Apricots, Raw: Complete Nutrition Facts and Health Benefits
Apricots are vibrant orange-colored stone fruits cherished for their sweet, slightly tart flavor and impressive nutritional profile. These small, velvety-skinned fruits are at their peak during summer months, though dried apricots remain available year-round. With their smooth, golden-yellow exterior and firm yet tender flesh, apricots offer both exceptional taste and significant health benefits without contributing excessive calories to your diet.
| Name | Amount | Unit |
|---|---|---|
| Water | 86.4 | g |
| Energy | 48 | kcal |
| Protein | 1.4 | g |
| Total lipid (fat) | 0.39 | g |
| Carbohydrate, by difference | 11.1 | g |
| Fiber, total dietary | 2 | g |
| Sugars, total including NLEA | 9.24 | g |
| Calcium, Ca | 13 | mg |
| Iron, Fe | 0.39 | mg |
| Magnesium, Mg | 10 | mg |
| Phosphorus, P | 23 | mg |
| Potassium, K | 259 | mg |
| Sodium, Na | 1 | mg |
| Zinc, Zn | 0.2 | mg |
| Copper, Cu | 0.078 | mg |
| Selenium, Se | 0.1 | µg |
| Vitamin C, total ascorbic acid | 10 | mg |
| Thiamin | 0.03 | mg |
| Riboflavin | 0.04 | mg |
| Niacin | 0.6 | mg |
| Vitamin B-6 | 0.054 | mg |
| Folate, total | 9 | µg |
| Folic acid | 0 | µg |
| Folate, food | 9 | µg |
| Folate, DFE | 9 | µg |
| Choline, total | 2.8 | mg |
| Vitamin B-12 | 0 | µg |
| Vitamin B-12, added | 0 | µg |
| Vitamin A, RAE | 96 | µg |
| Retinol | 0 | µg |
| Carotene, beta | 1090 | µg |
| Carotene, alpha | 19 | µg |
| Cryptoxanthin, beta | 104 | µg |
| Lycopene | 0 | µg |
| Lutein + zeaxanthin | 89 | µg |
| Vitamin E (alpha-tocopherol) | 0.89 | mg |
| Vitamin E, added | 0 | mg |
| Vitamin D (D2 + D3) | 0 | µg |
| Vitamin K (phylloquinone) | 3.3 | µg |
| Fatty acids, total saturated | 0.027 | g |
| SFA 4:0 | 0 | g |
| SFA 6:0 | 0 | g |
| SFA 8:0 | 0 | g |
| SFA 10:0 | 0 | g |
| SFA 12:0 | 0 | g |
| SFA 14:0 | 0 | g |
| SFA 16:0 | 0.024 | g |
| SFA 18:0 | 0.003 | g |
| Fatty acids, total monounsaturated | 0.17 | g |
| MUFA 16:1 | 0 | g |
| MUFA 18:1 | 0.17 | g |
| MUFA 20:1 | 0 | g |
| MUFA 22:1 | 0 | g |
| Fatty acids, total polyunsaturated | 0.077 | g |
| PUFA 18:2 | 0.077 | g |
| PUFA 18:3 | 0 | g |
| PUFA 18:4 | 0 | g |
| PUFA 20:4 | 0 | g |
| PUFA 2:5 n-3 (EPA) | 0 | g |
| PUFA 22:5 n-3 (DPA) | 0 | g |
| PUFA 22:6 n-3 (DHA) | 0 | g |
| Cholesterol | 0 | mg |
| Alcohol, ethyl | 0 | g |
| Caffeine | 0 | mg |
| Theobromine | 0 | mg |
Nutritional Overview of Raw Apricots
Per 100 grams of raw apricots, you’ll find a modest 48 calories, making them an excellent choice for calorie-conscious eating. The macronutrient breakdown includes 1.4g of protein, 0.39g of fat, and 11.1g of carbohydrates, with 2g of dietary fiber and 9.24g of natural sugars. The fruit’s composition is predominantly water at 86.4g per 100g, contributing to its refreshing, hydrating qualities.
Rich in Essential Vitamins
Apricots stand out as an exceptional source of vitamin A, providing 96µg of RAE (Retinol Activity Equivalents) per 100g. This high vitamin A content comes primarily from beta-carotene (1090µg), the pigment responsible for the fruit’s characteristic orange hue. Vitamin A plays crucial roles in maintaining healthy vision, supporting immune function, and promoting skin health.
Additionally, apricots deliver 10mg of vitamin C per 100g, supporting immune health and collagen production. They also contain 3.3µg of vitamin K (phylloquinone), important for blood clotting and bone health, and 0.89mg of vitamin E (alpha-tocopherol), a powerful antioxidant that protects cells from oxidative damage.
Mineral Content
The mineral profile of apricots is equally impressive. Potassium leads the way at 259mg per 100g, supporting healthy blood pressure and proper muscle function. Other notable minerals include 23mg of phosphorus, 13mg of calcium, 10mg of magnesium, and trace amounts of iron (0.39mg), zinc (0.2mg), copper (0.078mg), and selenium (0.1µg).
B-Vitamins and Other Nutrients
Apricots contain a variety of B-vitamins, including thiamin (0.03mg), riboflavin (0.04mg), niacin (0.6mg), vitamin B-6 (0.054mg), and folate (9µg). While present in smaller quantities, these vitamins contribute to energy metabolism, red blood cell formation, and nervous system function. The fruit also provides 2.8mg of choline, supporting brain health and cellular function.
Carotenoids and Antioxidants
Beyond beta-carotene, apricots contain other beneficial carotenoids including alpha-carotene (19µg), cryptoxanthin beta (104µg), and lutein plus zeaxanthin (89µg). These compounds act as antioxidants, protecting your body’s cells from damage and potentially reducing the risk of chronic diseases. The absence of lycopene distinguishes apricots from red-hued fruits like tomatoes and watermelon.
Fat Composition
The minimal fat content in apricots (0.39g per 100g) consists primarily of heart-healthy unsaturated fats. The breakdown includes 0.17g of monounsaturated fatty acids (mainly oleic acid), 0.077g of polyunsaturated fatty acids (primarily linoleic acid), and only 0.027g of saturated fatty acids. Apricots contain zero cholesterol, making them heart-friendly.
Fresh Versus Dried Apricots
While fresh apricots are low in calories—approximately 17 calories per medium fruit (35g)—it’s important to note that dried apricots are significantly more calorie-dense. The dehydration process removes water and concentrates the sugars, resulting in approximately 60 calories per dried apricot. If you’re monitoring calorie intake, be mindful of portion sizes when consuming dried varieties.
Health Benefits and Protective Effects
Apricots are considered a protective food, offering numerous health benefits without adding many calories to your diet. The high fiber content (2g per 100g) supports digestive health and promotes feelings of fullness. The combination of vitamins A and C strengthens immune function, while the potassium content supports cardiovascular health by helping to regulate blood pressure.
The fruit’s rich antioxidant profile, including beta-carotene and vitamin E, may help protect against cellular damage and reduce inflammation. These protective compounds have been associated with reduced risk of certain chronic conditions when consumed as part of a balanced diet.
Incorporating Apricots Into Your Diet
Fresh apricots make an ideal low-calorie snack on their own, or they can be incorporated into various dishes. They work beautifully in baked goods, jams, sauces, salads, and desserts. Whether you prefer them fresh during summer or opt for dried apricots throughout the year, these golden fruits offer a nutritious way to satisfy your sweet cravings while supporting overall health.
Use the «Food Nutrition Calculator» to find the calorie-count of over 14,000 different meals and foods quickly and easily.
Food Calorie Calculator
Screenshot
Use the weight converter to convert pounds to kilograms, ounces to grams and other metric to imperial weight conversions. Enter the weight in one of the text boxes and press the Convert button:
You can use the Calorie Calculator:
Screenshot
The Calorie Calculator for Weight Loss can help you determine how many calories you need to consume each day.
