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Eat Smart, Move More at Farmers Markets: Nectarines



Authors as Published

Melissa Chase, Consumer Food Safety Program Manager, Food Science and Technology, Virginia Tech; Austin Brooks, Project Associate, Family Nutrition Program, Human Nutrition, Foods, and Exercise, Virginia Tech; Renee Boyer, Associate Professor, Extension Specialist, Food Science and Technology, Virginia Tech; Carlin Rafie, Assistant Professor, Human Nutrition, Foods, and Exercise, Virginia Tech; Anne-Carter Carrington, Central District Coordinator, EFNEP/SCNEP

Key Points

  • Good source of vitamin C.
  • Choose firm nectarines with smooth skin.
  • Wash hands with warm water and soap for at least 20 seconds before and after handling fresh fruits and vegetables.
  • Ripen on the counter first, then store in the refrigerator up to seven days.

Nectarine Salsa

Number of servings: 4


4 nectarines, pitted and chopped
1/2 red onion, finely chopped
1/2 cup balsamic vinegar
2 teaspoons white sugar
1 teaspoon dried cilantro
Freshly ground black pepper to taste


  • In a medium bowl, mix the nectarines, onion, vinegar, sugar, cilantro, and pepper. Allow to sit 5 minutes.
  • In a skillet over medium heat, cook and stir the nectarine mixture 10 minutes, until the onion and nectarines are tender and lightly browned.
  • Serve on grilled chicken or pork.

Per serving: 79 calories; 1 g fat (trace saturated fat); 2 g protein; 20 g carbohydrate; 3 g dietary fiber; 0 mg cholesterol; 1 mg sodium.

Summer Fruit Salad

Number of servings: 4


6 cups mixed fruit such as watermelon, peaches, nectarines, plums, blueberries or grapes, cut into bite-size pieces
1/2 cup coconut flakes
1 teaspoon ground cinnamon
1/2 cup nondairy light whipped topping


  • Gently toss the fruit together in a large bowl.
  • Sprinkle coconut flakes and cinnamon over the fruit mixture and lightly stir to mix.
  • Cover the bowl with plastic wrap and chill in refrigerator at least 1 hour before serving.
  • Top with whipped topping to serve, if desired.

Per serving: 216 calories; 2 g fat (1 g saturated fat); 3 g protein; 49 g carbohydrate; 4 g dietary fiber; 0 mg cholesterol; 21 mg sodium.

Quick Tips

  • Whether you pick nectarines straight from the tree or from your farmers market, you can’t beat just biting into this sweet, juicy summertime favorite.
  • Use sliced nectarines to add color to your child’s meal or snack.
  • Wash thoroughly with running water before peeling, cutting, or eating. Do not wash produce until ready to eat.
  • Add fresh nectarine slices to cold or hot cereals, pancakes, and waffles.

This institution is an equal opportunity provider. In accordance with Federal law and U.S. Department of Agriculture (USDA) civil rights regulations and policies, this institution is prohibited from discriminating on the basis of race, color, national origin, sex, age, disability, and reprisal or retaliation for prior civil rights activity. (Not all prohibited bases apply to all programs.) This material was partially funded by USDA’s Supplemental Nutrition Assistance Program – SNAP – and the Expanded Food and Nutrition Education Program (EFNEP). SNAP is funded by the U.S. Department of Agriculture Food and Nutrition Service and the Expanded Food and Nutrition Education Program (EFNEP) is funded by the U.S. Department of Agriculture, National Institute of Food and Agriculture (USDA/NIFA).

Virginia Cooperative Extension materials are available for public use, reprint, or citation without further permission, provided the use includes credit to the author and to Virginia Cooperative Extension, Virginia Tech, and Virginia State University.

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Publication Date

February 8, 2021