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Apricot

Fruit

Apricot

A low-calorie, nutrient-dense stone fruit rich in vitamin A and antioxidants.

A small, yellowish-orange stone fruit with a soft, slightly velvety skin and sweet, tangy flesh surrounding a hard pit.

low-calorie high-vitamin-a fruit

Typical serving · 35g

Common varieties · Blenheim, Moorpark, Tilton, Goldcot, Patterson +1 more

80health

Overall context score across nutrition, safety, and diet fit

At a glance

Quick facts

Simple indicators based on nutrition, processing, and diet fit.

Low calorieLow glycemicWeight lossDiabetes-friendlyGut health

The story

What makes it unique

Apricots are low-calorie, water-rich fruits with a low glycemic index. They provide moderate fiber that slows digestion and promotes satiety. Their macronutrient profile is carbohydrate-dominant with minimal fat and protein. As a minimally processed whole food, they retain their natural cellular structure and phytonutrient density.

Varieties: Blenheim · Moorpark · Tilton · Goldcot · Patterson · Royal

#apricot#stonefruit#lowcaloriefruit#vitamina#lowglycemic#weightlossfood#antioxidants#freshfruit#healthysnack

Per 100g

Nutrition breakdown

Macro balance and key metrics at a glance.

Energy

48kcal

Density 0.48 kcal/g

Protein

1.4g

Carbs

11.1g

Fat

0.4g

Fiber

2g

Sugar

9.2 g

Sodium

1 mg

Potassium

259 mg

Glycemic index

34

Glycemic load

4

Water content

86%

Standout compounds

Nutrient highlights

  • Vitamin A

    high

    Supports eye health and immune function

  • Potassium

    moderate

    Helps regulate blood pressure and fluid balance

  • Fiber

    moderate

    Promotes digestive regularity and satiety

  • Vitamin C

    moderate

    Acts as an antioxidant and supports collagen synthesis

Wellness map

Health scores & processing

Weight loss
85
Satiety
65
Blood sugar
80
Gut health
70
Heart health
75
Fitness
70
Processing
100

NOVA processing scale

1
Min
2
3
4
Ultra

minimally processed · Whole food

Fresh apricots are whole, unprocessed plant foods consumed in their natural state.

Diet compatibility

  • Weight loss
  • Muscle gain
  • Diabetes
  • Gut health
  • Low carb
  • High protein
  • Heart health

Relative standing

Food rankings

Qualitative ranks compared to similar whole foods.

  • Satietygood
  • Blood sugarexcellent
  • Nutrient densitygood
  • Fitness fuelmoderate
  • Processing qualityexcellent

Eat with confidence

Food safety profile

Fresh apricots are generally safe but often carry pesticide residues on their skin. Washing thoroughly reduces surface chemicals. The pit contains amygdalin, which converts to cyanide if crushed and consumed in large amounts.

85safety

Evidence confidence 90%

  • Pesticidesmoderate
  • Antibioticslow
  • Heavy metalslow
  • Contaminationlow

Watch for

  • pesticide residues
  • amygdalin in pits

Safer choices

Organic apricots to avoid pesticide exposure

Prep tips

Rinse thoroughly under running water and gently rub the skin to remove pesticide residues. Avoid eating the pits.

Conventional apricots frequently test positive for multiple pesticide residues, though usually within regulatory limits.

Deep dive

Health analysis

How this food may fit different goals and preparation choices.

  1. Weight loss

    Low energy density and high water content promote fullness without excess calories.

  2. Blood sugar

    Low glycemic index and load prevent rapid blood sugar spikes, making them suitable for glucose management.

  3. Fitness & energy

    Provides a quick-digesting carbohydrate source for light pre-workout energy but lacks sufficient protein for recovery.

  4. Gut health

    Moderate fiber content supports healthy digestion and feeds beneficial gut bacteria.

  5. Processing quality

    A whole, unrefined food with intact cellular structure and maximal nutrient retention.

  6. Food safety

    Pesticide residues on the skin are the primary concern; washing or choosing organic mitigates this risk.

  7. Common mistakes

    Confusing dried apricots with fresh ones in calorie counting, or eating the pits which contain toxic compounds.

  8. Best preparation

    Consumed raw with the skin on to maximize fiber and antioxidant intake.

Practical guide

Best use cases

When and how this food fits real eating patterns.

  • Pre-workout snack

    Provides easily digestible carbohydrates for quick energy without causing heaviness.

  • Low-calorie sweet treat

    Satisfies sweet cravings with minimal calories and beneficial nutrients.

  • Vitamin A boost

    Excellent source of beta-carotene to support vision and skin health.

Balance sheet

Pros & cons

Upsides

  • Low calorie and low energy density
  • Excellent source of vitamin A and antioxidants
  • Low glycemic index supports stable blood sugar
  • Good source of potassium for heart health
  • Convenient portable whole food snack

Trade-offs

  • Low in protein and dietary fat
  • Pesticide residues are common on conventional skins
  • Dried versions are high in sugar and calories
  • Pits contain toxic amygdalin

Fit check

Who is it for?

Great match

  • low-calorie snacking
  • blood sugar management
  • vitamin A intake
  • pre-workout energy

Consider alternatives

  • strict ketogenic diets
  • high-protein diets
  • bulk calorie surplus needs

Side by side

How it compares

Open the full head-to-head analysis for nutrition, safety, and practical tradeoffs.

  • Apricot

    This food

    Apricot

    VS90% alike
    Peach

    Compare with

    Peach

    Apricots are lower in calories and higher in vitamin A, while peaches are slightly larger and sweeter.

    Apricots provide more vitamin A and fewer calories, while peaches offer slightly more fiber and volume per serving.

    Apricot vs Peach
  • Apricot

    This food

    Apricot

    VS85% alike
    Plum

    Compare with

    Plum

    Apricots are significantly higher in beta-carotene, while plums offer slightly more vitamin C and antioxidants.

    Apricots are a better source of vitamin A, whereas plums provide more unique antioxidants like anthocyanins.

    Apricot vs Plum
  • Apricot

    This food

    Apricot

    VS80% alike
    Dried Apricot

    Compare with

    Dried Apricot

    Fresh apricots are vastly lower in sugar and calories, while dried apricots offer concentrated iron and potassium.

    Fresh apricots are better for weight loss and blood sugar, while dried apricots act as a dense energy source with more iron.

    Apricot vs Dried Apricot
  • Apricot

    This food

    Apricot

    VS75% alike
    Apple

    Compare with

    Apple

    Apples are higher in fiber and satiety, but apricots are much lower in calories and carbs with far more vitamin A.

    Apples provide more fiber and fullness, while apricots are lower in calories and richer in vitamin A.

    Apricot vs Apple
  • Apricot

    This food

    Apricot

    VS90% alike
    Nectarine

    Compare with

    Nectarine

    Apricots provide dramatically more vitamin A, while nectarines are larger and slightly higher in vitamin C.

    Apricots are lower in calories and higher in vitamin A, while nectarines offer a larger portion size for satiety.

    Apricot vs Nectarine
  • Apricot

    This food

    Apricot

    VS70% alike
    Cherry

    Compare with

    Cherry

    Apricots are lower in sugar and higher in vitamin A, while cherries are richer in anti-inflammatory anthocyanins.

    Apricots are lower in sugar and better for vitamin A, while cherries excel in anti-inflammatory antioxidants.

    Apricot vs Cherry
  • Apricot

    This food

    Apricot

    VS65% alike
    Mango

    Compare with

    Mango

    Apricots are much lower in sugar and calories, while mangoes provide more vitamin C and folate.

    Apricots are the lower-calorie choice for blood sugar control, while mangoes offer more vitamin C and energy.

    Apricot vs Mango
  • Apricot

    This food

    Apricot

    VS60% alike
    Pear

    Compare with

    Pear

    Pears are significantly higher in fiber, but apricots are lower in calories and carbs with much more vitamin A.

    Pears provide superior fiber for satiety, while apricots are a lighter, lower-calorie source of vitamin A.

    Apricot vs Pear
  • Apricot

    This food

    Apricot

    VS60% alike
    Fig

    Compare with

    Fig

    Apricots are lower in sugar and calories, while figs are higher in fiber and calcium.

    Apricots are better for low-calorie diets and blood sugar, while figs offer more dietary fiber and calcium.

    Apricot vs Fig
  • Apricot

    This food

    Apricot

    VS55% alike
    Kiwi

    Compare with

    Kiwi

    Kiwis are much higher in vitamin C and fiber, while apricots are higher in vitamin A and lower in carbs.

    Kiwis provide a massive vitamin C boost and more fiber, while apricots are lower in calories and richer in vitamin A.

    Apricot vs Kiwi

Common questions

FAQ

Answers aligned with how people search for this food.

  • Are apricots good for weight loss?

    Yes, they are low in calories and high in water, helping you feel full on fewer calories.

  • Can diabetics eat apricots?

    Yes, fresh apricots have a low glycemic index and load, meaning they have a minimal impact on blood sugar when eaten in moderation.

  • How many calories are in a fresh apricot?

    One average-sized fresh apricot (about 35 grams) contains roughly 17 calories.

  • Are dried apricots as healthy as fresh?

    Dried apricots are more concentrated in nutrients but also much higher in sugar and calories per serving, so portion control is important.

  • Do apricots have a lot of sugar?

    Fresh apricots contain about 9 grams of sugar per 100 grams, which is relatively low compared to many other fruits.

  • Is it safe to eat apricot pits?

    No, apricot pits contain amygdalin, which the body converts to cyanide, making them toxic if consumed in significant amounts.

  • What vitamins are apricots high in?

    Apricots are exceptionally high in vitamin A (beta-carotene), which supports eye health and immune function.

Transparency

Data confidence

Estimated confidence for nutrition data, interpretation, safety notes, and comparisons.

95

Nutrition data

90

Health analysis

85

Food safety

90

Comparisons