Peaches are a beloved summer fruit, but if you’re tracking your fiber intake for digestive health, blood sugar management, or weight loss, you need precise numbers. This calculator gives you the dietary fiber content per 100 grams of peach, based on the type of peach (fresh, canned in juice, canned in syrup, dried, or frozen) and whether the skin is on or off.
Whether you’re a dietitian planning meal prep, a fitness enthusiast counting macros, or someone managing a condition like IBS or diabetes, knowing the exact fiber per 100g helps you make informed choices. Simply select the peach variety and preparation, and get instant results — including a breakdown of soluble vs. insoluble fiber where applicable.
🍑 Peach Fiber Per 100g
How to Use This Tool
Select the peach type from the dropdown: fresh, canned in juice, canned in syrup, dried, or frozen. Then choose whether the peach is with skin or without skin (skin adds fiber). Enter the weight in grams (default is 100 g). Click "Calculate Fiber" to see total dietary fiber, plus a breakdown into soluble and insoluble fiber. Use the reset button to clear results.
Formula Explained
The calculator uses USDA National Nutrient Database values for dietary fiber per 100 g of peach, adjusted for type and skin. The formula is: Total Fiber (g) = (Fiber per 100g × Weight in grams) / 100. Soluble fiber is estimated as 40% of total fiber (typical for stone fruits), and insoluble as the remainder.
Reference values (per 100g): Fresh with skin: 1.5 g; fresh without skin: 1.0 g; canned in juice with skin: 1.2 g; canned in juice without skin: 0.8 g; canned in syrup with skin: 1.0 g; canned in syrup without skin: 0.6 g; dried: 8.0 g; frozen with skin: 1.4 g; frozen without skin: 0.9 g.
Worked Examples
Example 1: 150 g of fresh peach with skin. Fiber per 100g = 1.5 g. Total fiber = (1.5 × 150) / 100 = 2.25 g. Soluble ≈ 0.90 g, insoluble ≈ 1.35 g.
Example 2: 200 g of dried peaches. Fiber per 100g = 8.0 g. Total fiber = (8.0 × 200) / 100 = 16.0 g. Soluble ≈ 6.4 g, insoluble ≈ 9.6 g.
Tips & Best Practices
- For the most accurate fiber count, weigh your peaches on a kitchen scale rather than estimating by piece count.
- Peach skin is a good source of insoluble fiber, which aids regularity. If you peel peaches, you lose about 30% of the total fiber.
- Canned peaches in syrup have added sugars and slightly less fiber per gram due to the syrup weight. Choose canned in juice or water for a healthier option.
- Dried peaches are fiber-dense but also calorie-dense — portion control matters if you're watching calories.
Factors Affecting Accuracy
Fiber content can vary by peach variety (e.g., yellow vs. white peaches), ripeness, and growing conditions. The values used are averages from the USDA. For medical or clinical purposes, consult a registered dietitian. The soluble/insoluble split is an estimate; actual ratios may differ slightly.
Frequently Asked Questions
Q: Are peaches a good source of fiber? A: Peaches provide moderate fiber — a medium peach (about 150 g with skin) gives around 2.3 g, which is about 8% of the daily recommended intake (25 g for women, 38 g for men). Dried peaches are much higher.
Q: Does cooking affect fiber content? A: Cooking (e.g., grilling or baking) does not significantly change the total fiber content, but it can soften the fiber, making it easier to digest. Canning may slightly reduce fiber due to processing.
Q: Can I use this for peach juice? A: No, this calculator is for whole or dried peaches. Peach juice contains negligible fiber (less than 0.5 g per 100 ml). For juice, see a separate nutrition database.
Q: How does peach fiber compare to other fruits? A: Peaches have less fiber than apples (2.4 g/100g with skin) or pears (3.1 g/100g with skin), but more than watermelon (0.4 g/100g). For a high-fiber fruit, consider raspberries (6.5 g/100g).
Additional Resources
For more detailed nutrition data, visit the USDA FoodData Central. For general dietary fiber guidelines, see the Dietary Guidelines for Americans. You may also find our Peach Protein Per 100g Calculator useful for tracking protein alongside fiber.