Savor the Flavor and Nutrition of Peaches

Now is the perfect time to savor the flavor and nutrition of peaches.  Peaches, one of summer's favorite fruits, are in season and at their peak ripeness giving you the best flavor and value.

A large peach has fewer than 70 calories and contains 3 grams of fiber. It’s also a good source of vitamins A and C. The fiber in peaches helps you feel full and makes a great snack.  The vitamins A and C support healthy skin and are important for overall health.  For added nutrition, pair a peach with a handful of almonds or string cheese stick. 

Peaches are in season May through August and that is the best time to enjoy fresh peaches.  Fresh peaches during the summer months will have unmatched flavor and are less expensive compared to the other times during the year.  To select the best peaches, use your hand and feel the flesh of a peach; it should have a slight give.  Peaches bruise very easily, so be sure to be gentle when selecting peaches and getting them home. 

While fresh peaches are best during the summer, they can and still should be enjoyed throughout the rest of the year.  During the fall, winter, and spring months, no sugar added canned and frozen peaches are just as nutritious. The process of canning or freezing the peaches seals in the great nutrients. 

Of course peaches are great alone or in smoothies; however, they also are versatile in many meals.  Whether as a side or part of a sauce or entree, the sweet flavor is a great addition to many dishes.  Peaches make an excellent compliment to pork and chicken as well as fish.  Try adding peaches to salsa and serve with fish. Peaches can be grilled with chicken or baked with pork. 

Peaches can also be pureed and used in place of half to all oil in select recipes, depending on the type of baked good.  For example, if making a cake using Our Family yellow cake mix, puree one can of Our Family no sugar added peaches, including the liquid in the can, and simply measure out and use in place of the oil.  The peaches will add flavor and a little fiber while decreasing the fat.   Pureed peaches can also be incorporated into cookies or used as a topping for ice cream. 

The sweet flavor peaches add to meals will be something your family can resist. Try this delicious and nutritious salsa tonight:

Fresh Peach Salsa
Recipe from Taste of Home


  • 4 medium peaches, peeled and quartered
  • 2 large tomatoes, seeded and cut into wedges
  • 2/3 cup chopped sweet onion
  • 1/2 cup fresh cilantro leaves
  • 2 garlic cloves, peeled and sliced
  • 2 cans (4 ounces each) Our Family chopped green chilies
  • 4 teaspoons Our Family cider vinegar
  • 1 teaspoon lime juice
  • 1/4 teaspoon Our Family black pepper
  • Whole grain tortilla chips


  1. Place first five ingredients in a food processor; pulse until peaches are coarsely chopped. Add chilies, vinegar, lime juice and pepper; pulse just until blended.
  2. Remove to a bowl; refrigerate, covered, until serving. Serve with chips.

"This medical and/or nutritional information is not intended to be a substitute for individual advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition."

Stephanie Edson Wellness Specialist SpartanNash
Stephanie Edson Regional Wellness Specialist
Stephanie is an award-winning registered dietitian who believes in empowering every individual to make nutritious food choices to support a healthy lifestyle. She believes in the power of food as medicine and loves sharing about nutrition with others.