Dried apricots score very well at 77/100, primarily due to their rich fiber content and significant micronutrient contributions, making them a nutritious fruit choice.
Dried apricots earn a FoodScore of 77/100, placing them in the 'Very good' category.
A 100g serving provides 7.3g of fiber, contributing significantly to daily intake.
They are an excellent source of potassium with 1162mg per 100g, meeting 25% of the Daily Value.
This fruit is minimally processed (NOVA class 1) and contains 0g of added sugar.
Dried apricots offer 20% of the Daily Value for Vitamin A, important for vision and immune function.
Scores +15 points above the fruit category average (62/100 across 69 foods).
Fiber
7.3g
26% of Daily Value
Protein
3.39g
7% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
10mg
0% of Daily Value
+
What it brings to the table
Fiber (7.3g)+9
Micronutrients (Potassium, Iron, Vitamin A, Vitamin E)+8
Whole food (NOVA 1)+10
−
What holds it back
Nothing significantly penalised here. Well done.
Why it scores 77
Dried apricots achieve a strong FoodScore of 77 out of 100, largely driven by their excellent nutritional profile. A significant bonus of +9 points is awarded for their high fiber content, providing 7.3g per 100g serving, which is nearly a third of the recommended daily intake for many adults. They also receive an additional +8 points for their rich micronutrient profile, particularly for substantial amounts of potassium (1162mg, 25% DV), iron (2.66mg, 15% DV), and Vitamin A (20% DV). The fact that dried apricots are a minimally processed whole food (NOVA class 1) contributes a further +10 points, aligning with dietary guidelines that emphasize whole, unprocessed foods. Notably, this food incurs no penalties, as it contains 0g of added sugar, very low total fat (0.51g), and minimal sodium (10mg). To achieve an even higher score, dried apricots would need to naturally contain higher levels of a broader range of micronutrients or protein, but their current composition already makes them a highly beneficial food.
Health benefits
What the nutrients in apricot dried actually do for you, grounded in established dietary science.
Supports Digestive Health
Dried apricots are an excellent source of dietary fiber, with 7.3g per 100g serving. This significant fiber content is crucial for maintaining a healthy digestive system. Fiber adds bulk to stool, which can help prevent constipation and promote regular bowel movements. Research supports that adequate fiber intake also contributes to a healthy gut microbiome by providing prebiotics that feed beneficial gut bacteria. Including fiber-rich foods like dried apricots can be a simple way to boost your daily intake and support overall gut function, though it's important to increase fiber gradually to avoid digestive discomfort.
Contributes to Heart Health
The potassium content in dried apricots is notably high, providing 1162mg per 100g, which is 25% of the Daily Value. Potassium plays a vital role in maintaining healthy blood pressure by counteracting the effects of sodium and helping to relax blood vessel walls. Dietary guidelines emphasize the importance of consuming potassium-rich foods to support cardiovascular health. Furthermore, dried apricots contain minimal sodium (10mg) and are very low in total and saturated fat, aligning with recommendations for a heart-healthy diet. While beneficial, a balanced diet rich in various fruits and vegetables is key for comprehensive heart protection.
Boosts Vision and Immune Function
Dried apricots are a good source of Vitamin A, supplying 20% of the Daily Value per 100g serving. Vitamin A is essential for maintaining healthy vision, particularly in low light conditions, and plays a critical role in the proper functioning of the immune system. It supports the development and maintenance of various immune cells, helping the body defend against infections. Including foods rich in Vitamin A, like dried apricots, can contribute to overall eye health and bolster the body's natural defenses. However, it's important to consume a variety of colorful fruits and vegetables to ensure a broad spectrum of carotenoids and other beneficial compounds.
Supports Energy and Oxygen Transport
With 2.66mg of iron per 100g, dried apricots contribute 15% of the Daily Value, making them a notable plant-based source of this essential mineral. Iron is crucial for the production of hemoglobin, a protein in red blood cells that carries oxygen from the lungs to all parts of the body. Adequate iron intake is vital for maintaining energy levels and preventing iron-deficiency anemia, which can lead to fatigue and weakness. While the iron in plant foods is non-heme iron, which is less readily absorbed than heme iron from animal sources, pairing dried apricots with Vitamin C-rich foods can enhance its absorption. This makes them a valuable addition to vegetarian and vegan diets.
Dried apricots score very well at 77/100, primarily due to their rich fiber content and significant micronutrient contributions, making them a nutritious fruit choice.
How to eat it
Dried apricots are a versatile and convenient fruit, often enjoyed as a snack or incorporated into various dishes. Their concentrated sweetness and chewy texture make them a popular addition to both sweet and savory recipes. They are commonly found in trail mixes, baked goods, and as a topping for cereals or yogurt. A typical serving size is around 40-50g, which provides a good balance of natural sugars and fiber.
Enjoy dried apricots as a quick, portable snack on their own, especially when you need a natural energy boost.
Chop dried apricots and add them to oatmeal, yogurt, or salads for a burst of sweetness and extra fiber.
Pair dried apricots with nuts or seeds to create a balanced snack that combines fiber with healthy fats and protein, promoting satiety.
Rehydrate dried apricots by soaking them in warm water for a short period to make them plumper and softer, ideal for baking or pureeing.
Store dried apricots in an airtight container in a cool, dark place to maintain freshness and prevent them from drying out further.
Things to keep in mind
Dried apricots are generally safe for most people when consumed in moderation. However, their high fiber content can cause digestive discomfort, such as bloating or gas, if consumed in very large quantities or if your body is not accustomed to a high-fiber diet. It's advisable to increase fiber intake gradually. Some individuals may also be sensitive to sulfites, which are often used as a preservative in dried fruits to maintain color and extend shelf life; sulfite-free options are available. Due to their concentrated natural sugars, individuals managing blood sugar levels should monitor portion sizes.
Yes, dried apricots are considered a healthy food, scoring 77/100 on FoodScore. They are a minimally processed fruit (NOVA class 1) rich in dietary fiber, potassium, and Vitamin A. They contain no added sugar and are low in fat and sodium, making them a nutritious choice for most diets.
Are dried apricots good for weight loss?
Dried apricots can be part of a weight-loss diet due to their fiber content (7.3g per 100g), which can promote satiety and help you feel full longer. However, they are calorie-dense (241 calories per 100g) due to concentrated natural sugars. Portion control is key to avoid overconsumption of calories when trying to lose weight.
Are dried apricots good for blood sugar management?
Dried apricots contain natural sugars but also provide significant dietary fiber (7.3g per 100g), which can help moderate the rise in blood sugar compared to foods with added sugars and no fiber. They have no added sugar. Individuals managing diabetes should still consume them in moderation and monitor their impact on blood glucose levels.
How should I store dried apricots?
To maintain their freshness and prevent them from becoming too hard, store dried apricots in an airtight container in a cool, dark pantry. For longer storage, especially in warmer climates, they can be kept in the refrigerator or even frozen, which extends their shelf life significantly.
What can I use as a substitute for dried apricots?
If you're looking for a substitute with a similar texture and sweetness, other dried fruits like dried peaches, figs, or dates can work well. For a lower-sugar option, fresh apricots or other fresh fruits would be a good alternative, though they will have a different texture and moisture content.
Are dried apricots processed?
Dried apricots are considered a minimally processed food, classified as NOVA class 1. The processing typically involves simply removing water from the fresh fruit, sometimes with the addition of sulfites as a preservative, but without significant alteration or addition of unhealthy ingredients like added sugars or artificial flavors.
Do dried apricots contain a lot of sugar?
Dried apricots contain natural sugars that become concentrated during the drying process, leading to 241 calories per 100g. However, they contain 0g of added sugar. The natural sugars are accompanied by fiber, which helps mitigate the impact on blood sugar compared to refined sugars.