Apricot - How Many Calories?

Fresh apricot calories are based on the fruit, without the stone

Fresh apricots contain 48 calories per 100 grams. Weigh the raw flesh and skin you will eat, after removing the hard stone. Dried apricots, canned fruit in syrup and jam need different entries. The USDA reference describes a general raw apricot; variety and ripeness can change the exact composition. [1]

How many calories are in one, two or three apricots?

USDA's example fruit has 35 grams of edible weight, providing about 17 calories. Two of that size weigh 70 grams and provide 34 calories; three weigh 105 grams and provide 50. A small apricot and a large one are not interchangeable measures. Remove the stones before weighing your own fruit.

The calculator also offers a weighed 120-gram portion, which contains 58 calories. Four fruits match that amount only if their edible parts total 120 grams. To compare a piece selection with the gram input, use the same edible weight.

How many fresh apricots can you eat in a day?

There is no universal daily limit of two, three or four apricots. Consider their size and the other fruit you eat that day. The 105-gram, three-fruit example above is a calculation, not a prescribed serving for everyone. Fresh apricots can fit into a weight-loss eating pattern without needing to skip your next meal.

You can eat them on their own or slice them into plain yoghurt. Count the yoghurt separately if you are tracking energy or nutrients. Our snack combinations give other ways to put fruit alongside foods you enjoy.

How much sugar is in a fresh apricot?

The USDA entry reports 9.24 grams of total sugars per 100 grams. A fruit with 35 grams of edible flesh and skin therefore contains about 3.23 grams of sugars. Its total carbohydrate is 3.89 grams. Sugars are already part of that carbohydrate figure; do not add them a second time.

If you have diabetes, portion size and total carbohydrate are more useful than judging fruit by how sweet it tastes. Adding yoghurt does not guarantee that your blood glucose will stay unchanged. An individual diabetes nutrition plan can help you decide on amounts that fit your meals. [2]

Are fresh apricots good for you?

A 100-gram amount provides 2 grams of fibre, 10 milligrams of vitamin C and 259 milligrams of potassium. Apricots contribute to fruit variety and fibre intake; they are not a guaranteed remedy for constipation. A gradual increase in fibre from several foods, with enough fluid, is more useful than relying on one fruit. [3]

Neither peaches nor apricots are the healthier choice in every situation. Both can be part of a varied diet; portion size, preferences and tolerance help you choose. The vitamin A value here is 96 µg RAE per 100 grams, which should not be compared directly with a number given in IU.

Do these values apply to dried apricots or kernels?

No. Drying removes water, so 100 grams of dried fruit has a different nutrient concentration from 100 grams of fresh fruit. Do not use the 48-calorie fresh-fruit figure for dried apricots, nectar or sweetened jam. Use the relevant product entry or label.

The seed inside the hard stone is also different from the fruit. Raw apricot kernels contain amygdalin, which can release cyanide after being eaten; do not add them to your fruit portion. EFSA distinguishes this kernel risk from normal consumption of apricot flesh. [4]