Calories in Apricot: Nutritional facts for Apricot Types

A 100g (3.5 oz) serving of raw apricots contains 48 calories. A 100g (3.5 oz) serving of dried apricots provides 241 calories.

One kilogram (1000g, 35.27 oz) of raw apricots contains 480 calories. One kilogram (1000g, 35.27 oz) of dried apricots provides 2410 calories.

The calorie of one apricot depends on its size and whether it is fresh or dried. One medium raw apricot (35g, 1.2 oz) contains 17 calories. One dried apricot half (4g, 0.14 oz) contains 10 calories.

Apricots provide some health benefits like supporting eye health and offering a rich source of antioxidants due to its high content of beta-carotene, Vitamin C, and other phytonutrients. A list of the health benefits of apricots are shown below.

• Rich in Vitamin A and Beta-Carotene: Apricots are an excellent source of Vitamin A (in the form of beta-carotene), which is a powerful antioxidant essential for good vision, immune function, and skin health. (Sommer, A., 1995, "Vitamin A deficiency and its consequences: a field guide to detection and control").
• Good Source of Antioxidants: In addition to beta-carotene, apricots contain other antioxidants like Vitamin C, Vitamin E (especially in dried apricots), and flavonoids such as catechins and quercetin. These compounds help protect the body's cells from damage caused by free radicals. (Vinson, J.A., et al., 1998, "Phenol antioxidant quantity and quality in foods: vegetables").
• Supports Heart Health: The fiber in apricots can help lower LDL (bad) cholesterol levels. They also provide potassium, a mineral that helps regulate blood pressure, and antioxidants that protect against oxidative stress, all of which are beneficial for cardiovascular health. (Aburto, N.J., et al., 2013, "Effect of increased potassium intake on cardiovascular risk factors and disease: systematic review and meta-analyses").
• Promotes Digestive Health: Apricots, particularly dried apricots, are a good source of dietary fiber. Fiber is crucial for maintaining a healthy digestive system, promoting regular bowel movements, and preventing constipation. (Slavin, J.L., 2013, "Fiber and Prebiotics: Mechanisms and Health Benefits").
• Hydrating Properties (Fresh Apricots): Fresh apricots have a high water content, which can help contribute to daily hydration needs, important for all bodily functions.
• Good for Skin Health: The combination of Vitamin C and Vitamin A in apricots can support skin health by aiding in collagen production and protecting the skin from UV damage and environmental pollutants.
• Rich in Potassium: Apricots provide a good amount of potassium, an electrolyte that is vital for nerve function, muscle contractions, and maintaining fluid balance in the body.
• May Protect the Liver: Some animal studies have suggested that apricots may have hepatoprotective effects, helping to protect the liver from damage, though more research in humans is needed.

Apricots have been known to cause some unwanted effects like potential for allergic reactions and issues with sulfites in dried varieties due to their composition and processing methods. A list of the downsides of apricots are shown below.

• High Sugar Content in Dried Apricots: Dried apricots are a concentrated source of sugar. While it is natural fruit sugar, consuming large quantities can lead to excessive sugar and calorie intake, which can be a concern for individuals managing their weight or blood sugar levels.
• Presence of Sulfites in Some Dried Apricots: Many commercially dried apricots are treated with sulfur dioxide (sulfites) as a preservative to maintain their color and extend their shelf life. Some individuals, particularly those with asthma, can have a sensitivity or allergic reaction to sulfites, which can trigger respiratory issues. (Vally, H. & Misso, N.L.A., 2012, "Adverse reactions to the sulphite additives"). Choosing unsulfured dried apricots can avoid this issue.
• Potential for Allergic Reactions: While not as common as other fruit allergies, some people can be allergic to apricots, experiencing symptoms like itching, swelling, or digestive upset.
• Amygdalin in Kernels: The kernels (seeds) found inside the apricot pit contain a compound called amygdalin, which can be converted to cyanide in the body when ingested. It is important not to eat the kernels from inside the pit.
• Digestive Issues from Excess Fiber: Consuming very large quantities of dried apricots at once can lead to digestive discomfort, bloating, or diarrhea due to their high fiber content, especially for individuals not accustomed to a high-fiber diet.

Yes, apricots are good for you and can be a healthy and nutritious part of a balanced diet. Fresh apricots are a good source of vitamins A and C, potassium, and dietary fiber, all while being low in calories. Dried apricots offer a more concentrated source of nutrients, including fiber, potassium, iron, and Vitamin E. (USDA FoodData Central, "Apricots, raw" and "Apricots, dried, sulfured, uncooked"). Regular consumption of fruits like apricots is associated with a reduced risk of many chronic diseases. (Slavin, J.L. & Lloyd, B., 2012, "Health benefits of fruits and vegetables"). However, it is important to consume dried apricots in moderation due to their high sugar and calorie concentration, and to choose unsulfured varieties if you have a sensitivity to sulfites.

The calorie content of apricots changes dramatically based on their preparation method, primarily due to differences in water and sugar concentration. Fresh apricots are the lowest in calories, containing only 48 calories per 100g, because of their high water content. When apricots are dried, the water is removed, which concentrates all the other components, including sugar. This makes dried apricots the most calorie-dense form, with 241 calories per 100g. Canned apricots fall in between; those canned in water or their own juice are closer to fresh apricots, with 50 to 70 calories per 100g, while those canned in heavy syrup are higher, at 80 to 100 calories per 100g, due to the added sugar from the syrup. Apricot nectar or juice, which has the fiber removed and often contains added sugar, typically has around 50 to 60 calories per 100g.

Yes, dried apricots are high in fiber, making them a very good source of this important nutrient. The dehydration process concentrates all the components of the fruit, including the fiber. A 100g serving of dried apricots contains 7.3g of dietary fiber, which provides about 26% of the recommended Daily Value. This is a significant amount compared to fresh apricots, which contain 2g of fiber per 100g.

The benefits of dried apricots, particularly their high fiber content, are significant for digestive health. The fiber in apricots helps to add bulk to the stool, promote regular bowel movements, and prevent constipation. (Slavin, J.L., 2013, "Fiber and Prebiotics: Mechanisms and Health Benefits"). This fiber also acts as a prebiotic, feeding the beneficial bacteria in the gut, which is important for a healthy gut microbiome. Because of this high concentration, dried apricots can be a very effective and natural way to increase fiber intake, but they should be consumed in moderation and with plenty of water due to their high sugar and calorie content.

A standard apricot serving size for fresh apricots is about 140g (5 oz), which is equivalent to 3 to 4 medium apricots. This portion provides 67 calories, 1.9g of protein, 15.5g of carbohydrates (including 12.9g of sugar and 2.8g of fiber), and 0.5g of fat. For dried apricots, due to their concentration, a serving size is much smaller, typically a quarter-cup, which is 40g (1.4 oz). This serving of dried apricots contains 96 calories, 1.4g of protein, 25g of carbohydrates (including 21.4g of sugar and 2.9g of fiber), and 0.2g of fat.

The origin of the apricot (Prunus armeniaca) is somewhat debated among botanists, but it is believed to have originated in China or Central Asia. From there, it spread westward along the Silk Road to Persia (modern-day Iran) and the Mediterranean region. The fruit's scientific name, Prunus armeniaca, which means "Armenian plum," was given by the Romans who thought it originated in Armenia, a testament to its long history of cultivation in that area. Apricots were highly valued in ancient Persia and the Arab world, not just for their flavor but also for their perceived medicinal qualities. Apricots were introduced to the New World by Spanish missionaries in the 18th century, who planted them in their California missions, which is why California is the primary producer of apricots in the United States today. 

A dish that beautifully highlights the apricot's journey and its importance in both savory and sweet cooking is the "Moroccan Chicken Tagine with Apricots and Almonds." This classic slow-cooked stew features chicken simmered with a blend of warm spices like cinnamon, ginger, and turmeric, along with the rich, sweet chewiness of dried apricots. The sweetness of the apricots provides a perfect balance to the savory chicken and earthy spices, creating a complex and aromatic dish that is a hallmark of North African cuisine. This dish showcases how dried apricots, a product of ancient preservation techniques, became a cornerstone ingredient in the flavorful and exotic cuisines that developed along the old trade routes.