Peach: Types, Nutritional Facts, Health Benefits, Selection & Storage

by Ella

The peach, a luscious and aromatic fruit, is a symbol of summer and a favorite in many cultures worldwide. With its juicy flesh and delicate skin, the peach offers a delightful experience whether eaten fresh, baked into desserts, or incorporated into savory dishes. Beyond its delicious taste, peaches are packed with nutrients and offer numerous health benefits. This extensive guide covers the different types of peaches, their nutritional content, health benefits, and best practices for selection and storage, making it easier to enjoy this fruit to its fullest.

Types of Peaches

Peaches are classified mainly into two categories based on their flesh and pit characteristics: freestone and clingstone. Within these categories, there are several varieties, each with distinct flavors, textures, and uses.


Freestone Peaches

Freestone peaches are characterized by a pit that easily separates from the flesh. These peaches are generally preferred for fresh eating due to their ease of preparation.


Redhaven Peach

  • Description: Medium to large in size with a beautiful red blush over a yellow background.
  • Flavor and Texture: Sweet and juicy with a smooth texture.
  • Uses: Ideal for fresh eating, baking, and freezing.

Elberta Peach

  • Description: Large with a golden-yellow skin and red blush.
  • Flavor and Texture: Sweet with a firm texture.
  • Uses: Great for fresh consumption, canning, and baking.

Cresthaven Peach

  • Description: Large and round with a yellow skin and red blush.
  • Flavor and Texture: Sweet and slightly tangy with a firm texture.
  • Uses: Excellent for fresh eating, freezing, and canning.

Clingstone Peaches

Clingstone peaches have flesh that clings tightly to the pit, making them slightly more challenging to prepare but often richer in flavor and juiciness.


August Pride Peach

  • Description: Medium to large with a bright yellow skin and red blush.
  • Flavor and Texture: Very sweet and juicy with a firm flesh.
  • Uses: Best for fresh eating and preserving.

Halford Peach

  • Description: Large with a golden-yellow skin.
  • Flavor and Texture: Sweet and juicy with a dense texture.
  • Uses: Ideal for canning and cooking.

Springcrest Peach

  • Description: Small to medium with a deep red blush over a yellow background.
  • Flavor and Texture: Sweet and tart with a firm texture.
  • Uses: Perfect for fresh consumption and canning.

Donut Peaches

Donut peaches, also known as flat or Saturn peaches, are unique due to their flattened shape and small pit.


Saturn Peach

  • Description: Flat and round with a pale yellow skin and red blush.
  • Flavor and Texture: Exceptionally sweet and juicy with a tender texture.
  • Uses: Best enjoyed fresh due to their delicate nature.

See Also: Peach Dump Cake Recipe

Nutritional Facts

Peaches are not only delicious but also provide a range of essential nutrients. Here’s an in-depth look at the nutritional content of a medium-sized peach (approximately 150 grams):

Calories: 59

Carbohydrates: 14 grams

Dietary Fiber: 2 grams (8% of the Daily Value)

Sugars: 13 grams

Protein: 1 gram

Fat: 0 grams

Vitamin C: 17% of the Daily Value

Vitamin A: 10% of the Daily Value

Potassium: 285 milligrams (8% of the Daily Value)

Niacin (Vitamin B3): 6% of the Daily Value

Vitamin E: 5% of the Daily Value


Peaches are primarily composed of water and carbohydrates, making them a hydrating and energy-boosting fruit. They are low in fat and protein but provide a decent amount of dietary fiber.


Peaches are rich in vitamins and minerals, particularly vitamin C, which is essential for immune function and skin health. They also provide vitamin A in the form of beta-carotene, which supports vision and immune function. The potassium content in peaches aids in maintaining healthy blood pressure levels.

Health Benefits

Incorporating peaches into your diet can offer a multitude of health benefits, thanks to their nutrient-rich profile.

1. Supports Digestive Health

Peaches contain both soluble and insoluble fiber, which aid in maintaining a healthy digestive system. Insoluble fiber adds bulk to the stool, promoting regular bowel movements and preventing constipation. Soluble fiber, on the other hand, feeds the beneficial bacteria in the gut, supporting a healthy microbiome and reducing the risk of digestive disorders.

2. Boosts Immune Function

The high vitamin C content in peaches plays a crucial role in boosting the immune system. Vitamin C stimulates the production of white blood cells, which are essential for fighting infections. It also acts as an antioxidant, protecting immune cells from damage by free radicals.

3. Promotes Skin Health

Peaches are rich in antioxidants like vitamin C and beta-carotene, which protect the skin from oxidative damage caused by UV rays and pollution. Vitamin C is also essential for collagen synthesis, which maintains skin elasticity and reduces the appearance of wrinkles. Consuming peaches regularly can contribute to a youthful and radiant complexion.

4. Supports Heart Health

Peaches contribute to heart health in several ways. The fiber in peaches helps reduce cholesterol levels by binding to bile acids and removing them from the body. Potassium, another key nutrient in peaches, helps regulate blood pressure by counteracting the effects of sodium. Additionally, the antioxidants in peaches reduce inflammation and oxidative stress, both of which are risk factors for heart disease.

5. Aids in Weight Management

Peaches are low in calories and high in water content, making them a perfect addition to a weight management diet. The fiber in peaches promotes a feeling of fullness, reducing overall calorie intake. Their natural sweetness can also satisfy sweet cravings without the added calories of sugary snacks.

6. Enhances Vision Health

The beta-carotene in peaches is converted to vitamin A in the body, which is crucial for maintaining healthy vision. Vitamin A helps protect the cornea and is essential for good night vision. Regular consumption of beta-carotene-rich foods like peaches can help prevent age-related macular degeneration and other vision problems.

7. Supports Bone Health

Peaches contain several nutrients that are important for bone health, including vitamin K and magnesium. Vitamin K plays a role in bone mineralization and helps maintain bone density. Magnesium is essential for calcium absorption and bone formation. Including peaches in your diet can help support strong and healthy bones.

8. Provides Antioxidant Protection

Peaches are packed with antioxidants such as vitamin C, polyphenols, and carotenoids, which protect the body from oxidative stress and inflammation. These antioxidants neutralize free radicals, reducing the risk of chronic diseases like cancer and heart disease. The phenolic compounds in peaches also have anti-inflammatory properties, which can help reduce the risk of chronic inflammatory conditions.

Selection and Storage

Selecting the best peaches and storing them properly is key to enjoying their full flavor and nutritional benefits.


When choosing peaches, consider the following factors:

Appearance: Look for peaches with a vibrant color and no green undertones, which indicate they were picked too early. The skin should be smooth and free of blemishes or wrinkles.

Touch: Gently press near the stem end. A ripe peach will yield slightly to gentle pressure. Avoid peaches that are too firm or overly soft and bruised.

Smell: A ripe peach will have a sweet, fragrant aroma. If a peach has no scent, it may not be fully ripe.


Proper storage can extend the shelf life of peaches and maintain their quality:

Ripening: If peaches are not fully ripe, leave them at room temperature, stem side down. Placing them in a paper bag can speed up the ripening process by trapping the ethylene gas they emit.

Refrigeration: Once peaches are ripe, store them in the refrigerator to slow down the ripening process and extend their shelf life. Ripe peaches can be stored in the fridge for up to a week.

Freezing: Peaches can be frozen for longer storage. To freeze peaches, peel, pit, and slice them, then treat them with a solution of water and lemon juice to prevent browning. Arrange the slices on a baking sheet to freeze individually before transferring them to an airtight container or freezer bag.

Preventing Browning: To prevent cut peaches from browning, you can dip the slices in a solution of water and lemon juice or use a commercial anti-browning agent.

See Also: Prosciutto Peach Pizza Recipe


Peaches are a delightful and nutritious fruit that offer a myriad of health benefits. With their wide variety of types, rich nutritional profile, and numerous uses in the kitchen, peaches are a valuable addition to any diet. Proper selection and storage are key to enjoying their optimal flavor and benefits. Whether eaten fresh, baked into a pie, or blended into a smoothie, peaches provide a delicious way to support overall health and well-being. Including this versatile fruit in your daily diet can contribute significantly to a healthier lifestyle.



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