Nectarine
Fruits · Stone Fruits
A nectarine is a peach without the fuzz, and the FODMAP figures agree with the botany. A third of a nectarine, about 55 g, is rated amber; a whole one, 150 g, is rated red on excess fructose and sorbitol. Nothing here is rated green, which makes this a fruit you make a decision about rather than one you portion.
Last updated 4 September 2026Serving sizes for nectarine
A third of a nectarine (55 g) is amber; one whole nectarine (150 g) is red.
Tested serving sizes
| Serving | Amount | Main FODMAP | Rating |
|---|---|---|---|
| 1/3 nectarine | 55 g | Fructose 0.12 g | |
| 1 nectarine | 150 g | Fructose 0.33 g |
Breakdown for 0.33 nectarines
Is nectarine low FODMAP?
Excess fructose and sorbitol share the load, in that order. At a third of the fruit, fructose sits at 0.12 g and sorbitol at 0.1 g, neither remarkable alone, and the rating is amber. Finish one and the fructose lands at 0.33 g, more than double the 0.15 g mark, with sorbitol at 0.27 g. Peach carries the same two groups at almost the same weights, 0.27 g of fructose and 0.33 g of sorbitol in a whole fruit, the pair simply swapped over. Treating the two as one fruit when you plan is fair.
Nectarine and IBS: what to know
Stone fruit arrives all at once. A tray of nectarines ripens over a few days, which turns a fruit bowl into a deadline, and that is how a whole one gets eaten leaning against the kitchen bench. If the household buys them by the tray, the useful move is to cut rather than hand them out: one nectarine sliced across a platter gives four people a taste each and nobody has to count. Amber also means out during a strict elimination phase, so the season may be one to sit through and come back to later.
Gut-friendly ways to eat nectarine
Cook the fruit into something with a denominator. Nectarines roast well, and half a tray baked into a crumble that serves six puts far less fruit in each bowl than eating one whole does. For a piece of fruit you can have to yourself while everyone else is on stone fruit, one orange is green at 130 g and 15 grapes are green at 75 g. Peach canned in juice is the nearest tinned relative with a green entry of its own, and no tinned nectarine has been tested here.
Frequently asked questions
Is a nectarine the same as a peach for FODMAPs?
Close enough to plan by. Both are amber at 55 g and red at 150 g, both carry excess fructose and sorbitol, and the only real difference is which of the two leads. Nectarines are a smooth-skinned variety of the same species as peach, so the match is not a coincidence. If one of them goes badly for you, expect the other to behave the same way.
How much nectarine can I eat with IBS?
There is no green portion for nectarine, so the question is less how much than whether. The smallest amount measured is a third of a fruit, rated amber, which in practice looks like two or three slices off a plate someone else has cut up. A whole one is red, and shop nectarines are frequently heavier than the 150 g that figure describes.
Are tinned or frozen nectarines lower FODMAP?
Freezing changes nothing, so frozen nectarine follows the figures on this page exactly. Tinned is a separate question and this guide has no serve for it, although peach canned in juice does hold a green entry and is the closest thing on that shelf. Buy fruit packed in juice rather than syrup, drain it, and read the ingredients for added concentrates.
Is a nectarine smoothie any easier on the gut?
No. Blending leaves both groups exactly where they were and removes the one thing that paces a portion, which is how long the fruit takes to eat. A tall glass usually swallows two or three nectarines, so a drink finished in a minute can carry double the red serve. A third of a fruit blended into a jug shared by four people is the version these figures support.
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