Sweet, tangy, and packed with nutrients, apricots are much more than a summer fruit. These small, golden-orange delights have been enjoyed for centuries, not only for their delicious flavor but also for their incredible health benefits. From boosting skin health and improving digestion to supporting heart and eye health, apricots are a powerhouse of vitamins, minerals, and antioxidants.
Whether eaten fresh, dried, or used in jams and baked goods, apricots fit effortlessly into a healthy diet. But like any fruit, they come with their own set of precautions and optimal ways to consume them. In this guide, we’ll explore everything you need to know about apricots — from their nutrition facts and 20 proven health benefits to possible side effects, the best time to eat them, and how much you should enjoy each day.
What is Apricots?
Apricots are small, golden-orange fruits that belong to the Prunus genus, making them close relatives of plums, cherries, and peaches. Known for their velvety skin and sweet-tart flavor, apricots have been cultivated for thousands of years, with their origins tracing back to China and Central Asia.
Today, apricots are enjoyed fresh, dried, canned, or as part of jams, juices, and desserts. They’re also praised for their high nutritional value, being packed with vitamins, minerals, and antioxidants that contribute to overall health. Their unique blend of sweetness and slight tang makes them a favorite in both sweet and savory dishes.
Nutrition Facts of Apricots (Per 100g)
| Nutrient | Amount |
|---|---|
| Calories | 48 kcal |
| Carbohydrates | 11 g |
| Protein | 1.4 g |
| Fat | 0.4 g |
| Fiber | 2 g |
| Sugars | 9 g |
| Vitamin A | 96 µg |
| Vitamin C | 10 mg |
| Vitamin E | 0.9 mg |
| Vitamin K | 3.3 µg |
| Potassium | 259 mg |
| Calcium | 13 mg |
| Magnesium | 10 mg |
| Phosphorus | 23 mg |
| Iron | 0.4 mg |
| Beta-carotene | 1094 µg |
Values may vary depending on ripeness and variety.
20 Science-Backed Health Benefits of Apricots
- Rich in Antioxidants – Apricots contain vitamins A, C, and E, along with beta-carotene, which help neutralize free radicals and reduce oxidative stress.
- Supports Eye Health – The high vitamin A and beta-carotene content promote good vision and help prevent age-related macular degeneration.
- Boosts Skin Health – Antioxidants and vitamin C help keep skin youthful, improve elasticity, and reduce signs of aging.
- Enhances Digestive Health – The dietary fiber aids in digestion, prevents constipation, and supports gut health.
- Strengthens the Immune System – Vitamin C boosts immunity and helps the body fight infections.
- Aids in Weight Management – Low in calories but high in nutrients, apricots make a great snack for weight control.
- Supports Heart Health – Potassium in apricots helps regulate blood pressure and maintain cardiovascular health.
- Improves Bone Strength – Calcium, magnesium, and phosphorus contribute to stronger bones and help prevent osteoporosis.
- Hydrates the Body – With a high water content, apricots help maintain hydration levels.
- Boosts Iron Levels – Apricots, especially dried ones, provide iron, which helps prevent anemia.
- Reduces Inflammation – Antioxidants and plant compounds help lower inflammation in the body.
- Protects Against Certain Cancers – Beta-carotene and other phytonutrients may reduce the risk of some cancers.
- Supports Liver Function – Apricots aid in detoxification and help maintain a healthy liver.
- Promotes Healthy Pregnancy – Rich in vitamins and minerals needed for fetal development.
- Aids in Muscle Function – Potassium supports proper muscle contractions and nerve function.
- Improves Respiratory Health – Apricots can help soothe symptoms of asthma and other respiratory issues.
- Balances Electrolytes – The potassium content helps balance fluids and electrolytes in the body.
- Enhances Blood Circulation – Iron and copper in apricots improve red blood cell production.
- Keeps Hair Healthy – Vitamin E and antioxidants nourish hair follicles, promoting growth and shine.
- Supports Mental Health – Nutrients in apricots help reduce stress and improve cognitive function.
10 Side Effects of Apricots
- May Cause Allergic Reactions – Some individuals may be allergic to apricots or their seeds.
- Contains Cyanogenic Compounds in Seeds – Apricot kernels have amygdalin, which can produce cyanide and be toxic in large amounts.
- Can Cause Digestive Upset – Overeating apricots may lead to bloating, diarrhea, or stomach cramps.
- Possible Interaction with Medications – Can interact with blood thinners, diuretics, and certain heart medicines.
- High Sugar in Dried Form – Dried apricots contain concentrated sugars, which may affect blood sugar levels.
- May Trigger Migraines – In sensitive individuals, dried apricots containing sulfites may cause headaches.
- Risk for Diabetics if Overconsumed – High sugar content in excess can spike blood glucose levels.
- Potential for Low Blood Pressure – Due to high potassium, excessive intake may lower blood pressure too much.
- Possible Foodborne Illness – Improperly stored apricots can harbor bacteria or mold.
- Risk of Weight Gain – Eating too many dried apricots can contribute to excess calorie intake.
How to Eat Apricots?
- Fresh – Wash and eat them whole as a snack.
- Dried – Enjoy as a sweet, chewy treat or add to trail mix.
- Smoothies – Blend with yogurt, milk, or juice for a refreshing drink.
- Salads – Add slices to green salads for a sweet touch.
- Baking – Use in muffins, cakes, or pies.
- Jams and Preserves – Cook into spreads for bread and pastries.
- Cooking – Add to savory dishes, stews, or sauces for a fruity flavor.
Tips for Consuming Apricots
- Choose firm yet slightly soft apricots for best flavor.
- Store fresh apricots at room temperature until ripe, then refrigerate.
- Rinse before eating to remove dirt or pesticides.
- For dried apricots, opt for unsweetened, sulfite-free varieties.
- Pair with nuts or yogurt for a balanced snack.
- Avoid eating the seeds unless specially processed and sold for consumption.
Other Uses of Apricots
- Apricot Oil – Used in skincare for moisturizing and improving skin tone.
- Hair Care – Oil can be used to nourish and condition hair.
- Traditional Medicine – Used in various cultures for digestive and respiratory health.
- Cosmetics – Apricot extracts are found in creams, scrubs, and masks.
- Culinary Applications – Apricot-based sauces and glazes for meats.
How Much Apricots Can You Eat in a Day?
For most healthy adults:
- Fresh Apricots – 3 to 4 medium apricots per day.
- Dried Apricots – About 30–40 grams (5–6 pieces) per day.
Moderation is key, especially for people with diabetes or those on potassium-restricted diets.
Best Time to Eat Apricots
- Morning – Boosts metabolism and provides quick energy.
- Pre-Workout – Natural sugars give a healthy energy lift.
- As a Midday Snack – Helps prevent unhealthy cravings.
Avoid eating in excess late at night to prevent digestive discomfort.
Who Should Eat Apricots?
- People seeking better skin health.
- Those needing a fiber boost for digestion.
- Individuals with low iron levels.
- Pregnant women needing extra vitamins and minerals.
- Athletes for energy and electrolyte balance.
Who Should Not Eat Apricots?
- People allergic to stone fruits.
- Those with very low blood pressure.
- Individuals on potassium-restricted diets (e.g., kidney disease patients).
- People with fructose intolerance.
- Children should avoid seeds due to cyanide risk.
Precautions and Interactions
- Medication Interactions – Apricots may enhance the effect of blood pressure medications, diuretics, or anticoagulants.
- Seed Safety – Avoid consuming raw kernels to prevent cyanide poisoning.
- Diabetes Management – Monitor blood sugar levels if eating dried apricots.
- Allergies – Seek medical advice if experiencing itching, swelling, or breathing issues after eating.
- Pregnancy and Breastfeeding – Safe in moderate amounts, but avoid unprocessed seeds.
FAQ’s
Are apricots good for weight loss?
Yes, Apricots are low in calories and high in fiber, which can help you feel full for longer and prevent overeating.
Are dried apricots as healthy as fresh apricots?
Dried apricots contain the same nutrients as fresh ones but in more concentrated amounts. However, they also have more sugar and calories per serving, so eat them in moderation.
Can apricots help improve skin health?
Yes, Apricots are rich in vitamin C, vitamin A, and antioxidants, which support skin elasticity, hydration, and protection against damage.
Are apricots safe during pregnancy?
Yes, in moderation. Apricots provide essential vitamins and minerals for pregnancy. However, avoid consuming raw apricot kernels due to their cyanide content.
How should apricots be stored?
Keep unripe apricots at room temperature until they soften, then refrigerate them to extend freshness.
Can apricots cause allergies?
Yes, some people are allergic to stone fruits, including apricots. Symptoms may include itching, swelling, or difficulty breathing.
Can diabetics eat apricots?
Yes, but in controlled portions. Fresh apricots have a low glycemic index, but dried ones contain more sugar and should be limited.
Are apricot seeds safe to eat?
No, Raw apricot kernels contain amygdalin, which can produce cyanide in the body and be toxic in high amounts.
What is the Indian name for apricots?
In India, apricots are commonly known as Khubani or Jardalu, especially in Hindi and Urdu-speaking regions. In Kashmir and Ladakh, they are a popular local fruit.
Are apricots high in sugar?
Fresh apricots have a moderate sugar content (about 9 grams per 100g). However, dried apricots contain concentrated sugars, making them higher in sugar per serving.
Do apricots burn belly fat?
Apricots alone won’t directly burn belly fat, but they are low in calories, high in fiber, and help control appetite, which can support weight loss when combined with a balanced diet and exercise.
When to eat apricots for weight loss?
Morning or as a mid-morning snack is best. The fiber and natural sugars provide energy while keeping you full for longer.
What do apricots taste like?
Apricots have a delicate, sweet flavor with a slight tartness. Their taste is often described as a mix between peaches and plums.
Can I eat apricots every day?
Yes, you can eat apricots daily in moderation — around 3–4 fresh apricots or 5–6 dried ones for most healthy adults.
Does apricot lighten the skin?
Apricots are rich in vitamin C and antioxidants, which may help brighten the skin and promote an even skin tone over time. While they won’t drastically “whiten” skin, regular consumption or topical use (like apricot oil or scrubs) can improve radiance and reduce dullness.
Do apricots clear acne?
Apricots contain vitamin A and anti-inflammatory compounds that can support skin health and reduce acne-related inflammation. Eating them as part of a balanced diet may help, and apricot kernel oil is sometimes used in skincare for its soothing effects. However, they are not a standalone cure for acne.
Is apricot healthier than peach?
Both fruits are nutrient-rich, but apricots generally have slightly higher amounts of vitamin A, potassium, and certain antioxidants per serving. Peaches, on the other hand, have more vitamin C and water content. Which is “healthier” depends on your nutritional needs.
Are apricots better than bananas?
Apricots and bananas offer different health benefits. Apricots are lower in sugar and calories, and provide more vitamin A and certain antioxidants. Bananas are higher in potassium, vitamin B6, and carbohydrates, making them great for quick energy. Neither is universally “better” — it depends on your dietary goals.
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