Apricots

Serving: 1.00 whole (35g, 17 cal)

Apricots

Key Nutrients

Nutrient Amount DV% Rating
vitamin C 3.5 mg 5% Good
vitamin A 33.7 mcg RAE 4% Good
copper 0.03 mg 3% Good
fiber 0.69 g 3% Good
potassium 90.65 mg 3% Good
tryptophan 0.01 g 3.1% Good

vitamin C

Good
3.5 mg 5% DV

vitamin A

Good
33.7 mcg RAE 4% DV

copper

Good
0.03 mg 3% DV

fiber

Good
0.69 g 3% DV

potassium

Good
90.65 mg 3% DV

tryptophan

Good
0.01 g 3.1% DV

View full nutrient profile →

About Apricots

Health benefits

Apricots contain a range of antioxidant compounds in a low-calorie package (17 calories per whole fruit).

Antioxidant compounds in apricots

One whole apricot (35g) provides vitamin A (4% DV from beta-carotene) and vitamin C (5% DV). Beyond these vitamins, apricots contain polyphenolic compounds including flavonoids that have been associated with reduced cardiovascular disease risk in cohort studies.

Key antioxidant compounds identified in apricots include:

  • Quercetin
  • Proanthocyanidins
  • Catechins
  • Epicatechins
  • Hydroxycinnamics
  • Gallic acid
  • Caffeic acid
  • Coumaric acid
  • Ferulic acid

Carotenoids and eye health

Apricots contain carotenoids and xanthophylls, including lutein, which absorbs blue light wavelengths in the retina and may slow age-related macular degeneration. One whole apricot provides 31 mcg of lutein and zeaxanthin.

Epidemiologic data associate intake of three or more daily fruit servings with reduced risk of age-related vision loss.

Catechins and anti-inflammatory activity

Apricots supply catechins, a subclass of flavonoids also concentrated in green tea and cocoa. A single apricot contains approximately 4-5 mg of catechins. These compounds inhibit cyclooxygenase-2 (COX-2), an enzyme that produces pro-inflammatory prostaglandins.

Most mechanistic research on catechins comes from animal studies. Human trials with catechin-rich foods (tea, cocoa) have shown vascular protection and improved blood pressure control, though apricot-specific human data remain limited.

Fiber content

One apricot provides 0.7g of dietary fiber, split roughly evenly between soluble and insoluble forms. The soluble fraction binds bile acids in the intestine, promoting their excretion and thereby contributing to cholesterol regulation.

Description

Apricots are small, golden orange fruits, with velvety skin and flesh: not too juicy but definitely smooth and sweet. Their flavor is almost musky, with a faint tartness that is more pronounced when the fruit is dried. Some people think of the flavor as being somewhere between a peach and a plum, fruits to which they’re closely related.

History

Apricots are originally from China but arrived in Europe via Armenia, which is why the scientific name is Prunus armenaica. The apricot tree came to Virginia in 1720 but its appearance in the Spanish missions of California around 1792 marked the fruit’s real arrival. The climate there is perfectly suited to apricot culture, and apricots in the United States are grown primarily in the sunny orchards of California.

Apricots are enjoyed as a fresh fruit but also dried, cooked into pastry, and eaten as jam. The fruits are also distilled into brandy and liqueur. Essential oil from the pits is sold commercially as bitter almond oil. Turkey, Italy, Russia, Spain, Greece, U.S.A. and France are the leading producers of apricots.

How to select and store

Apricot season in the U.S. runs from May through August. In the winter, apricots are imported from South America. Look for fruits with a rich orange color while avoiding those that are pale and yellow. Fruits should be slightly soft. If they are too firm they have not been tree-ripened, and tree-ripened fruits always taste best. For the most antioxidants, choose fully ripened fruit.

Certified organic apricots reduce exposure to pesticide residues and heavy metals. Local growers without formal USDA certification may also follow organic practices. In large supermarkets, look for the USDA organic logo.

How to enjoy

A few quick serving ideas:

  • Add sliced apricots to hot or cold cereal.
  • The next time you make whole grain pancakes add some chopped apricots to the batter.
  • Give a Middle Eastern flavor to chicken or vegetable stews with the addition of dried, diced apricots.
  • Serve fresh apricots in your green salad when they are in season.

Individual concerns

Dried apricots and sulfites

An Overview of Adverse Food Reactions

Nutritional profile

One whole apricot provides vitamin A (4% DV as pro-vitamin A carotenoids, primarily beta-carotene at 383 mcg), vitamin C (5% DV), copper (3% DV), fiber (3% DV), and potassium (91 mg, 3% DV).

Apricots also contain lycopene, a carotenoid pigment that contributes to their orange-red coloring, along with the alpha-carotene and cryptoxanthin that characterize Prunus species.

For roasting vegetables, a ceramic baking dish like the Staub Ceramic Baking Dish Set retains heat beautifully and goes straight from oven to table.

Recipes with Apricots

Full Nutrient Profile

View detailed nutritional breakdown →

Related Articles

References

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