Peaches 101: A Complete Guide

When summer foods come to mind, peaches may be at the top of your list. Enjoyed whole or as a nourishing part of recipes like fruit salads and desserts, peaches are undoubtedly one of the most versatile fruits available. Thanks to their worldwide cultivation, they may also be available year-round at your local grocery store.

While peaches are perhaps most coveted for their sweet taste and soft texture, their nutritional profile and benefits are also noteworthy. Peaches are a good source of healthy carbohydrates, says Julia Denison, RD, who practices in Pittsburgh. She also notes that, “peaches are high in fiber, vitamin A, vitamin C, vitamin E, vitamin K, potassium, copper, and manganese.”

Here’s what nutrition experts and current research says about peaches, including their health benefits, potential side effects, and how best to incorporate this fruit into your diet.

Peaches are a popular fruit consumed whole, canned, or as part of baked goods, such as pies. According to Britannica, while peaches are cultivated worldwide in warmer climates in both hemispheres, they were first grown in China before being introduced to the Mediterranean and Europe and beyond to other parts of the globe. Today, the United States, China, Italy, and Spain grow the most peaches.

According to Britannica, there are thousands of peach varieties worldwide. Yellow-fleshed types are most common in North America, and include the following varieties:

• Elberta
• Halford
• Redhaven

Overall, a peach is a good source of fiber, antioxidants, and other key nutrients but is low in calories.

“The two most prevalent vitamins in peaches are vitamin C and vitamin A, both of which have antioxidant properties,” says Kristin Gillespie, RD, of Virginia Beach. “Additionally, peaches are a good source of potassium, niacin, vitamin E, vitamin K, copper, and manganese.”

Per the U.S. Department of Agriculture (USDA), one raw peach contains:

• Calories: 67.6
• Protein: 1.34 grams (g)
• Fat: 0.4 g
• Carbohydrates: 14.8 g
• Fiber: 2.2 g
• Sugars: 12.3 g
• Calcium: 5.88 milligrams (mg)
• Iron: 0.5 mg
• Potassium: 179 mg
• Sodium: 19.1 mg

You may have heard that peaches can help your health in a variety of ways, including reducing your risk of cancer, protecting your heart, and promoting better skin. These purported benefits are primarily linked to antioxidants.

“Antioxidants are beneficial in reducing inflammation and reducing the risk of chronic disease,” explains Gillespie. “By combating damage from harmful free radicals, antioxidants help eliminate inflammation and keep our bodies healthy.”

While human studies regarding peaches and any specific health claims are lacking, there is scientific evidence suggesting benefits associated with consuming key nutrients this fruit contains. Here’s what we know about these potential benefits.

May Reduce Your Risk of Cancer

Peaches are considered an antioxidant-rich food, similar to other fruits and vegetables. A diet rich in antioxidants can play a role in helping your body fight free radicals that may increase your risk of certain types of cancer. According to the New Jersey Agricultural Experiment Station (NJAES), the two key antioxidants in peaches are vitamins A and C.

According to one review on micronutrients in cancer prevention, vitamin A is derived from plant sources like peaches via carotenoids, which may decrease the risk of cancers of the mouth, lungs, and head. The same review notes that, while high doses of vitamin C are ineffective in treating existing tumors, the antioxidant has preventive potential in breast, colon, lung, and stomach cancers. Additionally, vitamin C may decrease the risk of breast cancer related mortality.

May Boost Your Immune System and Reduce Inflammation

The vitamin C content in peaches may also help you build resistance to infectious illnesses, per the NJAES. Additionally, according to the Cleveland Clinic, polyphenols in fruits like peaches may reduce overall inflammation in the body, thereby decreasing your risk for related chronic conditions such as diabetes, heart disease, and dementia.

May Protect Your Heart

Potassium, a key mineral in fruits like peaches, can help regulate your blood pressure and promote overall cardiovascular health, per NJAES. Peaches may furthermore aid healthy blood cholesterol levels, promoting overall heart health, according to the Cleveland Clinic.

Other research notes potassium in fruits is considered critical in preventing other heart-related conditions, such as coronary artery disease and stroke.

May Promote Skin and Eye Health

The antioxidants in peaches may play a role in promoting eye and skin health, says Gillespie.

Vitamin C, which is found in fruits like peaches, is also responsible for helping the body build connective tissues. This may in turn help build collagen and decrease the effects of aging in your skin, according to NJAES.

Additionally, the Cleveland Clinic notes that beta-carotene in peaches may protect your eyes, while vitamin C may reduce skin damage from the sun’s UV rays.

While no single food source can directly lead to weight loss, foods like peaches are nutrient-dense and low in calories, which may play a role in helping you lose or maintain weight when you choose them over higher-calorie foods, according to the Centers for Disease Control and Prevention (CDC).

“Although peaches do contain sugar, they are high in fiber to keep you feeling fuller longer, and packed with important vitamins and minerals,” says Denison. “Peaches can [also] be a delicious snack when you are craving something sweet.” Fiber aids digestion, too, notes the Cleveland Clinic.

It’s best to choose fresh peaches or those that are frozen or canned without any sweeteners. For comparison, the USDA reports that a 1 cup serving of canned peaches in syrup has 194 calories and 48.7 g of sugar, versus the 67.6 calories and 12.3 g of sugar in one raw peach.

While often associated with summertime, peaches may be available at other times of the year depending on your location. Below are important tips for selecting the best peaches possible as well as how to store them.

Selection

According to Real Simple, it’s best to choose peaches that have vibrant yellow or golden flesh. Ripe peaches are slightly soft — and not firm — to the touch. Avoid wrinkled, dented, or bruised peaches.

You can tell a peach is ripe if it smells sweet. Fragrant peaches also tend to be the most flavorful. Avoid buying a peach that smells sour.

Storage

For peaches that look ripe but don’t yet have that characteristic sweet scent, consider placing them on your kitchen counter for a couple of days for them to fully ripen, per the Cleveland Clinic. Otherwise, ripe peaches may be placed in your refrigerator’s produce drawer for up to five days, according to Parlee Farms. Another option for year-round access to peaches is to slice them and freeze them for later use.

Peaches may be eaten raw, but this summer favorite can also be used in a variety of dishes, as the Cleveland Clinic notes. You can add frozen peach slices to a smoothie, add fresh slices to a salad or yogurt bowl, or even chop them to use as a topping for desserts or grilled meats.

“One of my favorite ways to eat peaches is to include diced peaches in my oatmeal in the morning,” says Denison. “I also just enjoy eating a whole peach prior to working out, or as a snack. Peach cobbler and pie are some of my favorite desserts. Finally, I also enjoy eating peaches with peanut butter. I know this may sound weird and different, but it sure is delicious!”

Gillespie also loves peaches by themselves — particularly when sliced and eaten over cottage cheese. She recommends eating fresh peaches with the peels intact for additional vitamins and antioxidants.

While most people can safely eat peaches in moderation as a part of a healthy diet, there are some health risks to consider.

“If you have an allergy to peaches, you should avoid them,” says Denison. “Peaches are also higher in carbohydrates, so if you are diabetic, just be aware of how much you are eating to stay on top of your carbohydrate intake.” The American Diabetes Association encourages eating fresh fruit, which may be consumed in place of other carbohydrates in your diet, such as grains and starches.

It’s also important to be aware of potential side effects and signs of allergic reaction, and to talk with a healthcare provider if you experience any of the following.

Side Effects

According to the University of Manchester, possible side effects of peaches may include:

• Abdominal pain
• Vomiting
• Hives

Is It Possible to Be Allergic to Peaches?

Some of the above side effects, such as hives, may indicate an allergy to peaches. Your risk of being allergic to peaches is greater if you have an allergy to birch tree pollen, per the American Academy of Allergy, Asthma, and Immunology (AAAAI). This is because peaches contain a protein similar to one found in birch pollen.

If you're allergic, you may experience symptoms of oral allergy syndrome (OAS), such as itchy mouth, throat, and face, per the University of Manchester. These symptoms may develop within 5 to 15 minutes of eating peaches. More severe cases can cause swelling of the face and throat, along with breathing difficulties. Although uncommon, the latter may indicate a potential life-threatening reaction called anaphylaxis.

While peaches are grown in parts of the Northern and Southern hemispheres, the trees tend to do best in regions that have temperate climates, per Britannica. If you reside in a region with moderate temperatures and rainfall amounts, you may be able to grow peach trees in your garden or yard — just be aware that the trees may grow 10 to 13 feet tall, even with regular pruning.

According to the Philadelphia Orchard Project, peach trees may be grown directly from their seeds (pits) by placing them three to four feet in the ground or soil. You may also be able to purchase small trees from a local nursery and plant the pot directly into the ground. Patience is key, as it may take between three and five years for your peach tree to produce any fruit.