Nectarine
Like its cousin the peach, a low-to-moderate glycemic index and useful fiber make it an easy whole-fruit pick.
FatTonic Facts
Nectarine · per serving 1 medium (140g)
Excellent · strongly supports fat-burning
| Factor | Amount | Points |
|---|---|---|
| Start | 100.0 | |
| Glycemic load | 6 | −13.2 |
| Sugar (g) | 11 | −8.8 |
| Processing | whole | 0.0 |
| Fiber (g) | 2 | +3.2 |
| Protein (g) | 1 | +0.7 |
| Glycemic index | 43 | |
| Carbs (g) | 15 | |
| Fat (g) | 0 |
Score model v1
Nutrients: USDA FoodData Central, record 169914 (Nectarines, raw), public domain, checked 2 Oct 2026.
Glycemic index: per-food source not yet recorded.
Per 100 g (USDA record; serving 140 g): carbs 10.6, sugar 7.9, fiber 1.7, protein 1.1, fat 0.3 g.
What this means for fat-burning
Why this score: glycemic load 6 set it, −13.2 points. Source: USDA FoodData Central, FDC 169914.
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Among the 200 rated foods
Nectarine scores 82, rated Excellent. It scores higher than 59% of the 200 rated foods.
Rated foods per band: Avoid 0–19: 11; Poor 20–39: 23; Moderate 40–59: 34; Good 60–79: 45; Excellent 80–100: 87.
Frequently asked questions
Does nectarine spike insulin?
Glycemic load 6 for 1 medium (140g); FatTonic Score 82/100 — it strongly supports fat-burning.
Is nectarine good for fat loss?
Excellent (82/100): nectarine strongly supports fat-burning.