Know what’s on your plate
Apricots
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 48 kcal —
- Protein 1.4 g 3%
- Carbohydrate 9.1 g 3%
- Fat 0.4 g 1%
- Saturated fat 0 g 0%
- Fibre 2 g 7%
- Sugars 9.2 g —
- Sodium 1 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 96 µg 11%
- Vitamin C 10 mg 11%
- Vitamin D 0 µg 0%
- Vitamin E 0.89 mg 6%
- Vitamin K 3.3 µg 3%
- Thiamin (B1) 0.03 mg 3%
- Riboflavin (B2) 0.04 mg 3%
- Niacin (B3) 0.6 mg 4%
- Pantothenic acid (B5) 0.24 mg 5%
- Vitamin B6 0.05 mg 3%
- Folate (B9) 9 µg 2%
- Vitamin B12 0 µg 0%
- Choline 2.8 mg 1%
Minerals
- Calcium 13 mg 1%
- Iron 0.39 mg 2%
- Magnesium 10 mg 2%
- Phosphorus 23 mg 2%
- Potassium 259 mg 6%
- Zinc 0.2 mg 2%
- Copper 0.08 mg 9%
- Manganese 0.08 mg 3%
- Selenium 0.1 µg 0%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 48 | 1.4 g | 9.1 g | 0.4 g |
| 1 × cup, halves | 155 g | 74 | 2.2 g | 14 g | 0.6 g |
| 1 × cup, sliced | 165 g | 79 | 2.3 g | 15 g | 0.6 g |
| 1 × apricot | 35 g | 17 | 0.5 g | 3.2 g | 0.1 g |
| 2 × cup, halves | 310 g | 149 | 4.3 g | 28 g | 1.2 g |
| ½ × cup, halves | 77.5 g | 37 | 1.1 g | 7.1 g | 0.3 g |
| 3 × cup, halves | 465 g | 223 | 6.5 g | 42 g | 1.8 g |
| 4 × cup, halves | 620 g | 298 | 8.7 g | 57 g | 2.4 g |
Similar foods
- Dried apricot188 kcal / 100 g
- Dehydrated apricotslow-moisture, sulfured, uncooked320 kcal / 100 g
- Pitted apricotraw44 kcal / 100 g
- Canned apricotunsweetened, canned, drained23 kcal / 100 g
- Apricot juicecanned in pear juice, juice only45 kcal / 100 g
- Albaricoque42 kcal / 100 g
- Plumsraw46 kcal / 100 g
- Nectarinesraw44 kcal / 100 g
- Peachesraw, flesh and skin33 kcal / 100 g
- Cranberriesraw46 kcal / 100 g
Questions about Apricots
How do you choose ripe apricots?
Look for fruit that is orange or golden, fragrant and slightly soft when pressed; avoid hard, greenish apricots or ones with bruised, leaking patches. A blush on the skin does not necessarily mean it is ripe.
Do apricots need to be peeled before eating or cooking?
No: the skin is edible, so rinse and dry apricots, then eat them whole or halve and remove the stone. For a smooth purée, you can push cooked apricots through a sieve if you do not want the skin.
How should you store fresh apricots?
Leave firm apricots at room temperature until they yield slightly to gentle pressure. Once ripe, refrigerate them and eat within a few days; bring them back to room temperature before serving for a fuller aroma.
Can you freeze apricots?
Yes. Halve them, remove the stones and freeze the pieces in a single layer on a tray; once firm, transfer them to a sealed freezer bag. Use them straight from frozen in crumbles, smoothies or compote.
What can you make with ripe apricots?
Simmer halved apricots with a splash of water until soft for compote, or bake them cut-side up in a tart or crumble. They also work well grilled and served with yoghurt, or alongside roast pork and chicken.
Can you eat apricot kernels?
Do not eat the kernel inside an apricot stone. It can contain amygdalin, which releases cyanide when digested; the stone itself should be discarded, especially where children might mistake it for food.
Are fresh or dried apricots more concentrated in energy?
Dried apricots are much more concentrated: they provide 241 kcal per 100 g, compared with 48 kcal per 100 g for fresh apricots. Drying removes water, so a small handful of dried fruit represents more fruit than the same weight fresh.
How much fibre is in an apricot?
One medium apricot, about 35 g, provides 0.7 g of fibre. The skin contributes to the fruit's fibre, so there is no need to peel it.
Source: USDA FoodData Central 171697 · per 100 g · carbohydrate per EU label, fibre excluded
