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Dried Nectarine
Fruits
Nutri-ScoreB

Dried Nectarine

Prunus persica var. nucipersica

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

Dried Nectarine provides 270 kcal, 2.5g of protein, 63g of carbohydrates, and 7g of fiber per 100g. With a Nutri-Score grade 'B', it is a highly recommended option for nutrient density.

Dried nectarines are a concentrated source of nutrients, providing a rich flavor and a variety of health benefits. They are high in fiber and antioxidants, making them a great addition to a balanced diet.

Also known as:
Dried PeachDried Nectarine Slices
Scientific NamePrunus persica var. nucipersica
Region of OriginUnited States
Popular Comparisons:
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Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories270 kcal
Water
10%
Fiber7g
Total66.0g
Protein
2.5g(4%)
Fats
0.5g(1%)
Carbohydrates
63g(95%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin C5 mg (6%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Potassium1160 mg (25%)
Minerals with less than 2% DVNone registered

Health Benefits

✓Rich in dietary fiber, dried nectarines can help promote digestive health and regularity.
✓High in antioxidants, they may help combat oxidative stress and reduce the risk of chronic diseases.
✓Dried nectarines are a good source of potassium, which is essential for heart health and blood pressure regulation.
✓Their natural sweetness makes them a healthy alternative to sugary snacks, supporting weight management.

Possible Risks & Side Effects

!Excessive consumption may lead to digestive discomfort due to high fiber content.
!Individuals with allergies to stone fruits should avoid dried nectarines.

How to Prepare & Consume

Dried nectarines can be enjoyed as a snack, added to cereals, or used in baking. They can also be rehydrated in water or juice for use in salads or desserts.

Smart Selection & Storage

How to Select

Choose dried nectarines that are plump and moist, with a vibrant color and no signs of mold.

How to Store

Store in an airtight container in a cool, dark place to maintain quality and prevent spoilage.

Myths vs Realities

MythDried fruits are unhealthy due to high sugar content.
RealityWhile dried fruits are higher in sugar, they are also nutrient-dense and can be part of a healthy diet when consumed in moderation.
MythDried nectarines have no nutritional value.
RealityDried nectarines retain many nutrients, including fiber, vitamins, and minerals, making them a healthy snack.
MythAll dried fruits contain preservatives.
RealityMany dried fruits, including organic options, are available without added preservatives.

Healthy Recipes

Dried Nectarine and Quinoa Salad

This vibrant salad combines the sweetness of dried nectarines with protein-packed quinoa and fresh greens, making it a perfect light meal or side dish.

Ingredients
  • 1 cup cooked quinoa
  • 1/2 cup dried nectarines, chopped
  • 2 cups mixed greens
  • 1/4 cup feta cheese, crumbled
  • 2 tablespoons olive oil
  • 1 tablespoon balsamic vinegar
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine cooked quinoa, chopped dried nectarines, and mixed greens.
  2. 2. In a small bowl, whisk together olive oil, balsamic vinegar, salt, and pepper.
  3. 3. Drizzle the dressing over the salad, toss gently, and top with crumbled feta cheese before serving.

Dried Nectarine Oatmeal Cookies

These chewy oatmeal cookies are packed with dried nectarines and wholesome oats, making them a nutritious snack or dessert.

Ingredients
  • 1 cup rolled oats
  • 1/2 cup whole wheat flour
  • 1/2 cup dried nectarines, chopped
  • 1/3 cup honey
  • 1/4 cup coconut oil, melted
  • 1 teaspoon vanilla extract
  • 1/2 teaspoon baking soda
  • 1/4 teaspoon salt
Instructions
  1. 1. Preheat the oven to 350°F (175°C) and line a baking sheet with parchment paper.
  2. 2. In a bowl, mix rolled oats, whole wheat flour, baking soda, and salt.
  3. 3. In another bowl, combine honey, melted coconut oil, and vanilla extract, then mix in the dry ingredients and chopped dried nectarines.
  4. 4. Drop spoonfuls of the dough onto the prepared baking sheet and bake for 10-12 minutes until golden.

Dried Nectarine Smoothie Bowl

Start your day with this refreshing smoothie bowl featuring dried nectarines, yogurt, and a variety of toppings for a nutritious breakfast.

Ingredients
  • 1 banana
  • 1/2 cup Greek yogurt
  • 1/4 cup dried nectarines
  • 1/2 cup almond milk
  • 1 tablespoon chia seeds
  • Toppings: granola, fresh fruits, nuts
Instructions
  1. 1. In a blender, combine banana, Greek yogurt, dried nectarines, almond milk, and chia seeds until smooth.
  2. 2. Pour the smoothie into a bowl and top with granola, fresh fruits, and nuts as desired.
  3. 3. Serve immediately and enjoy your healthy breakfast.

Dried Nectarine and Spinach Stuffed Chicken Breast

This savory dish features chicken breasts stuffed with a delicious mixture of dried nectarines and spinach, perfect for a healthy dinner.

Ingredients
  • 2 chicken breasts
  • 1 cup fresh spinach, chopped
  • 1/2 cup dried nectarines, chopped
  • 1/4 cup cream cheese, softened
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. In a bowl, mix chopped spinach, dried nectarines, and cream cheese until well combined.
  3. 3. Cut a pocket in each chicken breast, stuff with the mixture, and secure with toothpicks.
  4. 4. Season with olive oil, salt, and pepper, then bake for 25-30 minutes until the chicken is cooked through.

Dried Nectarine Chia Pudding

This creamy chia pudding is infused with the sweetness of dried nectarines, making it a perfect healthy dessert or breakfast option.

Ingredients
  • 1/4 cup chia seeds
  • 1 cup almond milk
  • 1/2 cup dried nectarines, chopped
  • 1 tablespoon maple syrup
  • 1/2 teaspoon vanilla extract
Instructions
  1. 1. In a bowl, combine chia seeds, almond milk, maple syrup, and vanilla extract.
  2. 2. Stir well and let it sit for 10 minutes, then stir again to prevent clumping.
  3. 3. Add chopped dried nectarines, refrigerate for at least 2 hours or overnight, and serve chilled.

Dried Nectarine and Almond Energy Bites

These no-bake energy bites are packed with dried nectarines and almonds, making them a perfect on-the-go snack.

Ingredients
  • 1 cup rolled oats
  • 1/2 cup almond butter
  • 1/2 cup dried nectarines, chopped
  • 1/4 cup honey
  • 1/4 cup ground flaxseed
  • 1/4 cup mini dark chocolate chips
Instructions
  1. 1. In a mixing bowl, combine all ingredients and mix until well combined.
  2. 2. Roll the mixture into small balls and place them on a baking sheet.
  3. 3. Refrigerate for at least 30 minutes to firm up before enjoying.

Dried Nectarine and Walnut Salad

This hearty salad features dried nectarines and walnuts, tossed with a light vinaigrette for a satisfying and healthy meal.

Ingredients
  • 4 cups mixed greens
  • 1/2 cup dried nectarines, sliced
  • 1/2 cup walnuts, toasted
  • 1/4 cup goat cheese, crumbled
  • 2 tablespoons olive oil
  • 1 tablespoon apple cider vinegar
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine mixed greens, sliced dried nectarines, toasted walnuts, and goat cheese.
  2. 2. In a small bowl, whisk together olive oil, apple cider vinegar, salt, and pepper.
  3. 3. Drizzle the dressing over the salad, toss gently, and serve immediately.

Dried Nectarine Granola Bars

These homemade granola bars are filled with oats, nuts, and dried nectarines, making them a healthy and delicious snack.

Ingredients
  • 2 cups rolled oats
  • 1/2 cup dried nectarines, chopped
  • 1/2 cup almonds, chopped
  • 1/4 cup honey
  • 1/4 cup almond butter
  • 1/2 teaspoon cinnamon
Instructions
  1. 1. Preheat the oven to 350°F (175°C) and line an 8x8 inch baking dish with parchment paper.
  2. 2. In a bowl, mix rolled oats, chopped dried nectarines, chopped almonds, and cinnamon.
  3. 3. In a small saucepan, heat honey and almond butter until melted, then pour over the dry ingredients and mix well.
  4. 4. Press the mixture into the prepared baking dish and bake for 20-25 minutes until golden, then cool and cut into bars.

Dried Nectarine Infused Water

Stay hydrated with this refreshing infused water featuring dried nectarines, perfect for a healthy drink option.

Ingredients
  • 1 liter water
  • 1/2 cup dried nectarines
  • Fresh mint leaves (optional)
Instructions
  1. 1. In a large pitcher, combine water and dried nectarines.
  2. 2. Let the mixture infuse in the refrigerator for at least 2 hours.
  3. 3. Serve chilled, adding fresh mint leaves for extra flavor if desired.

Dried Nectarine and Yogurt Parfait

Layered with creamy yogurt, dried nectarines, and granola, this parfait is a delicious and nutritious breakfast or snack.

Ingredients
  • 1 cup Greek yogurt
  • 1/2 cup dried nectarines, sliced
  • 1/2 cup granola
  • 1 tablespoon honey (optional)
Instructions
  1. 1. In a glass or bowl, layer Greek yogurt, sliced dried nectarines, and granola.
  2. 2. Repeat the layers until all ingredients are used.
  3. 3. Drizzle with honey if desired and enjoy immediately.

Frequently Asked Questions (FAQ)

Are dried nectarines healthy?

Yes, they are nutrient-dense and provide fiber, vitamins, and minerals.

How should I store dried nectarines?

Store in a cool, dry place in an airtight container to maintain freshness.

Can I rehydrate dried nectarines?

Yes, soaking them in water or juice for a few hours can rehydrate them.

What are the benefits of dried nectarines?

They are high in fiber, antioxidants, and potassium, supporting digestive and heart health.

How many calories are in dried nectarines?

There are approximately 270 calories per 100 grams of dried nectarines.

Can dried nectarines be used in baking?

Yes, they can be added to muffins, breads, and other baked goods for natural sweetness.

Are dried nectarines gluten-free?

Yes, dried nectarines are naturally gluten-free.

How do dried nectarines compare to fresh nectarines?

Dried nectarines have a higher concentration of sugars and nutrients due to the removal of water.

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Comparisons
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Nutrients
Protein in Dried Nectarine Calories in Dried Nectarine Vitamin-c in Dried Nectarine Magnesium in Dried Nectarine
Featured Guides
Health Benefits of Dried Nectarine Healthy Recipes with Dried Nectarine
Rankings
Fruits high in fiber Fruits high in potassium Fruits low in carbohidratos Fruits low in índice glucémico