Are Pitted Dried Apricots Good for You?

December 13, 2025 •

3 min read

Did you know that weight for weight, dried apricots contain more fiber and protective plant chemicals than their fresh counterparts? The short answer is yes, pitted dried apricots are good for you, offering a concentrated source of nutrients when consumed in moderation.

Quick Summary

Pitted dried apricots are a healthy snack providing essential nutrients like vitamins, minerals, and dietary fiber. They offer several health benefits but require portion control due to their concentrated natural sugar content and calories.

Key Points

Nutrient-Dense: A concentrated source of fiber, potassium, iron, and vitamin A, dried apricots offer numerous health benefits in a small package.
High in Sugar: Due to the water removal, they contain high levels of concentrated natural sugar and calories, necessitating strict portion control.
Digestive Aid: The high fiber content is excellent for promoting digestive health and can help prevent or relieve constipation.
Sulfite Warning: Individuals with asthma or sulfite sensitivity should opt for unsulfured dried apricots to avoid potential allergic reactions.
Versatile Snack: They can be enjoyed in many ways, from a simple snack to an ingredient in both sweet and savory dishes.
Eye and Heart Health: The antioxidants and potassium in dried apricots support good vision and a healthy cardiovascular system.
Moderation is Key: To maximize health benefits and minimize risks, consume pitted dried apricots in moderation, typically a small handful per day.

The Nutritional Powerhouse of Pitted Dried Apricots

Pitted dried apricots are simply apricots with the pit removed and moisture reduced, concentrating their flavor and nutrients. This process makes them a chewy, naturally sweet snack rich in various essential vitamins and minerals. While nutrient-dense, the dehydration also concentrates calories and natural sugars, emphasizing the importance of moderation. A 100g serving typically provides about 241 calories, 7.3g of dietary fiber, and a substantial amount of potassium.

Key Vitamins and Minerals

Vitamin A (Beta-carotene): Important for vision, immune function, and skin health.
Potassium: Helps regulate fluid balance, nerve signals, muscle contractions, and supports healthy blood pressure.
Dietary Fiber: Essential for digestive health and preventing constipation.
Iron: Crucial for blood health and preventing anemia.
Antioxidants: Like flavonoids, lutein, and zeaxanthin, these protect against oxidative stress and inflammation.

Health Benefits of Pitted Dried Apricots

Adding pitted dried apricots to your diet can contribute to several health benefits.

Supporting Digestive Health

The high fiber content aids digestion, promoting regular bowel movements and a healthy gut.

Promoting Eye and Skin Health

Vitamin A, beta-carotene, lutein, and zeaxanthin in dried apricots support good vision and protect skin from damage.

Boosting Heart and Bone Health

Potassium helps manage blood pressure, and fiber contributes to lower cholesterol, benefiting heart health. Calcium and boron may support bone density.

Important Considerations and Potential Risks

While beneficial, be aware of the potential downsides of consuming pitted dried apricots.

High Sugar and Calorie Density

Their concentrated nature means higher sugar and calorie content. Excessive consumption can lead to weight gain and affect blood sugar levels, especially for those with diabetes. Portion control is vital.

Sulphite Sensitivity

Many dried apricots contain sulfur dioxide as a preservative. This can trigger reactions in individuals with asthma or sulfite sensitivity. Unsulfured varieties are a safer alternative.

Digestive Upset

A sudden increase in fiber intake can cause temporary gas or bloating. Gradual introduction and adequate hydration can help.

Pitted vs. Unpitted and Sulphured vs. Unsulfured

The core nutritional value is similar between varieties; the choice depends on preference and needs.

Understanding Pitting

Pitted: Pit removed for convenience.
Unpitted: Pit remains, some believe it retains freshness, kernels are edible roasted (with caution).

Sulphured vs. Unsulfured Differences

Sulphured: Treated with sulfur dioxide for color and texture; common in stores.
Unsulfured: Naturally dried, darker color, firmer texture; suitable for those with sulfite sensitivity.

How to Incorporate Pitted Dried Apricots into Your Diet

Enjoy a small serving (6-7 halves) in various ways.

Recipe Ideas and Serving Suggestions

Snack Mix: Combine with nuts.
Topping: Add to oatmeal or yogurt.
Baking: Use as a natural sweetener.
Savory Dishes: Include in stews or rice dishes.
Soaked: Soak in warm water for easier digestion.

Dried Apricots vs. Fresh Apricots: A Comparison


Feature	Fresh Apricots	Dried Apricots (Pitted)
Calories	Lower	Higher
Sugar	Lower	High
Fiber	Good source	Excellent source
Nutrients	Vitamin A and C	Vitamin A, K, iron, potassium
Vitamin C	Higher	Lower
Water Content	High	Low
Shelf Life	Short	Long
Convenience	Less portable	Highly portable

Conclusion: The Final Verdict on Pitted Dried Apricots

Pitted dried apricots can be a healthy dietary addition when consumed in moderation. They provide fiber, vitamins, and minerals beneficial for digestion, heart, and eye health. However, their high calorie and sugar content necessitate portion control. Those with sulfite sensitivity should choose unsulfured options. Mindful consumption allows you to enjoy their benefits. For additional nutritional information, consult resources like BBC Good Food.

Frequently Asked Questions

Dried apricots are rich in fiber, which can help promote feelings of fullness and reduce overall calorie intake. However, their high calorie and sugar concentration means they must be consumed in strict moderation as part of a balanced diet for weight loss.

There is no official guideline, but a small portion of about 6-7 halves is considered a standard serving and counts as one of your five-a-day. Portion control is crucial due to the high sugar content.

Diabetics can eat dried apricots in moderation. They have a moderate glycemic index, and the fiber helps slow down sugar absorption, preventing rapid blood sugar spikes. It is best to monitor levels and consult a doctor.

Due to their high fiber content, a sudden increase in dried apricot consumption can cause gas or bloating, especially for those not used to a high-fiber diet. Increasing intake gradually and drinking plenty of water can help.

Dried apricots can be eaten at any time. Some prefer them as a morning or pre-workout snack for an energy boost, while others enjoy them as a sweet dessert due to their melatonin content.

Unsulfured dried apricots are a better choice for those with a sulfite sensitivity or asthma, as they contain no sulfur dioxide preservative. Nutritionally, they are very similar, though they may have slightly less vitamin C due to the different drying process.

Dried apricots should be stored in an airtight container in a cool, dry place away from direct sunlight. This helps maintain their freshness and prevents them from becoming too hard or spoiled.

Yes, children can eat dried apricots in moderation as a healthy snack. They are a good source of vitamins and fiber. Always ensure they are chewed properly to avoid choking hazards and monitor portion sizes due to the high sugar content.

Turkish dried apricots are typically dried whole and then pitted, resulting in a smaller, softer, and sweeter fruit. Californian apricots are larger, halved before drying, and have a more tart flavor and firmer texture.