How healthy are dried apricots?
Are dried apricots healthy? Yes, in small portions. Dried apricots score 69/100 on the HowHealthyIs Score: 100 g provide 241 kcal, 4.3 mg vitamin E and 7.3 g fiber. Dried apricots keep the potassium, fiber and beta-carotene (vitamin A) of fresh apricots, concentrated into a small, chewy piece, along with their natural sugar. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Dried apricots rank higher than 69% of them.
Counts in favor (% daily value per 100 kcal)
- Vitamin E12%
- Fiber11%
- Potassium10%
- Vitamin A8%
- Iron6%
- Magnesium3%
- Protein3%
- Calcium2%
- Vitamin C0%
Counts against
- Saturated fat0%
- Added sugars0%
- Sodium0%
Raw NRF9.3: 56 minus 0 = 55. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in dried apricots?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 241 kcal | 42 kcal | |
| Protein | 3.4 g | 0.6 g | 1% |
| Carbohydrates | 63 g | 11 g | 4% |
| Fiber | 7.3 g | 1.3 g | 5% |
| Sugars | 53 g | 9.4 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 0.5 g | <0.1 g | 0% |
| Saturated fat | <0.1 g | <0.1 g | 0% |
| Omega-3 fats | 0 g | 0 g | |
| Vitamins | |||
| Vitamin A | 180 µg | 32 µg | 4% |
| Vitamin C | 1 mg | 0.2 mg | 0% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 4.3 mg | 0.8 mg | 5% |
| Vitamin K | 3.1 µg | 0.5 µg | 0% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Folate | 10 µg | 1.8 µg | 0% |
| Minerals | |||
| Calcium | 55 mg | 9.6 mg | 1% |
| Iron | 2.7 mg | 0.5 mg | 3% |
| Potassium | 1162 mg | 203 mg | 4% |
| Magnesium | 32 mg | 5.6 mg | 1% |
| Zinc | 0.4 mg | <0.1 mg | 1% |
| Sodium | 10 mg | 1.8 mg | 0% |
Source: USDA FoodData Central, "Apricots, dried, sulfured, uncooked" (FDC 173941). Values rounded.
Why are dried apricots good for you?
A typical portion does not supply 10% or more of the daily value for any of the nine nutrients we score.
Good ways to use them
- A portable snack with a few nuts
- Tagines, stuffings and baking
What should you watch out for?
- Calorie-dense compared with fresh fruit, so small handfuls are the usual portion. Bright orange ones are treated with sulfites, which can trigger symptoms in people with asthma or sulfite sensitivity; unsulfured ones are brown.
Which fruits score higher?
Other fruits with more nutrition per calorie. Variety matters more than picking one winner.