VEGANALYZE

Peaches (Prunus persica) are popular fruits with high nutritional value. They belong to the Rosaceae family and are known worldwide for their delicious taste and sweet, juicy flesh.

Peach Nutritional Values

A large portion of the weight of peaches comes from their high water content. Peaches consist of about 85-90% water, making them a refreshing and hydrating fruit. They can help keep the body hydrated during the summer. You can find other water-rich fruits in this table.

• Calories / Energy: 39 kcal
• Carbohydrates: 9.54 g (including 8.37 g of sugar)
• Protein: 0.91 g
• Fat: 0.25 g
• Fiber: 1.5 g

Peach Protein

Let's start with the protein content of peaches. A medium-sized peach contains about 1-2 g of protein. Therefore, compared to protein-rich foods, peaches have a relatively low protein content. In our fruit protein table, they fall in the middle range. However, in dried form, they provide almost 5 g of protein per 100 g.

Peach Fat

When it comes to fat, peaches are low in fat. They contain extremely small amounts of fatty acids. One peach contains less than 1g of fat. Check out the low-fat fruits here.

Peach Carbohydrates

Carbohydrates are abundant in peaches, particularly in the form of natural sugars. A medium-sized peach contains about 15g of carbohydrates. These carbohydrates provide quick energy. Use this table if you're interested in carbohydrate-rich fruits.

Peach Calories

When it comes to calories, peaches are a relatively low-calorie fruit, as our table also shows. They fall into the upper range among low-calorie fruits. With only about 39 kcal per 100g, they are a low-calorie choice for those who want to watch their energy intake. An average peach contains about 60 calories.

Due to the peach's low calorie content, it can also be part of a vegan diet aimed at weight loss. And compared to many other snacks or sweets, peaches contain significantly fewer calories.

Peach Nutrients

Despite their low calorie content, peaches contain valuable nutrients such as fiber, vitamin C, and vitamin A. Fiber promotes a healthy digestive system and can help increase satiety. Vitamin C strengthens the immune system, and vitamin A is important for eye health.

In addition, peaches also contain a relatively high amount of potassium, which is essential for maintaining a healthy cardiovascular system. Among potassium-rich fruits, peaches are in the middle with 190mg.

Peaches also contain small amounts of iron, magnesium, and vitamin E.

Nutritional Content of Fresh Peaches Compared to Canned Peaches

If fresh peaches are not available, canned peaches can be a good alternative. A study showed that the nutrient content of canned peaches is comparable to that of fresh peaches. No statistically significant decreases in measured nutrient parameters were found between fresh and canned peaches. However, the levels of vitamins A and E, as well as carotenoids, decrease immediately after processing but appear to remain stable after the processing step and show only minimal additional changes during a three-month storage period (source).

This means that we can enjoy peaches throughout the year without worrying about losing nutrients when fresh peaches are not available for purchase. Here are the nutritional values of canned peaches.

What Can You Do with Peaches?

Fresh peaches can be used to create many delicious vegan dishes and desserts. The list provides some ideas:

• Peach Salad: You can slice peaches thinly and mix them with fresh salad leaves, arugula, or spinach. Add some chopped mint or basil and drizzle the salad with a dressing made of lemon juice, olive oil, and maple syrup.
• Peach Chia Pudding: Blend peaches with pureed chia seeds, coconut milk, and maple syrup. Let the mixture gel into a creamy pudding overnight in the refrigerator. Serve it with fresh peach slices and chopped nuts.
• Peach Smoothie: Blend peaches together with a banana, some soy milk or almond milk, and optionally some vanilla for a refreshing smoothie.
• Peach Salsa: Finely chop peaches and mix them with diced tomatoes, red onions, cilantro, lime juice, salt, and pepper. This salsa goes well with tortilla chips or as a topping for tacos.
• Peach Crumble: Slice peaches and place them in a baking dish. Sprinkle a mixture of oats, flour, sugar, and vegan margarine over them. Bake the crumble in the oven until it turns golden brown and serve it warm with vegan vanilla sauce or ice cream.
• Peach Coconut Ice Cream: Blend peaches with coconut milk and some maple syrup. Freeze the mixture in the freezer until it becomes firm. Alternatively, make popsicles out of it.
• Peach Tart: Prepare a vegan dough and top it with sliced peaches. Bake the tart in the oven until the crust is crispy and the peaches are soft. Serve it warm or cold.
• Peach Chia Pudding: Blend peaches with pureed chia seeds, coconut milk, and maple syrup. Let the mixture gel into a creamy pudding overnight in the refrigerator. Serve it with fresh peach slices and chopped nuts.
• Peach Pancakes: Make vegan pancakes according to your favorite recipe and top them with fresh peach slices. Serve them with maple syrup or a sprinkle of cinnamon.
• Peach Iced Tea: Brew black tea and let it cool. Then mix it with fresh peach slices, mint leaves, and some lemon juice. Chill the iced tea in the refrigerator and serve it well chilled with ice cubes.
• Peach Jam: Cook peaches with some lemon juice and sugar into a delicious jam. You can use it as a spread on bread or to sweeten desserts and baked goods.