Peaches are a delicious summer fruit, but how much dietary fiber do they actually provide? Whether you're tracking your daily fiber intake for digestive health, managing blood sugar levels, or simply curious about the nutritional profile of this stone fruit, the Peach Fiber Calculator gives you an instant, accurate answer.
Simply enter the number of peaches you plan to eat (or the weight in grams), and the tool calculates the total fiber content based on standard USDA nutritional data. It also breaks down the fiber into soluble and insoluble fractions, helping you understand the type of fiber you're consuming. This tool is ideal for dietitians, nutrition students, meal planners, and anyone following a high-fiber or low-FODMAP diet.
🍑 Peach Fiber Calculator
Enter values and click Calculate.
How to Use This Tool
Using the Peach Fiber Calculator is straightforward. You have two input options:
- Number of peaches: Enter how many whole medium peaches (about 150 g each) you plan to eat. The calculator uses an average fiber content of 2.3 g per peach.
- Weight in grams or ounces: If you have a specific weight of peach flesh (e.g., 200 g of sliced peaches), enter the weight and select the unit. The tool converts ounces to grams automatically and calculates fiber based on 1.5 g per 100 g.
Click the preset buttons (e.g., "1 peach", "100 g") to quickly fill in common values. Then press Calculate Fiber to see total dietary fiber, plus a breakdown into soluble and insoluble fractions. Use the Reset button to clear all fields and start over.
Formula Explained
The calculation is based on USDA National Nutrient Database values for raw peaches:
- Fiber per 100 g: 1.5 g total dietary fiber
- Fiber per medium peach (150 g): 2.3 g total dietary fiber
For weight-based input: Total Fiber (g) = (Weight in grams / 100) × 1.5. For count-based input: Total Fiber (g) = Number of peaches × 2.3. The soluble/insoluble split uses a typical ratio of 40% soluble to 60% insoluble, which is common for stone fruits.
Worked Examples
Example 1: You eat 2 medium peaches. Total fiber = 2 × 2.3 = 4.6 g. Soluble = 1.84 g, Insoluble = 2.76 g.
Example 2: You have 200 g of peach slices. Total fiber = (200 / 100) × 1.5 = 3.0 g. Soluble = 1.2 g, Insoluble = 1.8 g.
Example 3: You eat 3.5 peaches (e.g., a large fruit salad). Total fiber = 3.5 × 2.3 = 8.05 g. Soluble = 3.22 g, Insoluble = 4.83 g.
Tips & Best Practices
For the most accurate results, weigh your peaches on a kitchen scale rather than relying on count, since peach sizes vary. A small peach may weigh only 100 g (1.5 g fiber), while a large one can exceed 200 g (3.0 g fiber). If you're tracking fiber for a specific diet (e.g., low-FODMAP, high-fiber), remember that the skin contains additional insoluble fiber — leaving the skin on increases total fiber by about 0.5 g per medium peach.
Frequently Asked Questions
Q: Are canned or dried peaches different?
A: Yes. Canned peaches in syrup have less fiber per gram due to added sugar and water. Dried peaches are much more concentrated — about 8 g of fiber per 100 g. This calculator is for fresh, raw peaches only.
Q: How does peach fiber compare to other fruits?
A: Peaches are moderate in fiber. For comparison, an apple (with skin) has about 4.4 g per medium fruit, while a banana has about 3.1 g. Peaches are a good choice for a low-calorie fiber source.
Q: Can I use this for nectarines?
A: Nectarines have a very similar nutritional profile to peaches. You can use the same values as a close approximation.
Standard Values
| Measurement | Fiber (g) |
|---|---|
| 1 small peach (100 g) | 1.5 |
| 1 medium peach (150 g) | 2.3 |
| 1 large peach (200 g) | 3.0 |
| 100 g raw peach | 1.5 |
| 1 cup sliced (154 g) | 2.3 |
Data source: USDA FoodData Central.