9 Health and Nutrition Benefits of Apricots

Medically Reviewed on 7/20/2022
9 Health and Nutrition Benefits of Apricots
Learn about the nutritional profile and health benefits of apricots

Apricots (Prunus armeniaca) are small drupes that look similar to peaches or plums. They are typically orange or yellow with a hint of red on either side.

Like most fruits, apricots are rich in nutrients, vitamins, and minerals. Learn about the nutritional profile and health benefits of apricots.

What is the nutritional profile of apricots?

Table: Nutrients in 1 raw apricot (35 grams) according to the USDA
Nutrient Amount
Calories 17
Sodium 0.4 mg
Carbohydrates 3.9 grams
Fat 0.1 grams
Fiber 0.7 grams
Sucrose 3.2 grams
Protein 0.5 grams
Potassium 90.6 mg
Vitamin A 33.6 mcg
Phosphorus 8.1 mg

9 health benefits of apricots

1. Low in calories

Apricots are low-calorie fruits, with only 17 calories per raw apricot. For comparison, there are 104 calories in a medium-sized apple. Therefore, 6 raw apricots still have fewer calories than an entire apple.

Although dried apricots have a higher concentration of calories and sugar, they are also higher in vitamins and minerals than fresh apricots. This means that they make excellent snacking options that are nutritious and can satisfy your sweet cravings.

2. High in antioxidants

Apricots contain a high amount of antioxidants, such as beta carotene and vitamins A and C. Antioxidants work to protect the body from disease by combating the effect of free radicals that can accumulate over time and cause cell damage.

3. Promotes gut health

Apricots are a great source of dietary fiber, both soluble and insoluble. Fiber is crucial for preventing digestive problems such as constipation and for encouraging the growth of good gut bacteria

4. Protects your heart

Due to the high fiber content, apricots are good for lowering bad cholesterol and increasing good cholesterol. Apricots are also rich in potassium, which helps promote healthy heart function.

5. Promotes eye health

Apricots are rich in vitamin A, or retinol, which promotes healthy vision. In addition, the beta carotene content in apricots lower the risk of age-related macular degeneration, which is a condition that can lead to blindness.

6. Strengthens bones

Apricots are rich in calcium, which is essential for bone growth and maintenance. The potassium content in apricots is also good for bone health because potassium helps with calcium absorption.

7. Lowers the risk of anemia

Because apricots are loaded with iron, they can help improve blood flow and lower the risk of anemia. The copper content in apricots helps with iron absorption.

8. Boosts skin health

Phytonutrients such as vitamin C and A in apricots can help boost skin health by protecting against sun damage, boosting collagen production, and fighting inflammation that can cause acne and other skin problems.

9. May be suitable for people with diabetes

Apricots have a low glycemic index and do not cause rapid spikes in blood sugar when consumed in moderation. Studies have shown that moderate fructose intake from dried fruits, such as dried apricots, may help regulate postprandial glucose levels.


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Medically Reviewed on 7/20/2022
Image Source: iStock image

WebMD. Apricots: Health Benefits, Nutrition, and Uses. https://www.webmd.com/diet/health-benefits-apricots

Alajil O, Sagar VR, Kaur C, et al. Nutritional and Phytochemical Traits of Apricots (Prunus Armeniaca L.) for Application in Nutraceutical and Health Industry. Foods. 2021 Jun 10;10(6):1344. https://pubmed.ncbi.nlm.nih.gov/34200904/