Apricots, raw
FDC 171697cup, halves (155 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 82 · +1 vs Fruits & juices medianFresh apricots score 82 of 100, a Strong rating that ranks 28th of 60 in the fruits and juices category, essentially level with the category median. The fruit's carbohydrate is its dominant macro, and its standout nutrients are vitamin C and vitamin A, each supplying 11% DV.
Apricots are eaten out of hand, sliced into fruit salads, or halved and grilled to concentrate their flavor. A cup of halves (155 g) supplies 2 g of fiber alongside 9.24 g of sugar, so while the fruit is low in calories at 48 per 100 g, most of its carbohydrate is naturally occurring sugar rather than fiber.
See how this score is calculated, build a plate around apricots, raw, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 48 kcal | 2% |
| Total fat | 0.39 g | 1% |
| Saturated fat | 0.03 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 1 mg | 0% |
| Carbohydrate | 11 g | 4% |
| Dietary fiber | 2 g | 7% |
| Sugars | 9.2 g | |
| Protein | 1.4 g | 3% |
| Potassium | 259 mg | 6% |
| Calcium | 13 mg | 1% |
| Iron | 0.39 mg | 2% |
| Magnesium | 10 mg | 2% |
| Vitamin C | 10 mg | 11% |
| Vitamin A | 96 µg | 11% |
| Vitamin E | 0.89 mg | 6% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 74 kcal | 4% |
| Total fat | 0.6 g | 1% |
| Saturated fat | 0.04 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 1.6 mg | 0% |
| Carbohydrate | 17 g | 6% |
| Dietary fiber | 3.1 g | 11% |
| Sugars | 14 g | |
| Protein | 2.2 g | 4% |
| Potassium | 401 mg | 9% |
| Calcium | 20 mg | 2% |
| Iron | 0.6 mg | 3% |
| Magnesium | 16 mg | 4% |
| Vitamin C | 16 mg | 17% |
| Vitamin A | 149 µg | 17% |
| Vitamin E | 1.4 mg | 9% |
Source: USDA FoodData Central · Public domain
FDC 171697Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the fruits & juices median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Mangos, rawDensity 83 vs 82Horned melon (Kiwano)Density 83 vs 82Orange Pineapple Juice BlendDensity 83 vs 82Original analysis by NutriVerdict
In the kitchen and how to use it
Fresh apricots have a soft, velvety skin and a juicy, slightly tart-sweet flesh that firms up as they ripen from green to deep gold-orange. Eaten out of hand they're a simple stone-fruit snack, but they also hold their shape well enough to be halved and grilled, poached in a light syrup, baked into tarts and crumbles, or simmered down into jam. Dried apricots concentrate the sugars and chew into a dense, tangy snack used in trail mixes, tagines and rice pilafs, where their tartness balances savory spices, and apricot halves are also a classic addition to a cheese board alongside nuts and honey.
Choose apricots that give slightly to gentle pressure and smell fragrant at the stem end; they ripen further at room temperature over a day or two and then keep in the refrigerator for about a week. At only 48 calories per cup of halves, apricots are a low-calorie way to round out a fruit bowl or dessert, and they contribute 11% DV each of vitamin C and vitamin A along with 9.24 g of natural sugar and just 2 g of fiber per 100 g. Sliced into a morning bowl of yogurt or oatmeal, a cup of apricots adds sweetness and volume for very few calories, and only 1 mg of sodium per 100 g.
Frequently asked questions about apricots, raw
How many calories are in apricots?
Raw apricots have 48 calories per cup of halves (155 g), or 48 calories per 100 g.
What vitamins are apricots a good source of?
Apricots provide 11% of the daily value each for vitamin C and vitamin A per 100 g.
How do you store fresh apricots?
Ripen slightly underripe apricots at room temperature for a day or two, then refrigerate ripe fruit and use within about a week.