Nutritional Value of Apricot per 100g

Apricot is a small fruit with a big “snack advantage”. It feels light, tastes naturally sweet-tart, and fits well when you want a clean sweet bite without feeling heavy. The form matters a lot because dried apricot becomes concentrated and much more calorie-dense.

The values provided are approximate can vary depending on the size and ripeness.

1) Fresh Apricot

Nutritional facts per 100g

Nutrient	Amount Per 100g	% Daily Value*
Calories	48 kcal	2%
Carbohydrates	11.1 g	4%
Fiber	2.0 g	7%
Sugars	9.2 g	–
Protein	1.4 g	3%
Fat	0.4 g	1%
Vitamin A	1926 IU	39%
Vitamin C	10.0 mg	11%
Potassium	259 mg	6%
Calcium	13 mg	1%

Pros

• Light and easy snack that still feels satisfying
• Good fiber for a small fruit, helps appetite control
• Sweet-tart taste helps reduce dessert cravings

Cons

• Very ripe apricots are easy to overeat because they go down fast
• Can cause bloating for sensitive digestion if eaten in large quantity
• Short season in many places, not always available fresh

Right time to eat

• Mid morning or afternoon for a clean sweet snack
• After meals as a light sweet finish
• Before walking as a light energy fruit

Health benefits

• Supports digestion routine due to fiber
• Supports daily nutrition balance with vitamin A and vitamin C
• Supports hydration and freshness because it is a juicy fruit

Best way to eat

• Eat fresh, wash well, and eat slowly
• Pair with nuts or curd for better fullness
• Add to fruit bowls instead of sugary desserts

2) Dried Apricot

Nutritional facts per 100g

Nutrient	Amount Per 100g	% Daily Value*
Calories	241 kcal	12%
Carbohydrates	62.6 g	23%
Fiber	7.3 g	26%
Sugars	53.4 g	–
Protein	3.4 g	7%
Fat	0.5 g	1%
Vitamin A	3604 IU	72%
Vitamin C	1.0 mg	1%
Potassium	1162 mg	25%
Calcium	55 mg	4%

Pros

• Very convenient and travel-friendly
• High fiber and potassium concentration per 100g
• Good option when you need a quick calorie boost

Cons

• Calorie dense, easy to overeat without noticing
• Some brands add sugar or preservatives, which changes the health value
• Not ideal for mindless snacking if your goal is fat loss

Right time to eat

• During travel when fresh fruit is not available
• On high activity days when you need energy
• As a small controlled portion snack, not a large bowl

Health benefits

• Supports digestion routine because of fiber, if portion is right
• Supports potassium intake due to concentration
• Supports quick energy needs in controlled portions

Best way to eat

• Keep portion small and pair with nuts
• Choose unsweetened versions if possible
• Drink water with it to avoid overeating

3) Canned Apricot

Nutritional facts per 100g

Nutrient	Amount Per 100g	% Daily Value*
Calories	48 kcal	2%
Carbohydrates	12.0 g	4%
Fiber	1.7 g	6%
Sugars	11.0 g	–
Protein	0.7 g	1%
Fat	0.1 g	0%
Vitamin A	765 IU	15%
Vitamin C	4.6 mg	5%
Potassium	124 mg	3%
Calcium	9 mg	1%

Pros

• Convenient, available off-season
• Soft texture works for people who avoid hard fruits
• Easy to use in quick bowls and desserts

Cons

• Can be packed in syrup, which increases sugar intake
• Less “fresh fruit” satisfaction compared to eating fresh apricots
• Easy to eat more than needed because it is soft and sweet

Right time to eat

• Occasionally as a convenience fruit option
• When fresh apricots are not available
• As part of a balanced bowl, not unlimited snacking

Health benefits

• Supports fruit intake consistency when fresh fruit is not available
• Can support cravings control if portion is managed
• Works as a lighter dessert swap if not syrup-heavy

Best way to eat

• Prefer apricots packed in water or juice, not heavy syrup
• Rinse quickly before eating to reduce extra syrup sweetness
• Pair with curd or nuts to slow down overeating

In a nutshell

Fresh apricot is best for a light, clean snack. Dried apricot is concentrated and calorie-dense, so portion control matters. Canned apricot is fine occasionally, but avoid syrup-heavy versions if you want it as a health food.

*Percent Daily Values are based on a 2,000 calorie diet.