Nectarine Glycemic Index
Low GI · The honest verdict
Gentle on blood sugar
Glycemic index
43
per source
Glycemic load
4
Low GL
This food's glycemic index is 43, which is Low GI.
Nectarines are a low-GI fruit with a glycemic load of just 4 per medium fruit, meaning they have a minimal impact on blood sugar when eaten in typical portions. Their fiber content helps slow sugar absorption. This is general nutrition information, not medical advice — people with diabetes should discuss fruit choices with their care team.
GI numbers vary by source, ripeness, and how a food is prepared. This is general nutrition information — not medical advice. If you manage diabetes, confirm specifics with your care team.
Key facts
Nectarines have a GI of about 43 — classified as low on the glycemic index scale.
One medium nectarine provides 8.5 mg of vitamin C — about 14% of the daily value.
Glycemic load of 10 or below is classified as low — a single nectarine has a GL of just 4.
What's actually inside
Per 100 g, with your typical serving noted as 1 medium nectarine (150 g). The carb family is what moves blood sugar — fiber is the number that softens the spike.
- Total carbs
- 15.1g
- Net carbs
- 12.4g
- total carbs minus fiber
- Fiber
- 2.7g
- slows the glucose rise
- Sugars
- 11.2g
- Protein
- 1.5g
- Calories
- 63kcal
Notable nutrients
- Vitamin C8.5 mg (14% DV)
- Potassium285 mg (8% DV)
- Vitamin A332 IU (7% DV)
- Niacin1.1 mg (7% DV)
- Copper0.1 mg (11% DV)
Is it a smart choice for blood sugar?
GI is only half the story — portion (glycemic load) and what you eat it with decide the real-world effect. Here's the honest read.
The verdict
Low GI fruit — good choice in moderation
Nectarines are a low-GI fruit with a glycemic load of just 4 per medium fruit, meaning they have a minimal impact on blood sugar when eaten in typical portions. Their fiber content helps slow sugar absorption. This is general nutrition information, not medical advice — people with diabetes should discuss fruit choices with their care team.
Portion guidance
One medium nectarine (about 150 g) is a standard serving and keeps net carbs around 12 g. Two nectarines would double the GL to about 8, still low. Avoid dried nectarines or nectarines canned in syrup, which concentrate sugar and raise the glycemic load substantially.
This is general nutrition information, not personal medical advice. Blood sugar responses are individual — if you have diabetes or prediabetes, your care team can tell you how this fits your plan.
How to keep the spike small
The same food can land differently depending on how it's cooked and what it's eaten with. Use these levers to your advantage.
Ripeness
Raises GIAs nectarines ripen, starches convert to sugars, modestly increasing the GI. A very soft, fully ripe nectarine will have a slightly higher GI than a firmer, less ripe one.
Peeling
Lowers the spikeThe skin of a nectarine contains much of its fiber. Peeling removes some of this fiber, which may slightly increase the glycemic response by reducing the barrier to sugar absorption.
Grilling or roasting
Raises GICooking nectarines breaks down cell walls and concentrates natural sugars, potentially raising the GI compared to eating them raw. The effect is modest but worth noting.
Drying
Raises GIDried nectarines have a much higher sugar concentration per gram and a higher glycemic load per serving. A small handful of dried nectarines can have a GL similar to several fresh fruits.
Pairing tip
Pair nectarines with a source of protein or healthy fat — such as a handful of almonds, a dollop of Greek yogurt, or cottage cheese — to slow sugar absorption and further blunt the glycemic response. Adding a sprinkle of cinnamon may also help with glucose metabolism.
Why GI numbers vary
The GI of nectarines is well-established at around 43, with most sources reporting a consistent low value. Some variation occurs with ripeness and variety (white vs. yellow flesh), but the difference is small. We report a single value because the data is consistent across major databases.
Not medical advice. This page is general nutrition information about Nectarine. It isn't a diagnosis or a treatment plan. If you have diabetes, prediabetes, or another condition affecting blood sugar, confirm any dietary decisions with your doctor or care team.
Frequently Asked Questions
The glycemic index of a nectarine is about 43, which is classified as low (under 55). This value is well-established across multiple sources. The glycemic load of a single medium nectarine is approximately 4, also low. This means nectarines have a gentle effect on blood sugar compared to high-GI fruits like watermelon or dates.
Yes, nectarines are considered a diabetes-friendly fruit when eaten in appropriate portions. Their low GI (43) and low GL (4 per fruit) mean they are unlikely to cause sharp blood sugar spikes. The fiber in nectarines also helps slow sugar absorption. As with any fruit, portion control matters — one medium nectarine is a standard serving. This is general nutrition information, not medical advice.
Nectarines and peaches are nutritionally very similar — both have a GI around 43 and a low GL per fruit. The main difference is that nectarines have smooth skin while peaches have fuzzy skin, but their carbohydrate and sugar content is nearly identical. Both are excellent low-GI fruit choices.
Nectarines contain about 12 g of net carbs per medium fruit, which can fit into moderate low-carb diets (50–100 g net carbs/day) but may be limited on strict keto (under 20–30 g/day). One nectarine uses roughly half a strict keto daily carb budget. Most low-carb dieters can enjoy nectarines occasionally in small portions.
White nectarines tend to be slightly sweeter and have a marginally higher sugar content than yellow nectarines, but the difference is small. Both varieties have a low GI in the 40–45 range. The practical difference for blood sugar management is negligible — choose whichever you prefer.
Canned nectarines packed in heavy syrup have added sugar and a significantly higher GI and GL than fresh nectarines. If choosing canned, look for varieties packed in water or their own juice with no added sugar. Even then, fresh or frozen nectarines are the best choice for blood sugar management.
Related Articles
Caramel Glycemic Index, Load & Nutrition
Caramel has a GI of roughly 60–65 (medium–high) and a meaningful glycemic load per serving. Honest GI, GL, nutrition, and blood sugar context explained.
Read moreCheerios Glycemic Index, Load & Nutrition
Cheerios have a high GI of around 74 and a moderate glycemic load per serving. Honest GI, GL, nutrition, and pairing tips for a lower blood sugar response.
Read moreKumquat Glycemic Index, Load & Nutrition
Kumquats have a low GI (~32–44) and extremely low glycemic load — each tiny fruit has under 3 g net carbs. Full nutrition and honest GI data inside.
Read moreBell Pepper Glycemic Index, Load & Nutrition
Bell peppers have a very low glycemic index of about 15 and a negligible glycemic load. Full nutrition facts, diabetes-friendliness verdict, and prep tips.
Read moreBrussels Sprout Glycemic Index, Load & Nutrition
Brussels sprouts have a very low GI of around 15 and negligible glycemic load — 3 g net carbs per serving. GL, nutrition, and diabetes verdict included.
Read moreEating well is easier when allergies aren't in the way
Curex helps people find and treat the allergies behind everyday symptoms with at-home testing and immunotherapy. If food or seasonal allergies make eating well harder than it should be, that's where we can help — no pressure, just here if you need it.
Curex focuses on allergies — not diabetes or blood-sugar care. For blood sugar, your primary care team is the right place to start.
Reviewed by
Curex Editorial TeamReviewed for accuracy
Last reviewed July 2026