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Dried Nectarine
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Dried Nectarine

Prunus persica var. nucipersica

Clinical Encyclopedia

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.

Scientific NamePrunus persica var. nucipersica
Region of OriginUnited States
Popular Comparisons:
Dried Nectarine VS AcerolaDried Nectarine VS American Black ElderberryDried Nectarine VS American BladdernutDried Nectarine VS American ElderberryDried Nectarine VS American HackberryDried Nectarine VS American Plum

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories270 kcal
Water
10%
Fiber7g
Total68.5g
Protein
2g(3%)
Fats
0.5g(1%)
Carbohydrates
66g(96%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Health Benefits

✓Rich in dietary fiber, dried nectarines can aid in digestion and promote gut health.
✓High in antioxidants, they help combat oxidative stress and may 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 refined sugars in snacks and desserts.

Possible Risks & Side Effects

!Excessive consumption may lead to digestive discomfort due to high fiber content.
!Individuals with certain allergies should be cautious, as dried fruits can sometimes contain sulfites.

How to Prepare & Consume

Dried nectarines can be enjoyed as a snack, added to cereals, or rehydrated in water for use in recipes.

Smart Selection & Storage

How to Select

Choose dried nectarines that are plump and moist, avoiding those that are overly hard or shriveled.

How to Store

Store in an airtight container in a cool, dark place to extend shelf life.

Myths vs Realities

MythDried fruits are unhealthy due to high sugar content.+
RealityWhile dried fruits are higher in sugar, they are natural sugars and provide essential nutrients.
MythAll dried fruits contain preservatives.+
RealityMany dried fruits are available without added preservatives; always check the label.
MythDried nectarines are less nutritious than fresh ones.+
RealityDried nectarines retain most of their nutrients, though they lack water content.

Healthy Recipes

Dried Nectarine and Quinoa Salad

A refreshing salad combining the sweetness of dried nectarines with protein-packed quinoa and crunchy vegetables.

Ingredients
  • 1 cup cooked quinoa
  • 1/2 cup dried nectarines, chopped
  • 1/4 cup diced cucumber
  • 1/4 cup diced bell pepper
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine cooked quinoa, chopped dried nectarines, cucumber, and bell pepper.
  2. 2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
  3. 3. Pour the dressing over the salad and toss to combine before serving.

Dried Nectarine Oatmeal Cookies

These wholesome cookies are made with oats and dried nectarines, perfect for a healthy snack or breakfast on the go.

Ingredients
  • 1 cup rolled oats
  • 1/2 cup whole wheat flour
  • 1/2 cup dried nectarines, chopped
  • 1/4 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).
  2. 2. In a bowl, mix together oats, flour, dried nectarines, baking soda, and salt.
  3. 3. In another bowl, combine honey, melted coconut oil, and vanilla extract. Mix wet and dry ingredients together, then scoop onto a baking sheet and bake for 10-12 minutes.

Dried Nectarine Smoothie Bowl

A vibrant smoothie bowl topped with dried nectarines and other nutritious toppings for a delicious breakfast.

Ingredients
  • 1 banana, frozen
  • 1/2 cup almond milk
  • 1/4 cup dried nectarines
  • 1 tablespoon chia seeds
  • Toppings: sliced almonds, fresh berries, and additional dried nectarines
Instructions
  1. 1. Blend the frozen banana, almond milk, and dried nectarines until smooth.
  2. 2. Pour the smoothie into a bowl and sprinkle with chia seeds and your choice of toppings.
  3. 3. Enjoy immediately with a spoon.

Dried Nectarine and Spinach Salad

A nutrient-dense salad featuring fresh spinach, dried nectarines, and a tangy vinaigrette for a perfect side dish.

Ingredients
  • 4 cups fresh spinach
  • 1/2 cup dried nectarines, sliced
  • 1/4 cup walnuts, toasted
  • 1/4 cup feta cheese, crumbled
  • 2 tablespoons balsamic vinegar
  • 2 tablespoons olive oil
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine spinach, dried nectarines, walnuts, and feta cheese.
  2. 2. In a small bowl, whisk together balsamic vinegar, olive oil, salt, and pepper.
  3. 3. Drizzle the dressing over the salad and toss gently to combine.

Dried Nectarine Chia Pudding

A creamy and nutritious chia pudding infused with dried nectarines, perfect for breakfast or a healthy dessert.

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, dried nectarines, maple syrup, and vanilla extract.
  2. 2. Stir well and refrigerate for at least 4 hours or overnight until thickened.
  3. 3. Serve chilled, topped with fresh fruit if desired.

Dried Nectarine and Almond Energy Bites

These no-bake energy bites are packed with nutrients and flavor, making them a perfect snack for a quick energy boost.

Ingredients
  • 1 cup oats
  • 1/2 cup almond butter
  • 1/2 cup dried nectarines, chopped
  • 1/4 cup honey
  • 1/4 cup flaxseeds
  • 1/4 teaspoon cinnamon
Instructions
  1. 1. In a mixing bowl, combine oats, almond butter, dried nectarines, honey, flaxseeds, and cinnamon.
  2. 2. Mix until well combined, then form into small balls.
  3. 3. Refrigerate for 30 minutes before enjoying.

Dried Nectarine and Yogurt Parfait

Layered with creamy yogurt and crunchy granola, this parfait is a delightful and healthy breakfast option.

Ingredients
  • 1 cup Greek yogurt
  • 1/2 cup granola
  • 1/2 cup dried nectarines, chopped
  • 1 tablespoon honey
  • Fresh mint for garnish
Instructions
  1. 1. In a glass, layer Greek yogurt, granola, and dried nectarines.
  2. 2. Drizzle honey on top and repeat the layers until the glass is full.
  3. 3. Garnish with fresh mint and serve immediately.

Dried Nectarine and Chicken Stir-Fry

A savory stir-fry featuring chicken and dried nectarines for a sweet and savory flavor combination.

Ingredients
  • 1 pound chicken breast, sliced
  • 1 cup mixed bell peppers, sliced
  • 1/2 cup dried nectarines, chopped
  • 2 tablespoons soy sauce
  • 1 tablespoon olive oil
  • 1 teaspoon ginger, grated
  • Salt and pepper to taste
Instructions
  1. 1. Heat olive oil in a pan over medium heat and add sliced chicken. Cook until browned.
  2. 2. Add bell peppers, dried nectarines, soy sauce, ginger, salt, and pepper. Stir-fry for 5-7 minutes until vegetables are tender.
  3. 3. Serve hot over brown rice or quinoa.

Dried Nectarine and Coconut Energy Bars

These homemade energy bars are loaded with dried nectarines and coconut, making them a wholesome snack for any time of the day.

Ingredients
  • 1 cup dates, pitted
  • 1/2 cup dried nectarines, chopped
  • 1/2 cup shredded coconut
  • 1/2 cup almonds
  • 1/4 cup chia seeds
Instructions
  1. 1. In a food processor, blend dates until they form a paste.
  2. 2. Add dried nectarines, shredded coconut, almonds, and chia seeds. Pulse until mixed.
  3. 3. Press the mixture into a lined baking dish and refrigerate for 2 hours before cutting into bars.

Dried Nectarine and Lentil Soup

A hearty and nutritious soup that combines lentils with the sweetness of dried nectarines for a unique flavor.

Ingredients
  • 1 cup lentils, rinsed
  • 1/2 cup dried nectarines, chopped
  • 1 onion, diced
  • 2 carrots, diced
  • 4 cups vegetable broth
  • 1 teaspoon cumin
  • Salt and pepper to taste
Instructions
  1. 1. In a pot, sauté onion and carrots until softened.
  2. 2. Add lentils, dried nectarines, vegetable broth, cumin, salt, and pepper. Bring to a boil.
  3. 3. Reduce heat and simmer for 30-40 minutes until lentils are tender. Serve warm.

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?

Keep them in an airtight container in a cool, dark place to maintain freshness.

Can I rehydrate dried nectarines?

Yes, soaking them in warm water for 30 minutes can restore their texture.

What are the benefits of dried nectarines?

They are high in fiber, antioxidants, and potassium, promoting digestive health 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?

Absolutely, they can add natural sweetness and flavor to baked goods.

Are there any allergens in dried nectarines?

Some brands may contain sulfites; check labels if you have sensitivities.

How do dried nectarines compare to fresh nectarines?

Dried nectarines are more concentrated in calories and nutrients but lack water content.

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Comparisons
Dried Nectarine vs Acerola Dried Nectarine vs American Black Elderberry Dried Nectarine vs American Bladdernut
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