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Fiber in Nectarines. A small nectarine supplies 2.2 grams of fiber, which is about 8 percent of the 25 grams women should aim for each day, and 6 percent of the 38 grams men need on a daily basis. A medium-sized nectarine provides 2.4 grams of fiber and a large nectarine delivers 2.7 grams.
Health Perks: One nectarine delivers 13 percent of the vitamin C you need and 2.4 grams of fiber. It has 9 percent of the needed vitamin A (471 IU), 5 percent of vitamin E (1.1 mg), 4 percent of vitamin K (3.1 mcg), 8 percent of potassium (287 mg) and 8 percent of niacin (1.6 mg). And nectarines have a low glycemic load. Nutrition: Serving size: one medium (2 1/2â³ diameter): 62 calories; 0 g fat; 15 g carbohydrates; 2 g dietary fiber; 11 g sugars; 2 g protein. Selection and Storage: According to the Produce for Better Health Foundationâs Fruits & Veggies Â­More Matters: âRipe fruit are fragrant and give, slightly, to the touch.