Peaches are one of summer's sweetest treats, but if you're following a keto, low-carb, or diabetic-friendly eating plan, you need to know how many net carbs are actually in each bite. This Peach Net Carbs Calculator takes the guesswork out of tracking: enter how many peaches (or grams, ounces, or sliced cups) you plan to eat, and the tool instantly returns net carbs, total carbs, fiber, and sugar alcohols in your serving.
Net carbs matter because fiber and sugar alcohols aren't fully digested and absorbed, so they have a much smaller effect on blood sugar than other carbohydrates. The calculator uses standard USDA nutrition values for raw peaches — about 9.5 g total carbs and 1.5 g fiber per 100 g — but you can adjust those numbers if you're looking at canned, frozen, or a specific label.
Whether you're meal-prepping, counting macros, or simply curious, this fast tool helps you plan portions with confidence.
Peach Net Carbs Calculator 🍑
Calculate net carbs for fresh, frozen, or label-based peach servings.
Serving Size
Label Entries (per 100 g)
📊 Your Results
How to Use This Tool
Start with a serving size: type a number into the amount field and choose a unit — grams, ounces, sliced cups, or whole medium peaches. If you enter “2” with “medium peaches”, the calculator multiplies by about 150 g per peach. Prefer weighing? Use grams for the most precise result, since fruit sizes vary widely.
The Nutrition Label Entries section lets you adjust the default values (total carbs, fiber, and sugar alcohols per 100 g) if you are working from a food label. Canned peaches in syrup, frozen peach slices with added sugar, or peach desserts will all have different numbers. Just update those three fields and the calculation will use your values.
The Math Behind Net Carbs
Net carbs is a practical estimate used by many low-carb and keto eaters. The standard formula is:
Net Carbs = Total Carbohydrates – Dietary Fiber – Sugar Alcohols
The idea is that fiber is not digested by the human body in the same way as starch and sugar, and sugar alcohols are only partially absorbed. According to USDA FoodData Central, raw peaches contain about 9.54 g of total carbohydrates and 1.5 g of dietary fiber per 100 g, which gives roughly 8 g of net carbs per 100 g. Different databases may round these values slightly, but the formula remains the same.
Worked Examples
Small peach (100 g): Net carbs = 9.54 g total − 1.5 g fiber = 8.04 g.
Medium peach (150 g): Net carbs = (9.54 − 1.5) × 1.5 = 12.06 g.
Large bowl of sliced peaches (254 g): Net carbs = (9.54 − 1.5) × 2.54 ≈ 20.4 g — enough to use up an entire strict daily keto allowance.
Notice how a single portion can push you over a 20 g net-carb budget. That is why portion-aware tracking matters more with sweet fruit than with leafy greens.
Peach Nutrition Reference Table
The table below summarizes typical values for raw, fresh peaches, based on USDA FoodData Central data. Values are per 100 grams and per a medium 150 g peach.
| Nutrient | Per 100 g | Per medium peach (150 g) |
|---|---|---|
| Total carbohydrates | 9.54 g | 14.31 g |
| Dietary fiber | 1.5 g | 2.25 g |
| Sugars | 8.39 g | 12.59 g |
| Net carbs (calculated) | 8.04 g | 12.06 g |
| Calories | 39 kcal | 58.5 kcal |
| Protein | 0.91 g | 1.37 g |
Tips for Low-Carb Peach Lovers
- Weigh the fruit rather than trusting size labels; a “medium” peach can vary by 50 g and therefore by about 4 g of net carbs.
- Pair peaches with protein and fat, such as cottage cheese, Greek yogurt, or chopped almonds, to slow sugar absorption.
- Choose canned peaches packed in water or juice, not heavy syrup, and drain them before eating.
- Frozen unsweetened peach slices are usually close to raw peach values, but always check for added sugar.
For more fruit-aware carb planning, you can compare with the blueberry carbs calculator or check another vegetable net-carb tool like Brussels sprouts net carbs.
Frequently Asked Questions
Are peaches keto-friendly?
A medium peach contains about 12 g of net carbs. On a very strict 20 g/day keto plan, that is a large portion of the daily allowance; many keto eaters prefer berries instead. On a moderate low-carb diet, peaches can fit comfortably when eaten in sensible portions.
Do I need to subtract sugar alcohols from peach products?
Only if the nutrition label lists them. Fresh peaches contain none. Sugar alcohols appear in some low-carb peach-flavored yogurts, drinks, or desserts, usually as erythritol, sorbitol, or maltitol.
Which peach products have the most carbs?
Canned peaches in heavy syrup are the biggest carb culprit, sometimes exceeding 20 g of total carbs per half-cup serving. Peach pie filling is even higher because of added sugar and thickeners. Always enter the label values into the calculator.
How accurate is this calculator?
It is as accurate as the numbers you enter. Natural peaches vary by variety, ripeness, and growing conditions, so the USDA baseline is a good average but not a guarantee for every single fruit.