Apricots
A small stone fruit rich in beta-carotene and potassium for very few calories.
Nutrition per 100 g
Standardised to 100 g of apricots for fair comparison. Typical serving: 2 apricots (70 g) — 34 kcal per 70 g serving.
| Nutrient | Per 100 g | Per serving (70 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 49 kcal | 34 kcal | 100 kcal |
| Protein | 1.4 g | 1 g | 2.9 g |
| Carbohydrate | 11.1 g | 7.8 g | 22.9 g |
| Fat | 0.4 g | 0.3 g | 0.9 g |
| Fibre | 2 g | 1.4 g | 4.1 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of apricots, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (70 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 96 µg | 67.2 µg | 11% |
| Vitamin C | 10 mg | 7 mg | 11% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0.89 mg | 0.62 mg | 6% |
| Vitamin K | 3.3 µg | 2.3 µg | 3% |
| Thiamin | 0.03 mg | 0.021 mg | 3% |
| Riboflavin | 0.04 mg | 0.028 mg | 3% |
| Niacin | 0.6 mg | 0.42 mg | 4% |
| Vitamin B6 | 0.054 mg | 0.038 mg | 3% |
| Folate | 9 µg | 6.3 µg | 2% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Pantothenic acid | 0.24 mg | 0.17 mg | 5% |
| Choline | 2.8 mg | 2 mg | <1% |
| Minerals | |||
| Calcium | 13 mg | 9.1 mg | 1% |
| Iron | 0.39 mg | 0.27 mg | 2% |
| Magnesium | 10 mg | 7 mg | 2% |
| Phosphorus | 23 mg | 16.1 mg | 2% |
| Potassium | 259 mg | 181 mg | 6% |
| Sodium | 1 mg | 0.7 mg | <1% |
| Zinc | 0.2 mg | 0.14 mg | 2% |
| Selenium | 0.1 µg | 0.07 µg | <1% |
| Copper | 0.078 mg | 0.055 mg | 9% |
| Manganese | 0.077 mg | 0.054 mg | 3% |
Source: USDA FoodData Central — Apricots, raw
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat apricots?
- Carotenoids give the orange flesh its colour and support eye health.
- Naturally sweet with a low calorie load.
- Dried apricots concentrate iron and fibre for lunchboxes.
How to include it
- Halve and roast alongside chicken or pork.
- Chop into yogurt with pistachios.
- Simmer into a compote with cinnamon.
Things to consider
- Dried versions are far more calorie-dense per gram.
- Some dried apricots are treated with sulphites, which a few people react to.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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