Are Stewed Apricots Healthy? A Deep Dive into Nutritional Benefits

January 4, 2026 •

4 min read

According to the USDA, a single cup of stewed dried apricots with no added sugar contains over 6 grams of fiber and more than 200 calories, offering a concentrated source of nutrients. This makes many people wonder: are stewed apricots healthy, or is the high natural sugar content a concern?

Quick Summary

This article evaluates the health benefits and drawbacks of stewed apricots, focusing on their nutritional impact, fiber content, and antioxidant properties. It also covers how preparation methods can influence overall healthiness.

Key Points

Rich in Antioxidants: Apricots are packed with antioxidants like beta-carotene, which protects cells from damage and supports eye health.
Enhanced Digestive Health: The cooking process softens the fiber in apricots, making them easier to digest and promoting regular bowel movements.
High in Fiber: Stewed apricots provide a concentrated source of dietary fiber, which aids digestion and promotes feelings of fullness.
Good for Eye Health: The carotenoids in apricots, like beta-carotene, are converted to vitamin A in the body, which is vital for good vision.
Natural Sugar Source: When prepared without added sugar, stewed apricots offer a sweet taste from natural fruit sugars, but mindful portion control is recommended.
Supports Weight Management: Their high fiber content and satisfying taste can help manage appetite and reduce cravings, aiding in weight control.
Rich in Potassium: Apricots are a good source of potassium, which is important for maintaining healthy blood pressure and fluid balance.

Understanding the Nutritional Profile of Apricots

Apricots are a nutrient-dense fruit, whether fresh or dried. When stewed, they become tender and their natural sweetness is more pronounced. The process concentrates their nutritional compounds, offering a potent dose of vitamins, minerals, and fiber in a compact serving. Fresh apricots are a good source of vitamins A and C, but dried apricots, and by extension stewed dried apricots, offer a concentrated form of many nutrients due to the removal of water. They are notably rich in beta-carotene, which converts to vitamin A in the body, and potassium, an essential electrolyte.

Impact on Digestive Health

One of the most celebrated health benefits of apricots is their positive effect on the digestive system. Apricots contain both soluble and insoluble fiber. Soluble fiber dissolves in water and can help regulate blood sugar and cholesterol levels. Insoluble fiber adds bulk to stool, promoting regularity and preventing constipation. Stewing dried apricots makes these fibers softer and easier for the digestive system to process, a benefit for those with sensitive digestive tracts. Some studies suggest that the process of soaking and stewing dried apricots can make their nutrients more bioavailable, or easier for the body to absorb.

Antioxidants and Eye Health

Apricots are loaded with antioxidants that protect the body from oxidative stress, which is linked to various chronic diseases. The vibrant orange color of apricots is a testament to their high beta-carotene content, a powerful antioxidant that the body converts to vitamin A. Cooking and stewing can actually increase the bioavailability of certain antioxidants like beta-carotene and lycopene, potentially boosting their beneficial effects. This is particularly good for eye health, as these compounds, along with lutein and zeaxanthin also found in apricots, help protect the eyes from age-related macular degeneration and cataracts.

How to Prepare Healthy Stewed Apricots

While stewed apricots offer numerous health benefits, the preparation method is crucial. The healthiest option is to stew them with little to no added sugar. When you stew dried apricots, their natural sugar content is already concentrated. Adding more sugar, such as the brown sugar in some traditional recipes, significantly increases the calorie and sugar load. A healthier approach involves using minimal water and enhancing the flavor with natural spices. You can use cinnamon, star anise, or a touch of lemon juice.

Method for Low-Sugar Stewed Apricots:
1. Start with unsulfured dried apricots to avoid potential sensitivities and ensure a richer, natural flavor.
2. Rinse the apricots well and place them in a saucepan.
3. Cover the fruit with just enough water to submerge it.
4. Add a cinnamon stick or a few cardamom pods for flavor.
5. Bring to a boil, then reduce the heat and simmer for 15-20 minutes, or until soft and plump.
6. Remove from heat and let it cool. The fruit will absorb the liquid and the flavors will meld. You can add a squeeze of lemon juice at the end to brighten the taste.

Stewed Apricots: A Comparison of Options


Feature	Stewed Apricots (No Added Sugar)	Fresh Apricots	Dried Apricots (Uncooked)
Preparation	Cooked, softened, water-rehydrated	Raw, unprocessed	Dehydrated, concentrated
Fiber	High, softened, and easier to digest	Moderate	Highest (by weight), can cause digestive discomfort for some
Water Content	High	Highest	Lowest, rehydrates upon consumption
Vitamin C	Lower due to heat sensitivity	Highest	Lower due to drying process
Beta-carotene/Vitamin A	High; bioavailability potentially enhanced by cooking	Moderate	High; more concentrated
Sugar Content	High natural sugar content due to concentration	Moderate	Highest (by weight); requires portion control
Glycemic Index	Low to medium, depends on portion size	Low	Low

Supporting Weight Management

Despite being higher in calories and sugar than fresh apricots, stewed apricots can still support weight management goals when consumed in moderation. The high fiber content promotes satiety and can reduce cravings, helping you feel full for longer. The key is portion control, as the natural sugars are concentrated. Instead of a handful of dried fruit, a smaller serving of stewed apricots can be a satisfying and healthy addition to your diet. Serving them with protein-rich Greek yogurt or mixed into oatmeal can further increase feelings of fullness and balance the overall meal.

Conclusion

So, are stewed apricots healthy? The answer is a resounding yes, provided they are prepared thoughtfully. When you stew apricots without adding extra sugar, you create a nutrient-dense, fiber-rich, and antioxidant-packed food that can benefit digestive health, vision, and overall well-being. The cooking process can even improve the absorption of certain key nutrients, making this soft and comforting fruit an excellent addition to a balanced diet. Whether as a gentle daily cleanse, a topping for breakfast, or a healthy dessert alternative, stewed apricots offer a delicious way to enjoy nature's sweet gems.

Remember to be mindful of portion sizes and opt for low-sugar preparation to maximize the health benefits.

Frequently Asked Questions

Yes, stewed fruit, like apricots, can be a very healthy breakfast option. Serving them on top of oatmeal or yogurt adds fiber and nutrients, while pairing with protein helps balance blood sugar levels and increases satiety.

Yes, people with diabetes can eat stewed apricots in moderation. It is crucial to stew them without added sugar. The fiber in apricots helps to slow the absorption of natural sugars, preventing rapid blood sugar spikes. It is recommended to monitor portion sizes.

While some heat-sensitive nutrients like vitamin C may be reduced, cooking can make other beneficial compounds, such as beta-carotene, more bioavailable and easier for the body to absorb.

Store cooled stewed apricots in an airtight container in the refrigerator. They can last for 3 to 5 days. For longer storage, they can be frozen.

Each form has benefits. Stewed apricots, particularly from dried fruit, offer a concentrated, easy-to-digest source of fiber and minerals, with potentially enhanced antioxidant bioavailability. Raw apricots offer higher vitamin C, and dried apricots provide the highest concentration of fiber by weight.

You can add flavor by incorporating spices like cinnamon, cardamom, or star anise while simmering. A squeeze of lemon juice at the end can also brighten the taste.

Yes, stewed apricots are a well-known remedy for constipation. The softened fiber, especially the soluble type, and the natural sugar alcohol sorbitol act as a mild laxative to promote bowel regularity.