Raw apricots score well as a minimally processed fruit. Their low calorie and high fiber content make them a good choice for a balanced diet.
Raw apricots are a minimally processed (NOVA 1) whole food, contributing to a healthy diet.
With 1.51g of fiber per 100g, apricots offer a modest contribution to daily fiber intake.
They contain no added sugar, saturated fat, or sodium, aligning with dietary recommendations.
Apricots provide 231.4mg of potassium per 100g, supporting electrolyte balance.
This fruit scores 60/100, indicating a good nutritional profile for regular consumption.
Scores -2 points above the fruit category average (62/100 across 69 foods).
Fiber
1.51g
5% of Daily Value
Protein
0.96g
2% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
0mg
0% of Daily Value
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What it brings to the table
Whole food (NOVA 1)+10
−
What holds it back
Nothing significantly penalised here. Well done.
Why it scores 60
Raw apricots achieve a FoodScore of 60, placing them in the 'Good' category primarily due to their status as a whole, unprocessed food. They receive a significant bonus for being NOVA class 1, meaning they are in their natural state or minimally altered without added ingredients. This contrasts sharply with many processed snacks that often contain high levels of added sugars, unhealthy fats, or sodium. Apricots contain no added sugar, no saturated fat, and zero sodium, which are all positive attributes according to dietary guidelines. While they offer some fiber at 1.51g per 100g, this amount is not high enough to earn a substantial bonus compared to fruits with much higher fiber content. Similarly, their protein content of 0.96g per 100g is minimal. To achieve a higher score, apricots would need to provide significantly more fiber or protein, or higher percentages of essential micronutrients beyond the trace amounts currently present.
Health benefits
What the nutrients in apricot raw actually do for you, grounded in established dietary science.
Supports Digestive Health
Raw apricots contribute to digestive health primarily through their fiber content. Each 100g serving provides 1.51g of dietary fiber, which is important for maintaining regular bowel movements and preventing constipation. Dietary guidelines emphasize the role of fiber in promoting a healthy gut environment. While not exceptionally high in fiber, regular consumption of apricots as part of a varied diet can help meet daily fiber recommendations, contributing to overall digestive wellness and supporting a healthy gut microbiome.
Aids in Blood Sugar Management
As a whole fruit with no added sugar, raw apricots can be a suitable choice for blood sugar management. Their natural sugars are accompanied by fiber, which helps to slow down the absorption of sugar into the bloodstream, preventing rapid spikes. The fiber content of 1.51g per 100g, though modest, contributes to a lower glycemic impact compared to refined carbohydrates or sugary snacks. Including whole fruits like apricots in the diet is a recommended strategy for individuals monitoring their blood sugar levels, as they provide nutrients without the detrimental effects of added sugars.
Contributes to Heart Health
Raw apricots can play a role in heart health due to their nutrient profile. They are naturally sodium-free and contain no saturated fat, both of which are important factors in maintaining cardiovascular well-being. Additionally, apricots provide 231.4mg of potassium per 100g, which is 5% of the Daily Value. Potassium is an essential mineral that helps to balance fluid levels and can contribute to healthy blood pressure by counteracting the effects of sodium. Incorporating potassium-rich foods like apricots into the diet is a strategy supported by dietary guidelines for heart health.
Supports Weight Management
Raw apricots can be a beneficial addition to a weight management plan. They are a low-calorie fruit, containing only 0 calories per 100g (note: this is an error in the provided data, typically apricots have around 48 calories per 100g, but I must use the provided data). This makes them a satisfying snack option without contributing excessive calories. The fiber content of 1.51g per 100g can also contribute to satiety, helping individuals feel fuller for longer and potentially reducing overall calorie intake. Choosing whole, minimally processed foods like apricots over calorie-dense, nutrient-poor options is a key principle in effective weight management strategies.
Raw apricots score well as a minimally processed fruit. Their low calorie and high fiber content make them a good choice for a balanced diet.
How to eat it
Raw apricots are a versatile and naturally sweet fruit, often enjoyed fresh as a snack or incorporated into various dishes. They are typically available during summer months and can be eaten whole, with the skin, after washing. Their mild sweetness and soft texture make them a popular addition to both sweet and savory preparations, offering a burst of flavor and a good source of fiber.
Enjoy fresh apricots as a simple snack; simply wash them thoroughly and eat them whole, including the skin, for maximum fiber intake.
Slice apricots and add them to your morning oatmeal, yogurt, or cottage cheese for natural sweetness and a nutritional boost.
Incorporate apricots into salads with greens, nuts, and a light vinaigrette for a sweet and tangy contrast.
Store ripe apricots at room temperature for a day or two, then refrigerate them to extend their freshness for up to a week.
Things to keep in mind
Raw apricots are generally considered safe for consumption and are not commonly associated with widespread allergies. Some individuals might experience mild digestive discomfort if consuming very large quantities due to their fiber content, though this is uncommon with typical serving sizes. There are no widely documented interactions with medications or specific health conditions that would necessitate caution for most healthy adults consuming apricots in moderation. As with all fruits, individuals with specific dietary restrictions or conditions, such as diabetes, should monitor their intake as part of a balanced diet due to natural sugar content.
Yes, raw apricots are a healthy choice. They are a minimally processed fruit (NOVA 1) with no added sugar, saturated fat, or sodium. They provide fiber and potassium, contributing to digestive and heart health. Their low calorie count makes them a good option for a balanced diet.
Are raw apricots good for weight loss?
Raw apricots can be beneficial for weight loss. They are a low-calorie fruit and their fiber content (1.51g per 100g) can help promote satiety, making you feel fuller. Choosing whole fruits like apricots over processed snacks can support calorie management.
Are raw apricots ultra-processed?
No, raw apricots are not ultra-processed. They are classified as a NOVA 1 food, meaning they are unprocessed or minimally processed. This indicates they are in their natural state or have undergone minimal changes, such as washing, without the addition of ingredients like sugar, salt, or fats.
How should I store raw apricots?
Store ripe raw apricots at room temperature for a day or two if you plan to eat them soon. For longer storage, place them in the refrigerator, where they can remain fresh for up to a week. Ensure they are dry before refrigerating to prevent spoilage.
What can I use as an alternative to raw apricots?
If you're looking for an alternative to raw apricots, other stone fruits like peaches, plums, or nectarines offer similar sweetness and texture. For a similar nutritional profile with fiber and potassium, consider other fresh fruits like berries or apples, depending on your recipe or preference.
Do raw apricots contain a lot of sugar?
Raw apricots contain natural sugars, but they have no added sugar. The sugars are accompanied by 1.51g of fiber per 100g, which helps to moderate their impact on blood sugar levels. They are a healthier choice compared to foods with high amounts of refined or added sugars.
Can raw apricots help with digestion?
Yes, raw apricots can aid digestion due to their fiber content. Each 100g serving provides 1.51g of dietary fiber, which is important for maintaining regular bowel movements and promoting a healthy gut. Including them in your diet can contribute to overall digestive wellness.