized Peach Oatmeal

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Peach Ingredient

+2.3 g

🥣

Rolled Oats Ingredient

+5.3 g

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Flax Seeds Ingredient

+3.28 g

🟢 Total in plate: 10.9 g of fiber (36% of norm)

💡 Quick prep: Lightly simmer peach slices in a pan for 2 minutes, then spoon them over hot oatmeal topped with flax seeds.

🏆 Similar High-Fiber Options

Compare the amount of fiber in other products:

🍏 Apple 2.4 g / 100g 🍑 Apricot 2.5 g / 100g 🥑 Avocado 6.7 g / 100g 🍌 Banana 2.6 g / 100g