It's stone fruit season! A dietitian's favorite ways to eat them this summer

USA Today

10-06-2025

It's stone fruit season! A dietitian's favorite ways to eat them this summer
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How to pit peaches properly
This is how to easily pit and cut peaches.
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Summertime means the re-emergence of plenty of fun things: trips to the beach or pool, outdoor brunches and cookouts with family and friends. It also brings us new in-season fruit to enjoy during those aforementioned gatherings.
Stone fruits are among the summertime seasonal produce that's now available. And demand for many types of them are on the rise both globally and in the U.S., according to a 2024 report from the U.S. Department of Agriculture.
"Stone fruit season is my favorite," says women's health dietitian and nutritionist Valerie Agyeman. Here's what to know about stone fruits, including their nutritional value and some tasty ways to enjoy them this summer.
Heads up: People with sensitive stomachs avoid eating cherries. Here's why.
What is stone fruit?
Stone fruits, which are also called drupes, are fruits with edible flesh on the outside and a stone, often referred to as the pit, that protects a seed inside, according to University of Florida's Horticultural Sciences Department. Common types of stone fruit include peaches, nectarines, cherries, plums and apricots.
Are peaches good for you? Nutrition experts break down healthy fruit options.
Is stone fruit good for you?
Research has shown various types of stone fruits offer a number of different health benefits.
Looking to boost your digestion, skin health and immunity? The vitamin C and fiber in peaches and nectarines are a great way to do that, Agyeman says. Regular peach consumption has also been linked to heart health, digestion, weight loss, immunity and protection against issues including heart disease, diabetes, Alzheimer's and some kinds of cancer.
Those looking to improve their gut health could try to incorporate more plums and apricots, she adds, noting that "their fiber content can help keep things moving along in the digestive tract." A 1-cup serving of plums contains about 2.1 grams of fiber, while a cup of apricots contains about 2.5. That fiber also helps the fruit feel more filling.
And if you're on TikTok, you may be familiar with the concept that tart cherry juice may be good for sleep; Eating straight-up cherries has a similar effect, thanks to their natural melatonin.
Aside from eating these fruits as-is, Agyeman offers a few ideas to incorporate stone fruits into snacks or meals that'll leave you feeling satiated.
"I love slicing fresh peaches and nectarines over Greek yogurt or cottage cheese," she says. "Grilled plums with cinnamon make such a simple but sweet treat. And I'll toss cherries into salads with goat cheese and arugula. Apricots are also amazing on oatmeal or as a grab-and-go snack."