Dried apricots provide fiber, potassium, iron, and vitamin A, but are high in sugar.
Nutrition
A quarter cup (40 g) of dried apricots has about 77 calories, 2 g of fiber, 19 g of sugar, 380 mg of potassium, 1.1 mg of iron and 94 mcg of vitamin A (USDA).
Benefits
- Fiber for digestion.
- Potassium for blood pressure.
- Beta-carotene for vision.
- Iron, in small amounts.
Cautions
- High in sugar and calories.
- Sulfites are used to keep the orange color. They can trigger asthma in sensitive people.
- Can cause gas.
Choose
Unsulfured, brown dried apricots have no added sulfites.
Serving
A small handful (4 to 5 pieces).
Storage
Airtight, in a cool place, for 6 months.
Nutrition data
A quarter cup (about 40 grams) of dried apricot halves has about 80 calories, 22 grams of carbohydrate, 18 grams of sugar, 2 grams of fiber and 1 gram of protein. Drying concentrates nutrients: dried apricots offer about 6 times as much potassium and fiber per gram as fresh. A serving gives about 20% of the daily value of vitamin A, 15% of potassium and 8% of iron, plus vitamin E and copper.
Benefits
- Beta-carotene converts to vitamin A, which supports vision, skin and immune function.
- Potassium supports blood pressure and muscle function. Dried apricots rank among the high potassium snacks.
- Fiber supports digestion and helps relieve constipation.
- Iron, in small amounts, is helpful alongside vitamin C foods for absorption.
- Antioxidants, such as carotenoids, chlorogenic acid and polyphenols, which are studied for protecting cells.
- Portable and shelf stable, suiting hiking and travel.
Cautions
- Sulfites: most orange dried apricots are treated with sulfur dioxide to preserve color. Sulfites can trigger asthma attacks or reactions in sensitive people. Unsulfured apricots are darker brown.
- Sugar and calories are concentrated, so keep to a small portion of 4 to 5 halves.
- Large amounts may cause gas or diarrhea due to fiber and sorbitol.
- Dried fruit sticks to teeth, so brush after eating.
- Apricot kernels contain amygdalin, which turns into cyanide. The European Food Safety Authority warns against eating raw kernels in large amounts, and the FDA does not allow their sale as medicine.
Choose
Look for products with no added sugar and ideally unsulfured and organic. Check the label for ingredients: just apricots.
Serving
Eat as a snack with nuts, chop into oatmeal, yogurt, salads, couscous and tagines, or bake into bars. A common serving is about a quarter cup.
Storage
Store in an airtight container in a cool, dark place for 6 months, or in the fridge for up to a year. Freezing keeps them for even longer.
Concentration of nutrients after drying
Drying removes about 85 percent of the water, so nutrients concentrate. Raw apricots have about 48 calories per 100 grams, while dried apricots have about 241 calories per 100 grams and 53 grams of sugar. Half a cup of dried apricots (about 65 grams) provides about 3.7 grams of fiber, roughly 1,100 mg of potassium and a large share of vitamin A as beta carotene. They contain around 2.7 mg of iron per 100 grams, which is plant based and absorbed less than iron from meat. Sulfur dioxide preserves the orange color and prevents browning, but it can trigger wheezing in people with asthma or sulfite sensitivity. Unsulfured dried apricots are brown and darker, and the taste is slightly different.
Based on data from the USDA FoodData Central and the FDA
