Which is better, fresh or dried apricots? A nutritional comparison

December 7, 2025 •

4 min read

According to research from WebMD, dried apricots have a more concentrated amount of fiber, potassium, and calcium compared to fresh apricots, but they also contain significantly more sugar and calories. To determine whether fresh or dried apricots are better, it is essential to consider your personal health goals and dietary requirements.

Quick Summary

This article explores the nutritional profiles of fresh and dried apricots to clarify their key differences. It provides a detailed comparison of their vitamin, mineral, fiber, and sugar content, along with practical tips for incorporating them into a healthy diet.

Key Points

Hydration vs. Concentration: Fresh apricots are high in water, making them hydrating and lower in calories, while dried apricots are more calorically and nutritionally concentrated.
Vitamin C Content: Fresh apricots are a superior source of vitamin C, which is largely lost during the drying process.
Fiber and Mineral Boost: Dried apricots contain a more concentrated amount of fiber, potassium, and iron, making them an effective tool for digestive health and mineral intake.
Sugar and Calorie Density: Dried apricots are significantly higher in natural sugars and calories by weight, requiring mindful portion control, especially for those monitoring blood sugar.
Convenience and Shelf-Life: Dried apricots offer superior convenience and a long shelf-life, making them a practical, year-round snack option.
Dietary Versatility: Both versions can be part of a healthy diet, with the best choice depending on individual goals, whether for low-sugar snacking or concentrated nutrition.

Nutritional Rundown: Fresh vs. Dried Apricots

Apricots are a delicious and nutrient-rich stone fruit, enjoyed fresh in the spring and summer or dried year-round. The drying process removes a significant portion of the fruit's water content, concentrating its sugars, calories, and many nutrients. Understanding this change is crucial for deciding which version is best for your dietary needs.

The Case for Fresh Apricots

Fresh apricots are prized for their high water content, which is beneficial for hydration. This makes them a lower-calorie snack than their dried counterparts, which is helpful for weight management. One of the most significant advantages of fresh apricots is their higher vitamin C content. Since vitamin C is water-soluble, much of it is lost during the dehydration process. Fresh apricots also have a lower glycemic index, meaning they cause a less dramatic spike in blood sugar levels. They contain a healthy mix of soluble and insoluble fiber, which supports digestive health.

The Benefits of Dried Apricots

Dried apricots, while higher in calories and sugar, offer their own set of advantages due to the concentration of nutrients. Weight for weight, dried apricots contain more fiber, potassium, iron, and calcium than fresh ones. The higher fiber content aids in digestion and can help prevent constipation. The concentration of minerals like potassium and iron can be particularly beneficial for regulating heartbeat and preventing anemia. Dried apricots are also a convenient, shelf-stable, and portable snack, providing a quick source of energy. Many varieties are also rich in polyphenol antioxidants, which protect cells from damage and support overall health.

Key Differences and Considerations

The main trade-off between fresh and dried apricots lies in their calorie and sugar density versus their concentrated nutrients. When the water is removed, the remaining sugars and nutrients become highly condensed. For example, a single cup of fresh apricot halves contains about 74 calories, while a cup of dried apricots contains around 212 calories, along with significantly more sugar. It is important to be mindful of portion sizes with dried apricots, as it is easy to consume more calories and sugar than intended. Sulfites are also a concern for some people, as they are often used as a preservative in dried apricots to maintain their vibrant color. Opting for unsulfured or organic varieties can help avoid this issue.

Comparison Table: Fresh vs. Dried Apricots


Nutrient	Fresh Apricots (per 100g)	Dried Apricots (per 100g)	Primary Implication
Calories	~48 kcal	~241 kcal	Dried are more calorie-dense; fresh better for weight management.
Sugar	~9.2g	~53.4g	Dried have higher concentrated sugar; caution for diabetics.
Fiber	~2g	~7.3g	Dried provide a more concentrated source of fiber for digestion.
Vitamin C	~10 mg	~1 mg	Fresh apricots are significantly higher in immune-boosting Vitamin C.
Potassium	~259 mg	~1162 mg	Dried are a powerhouse for potassium, supporting heart health.
Water Content	High (~86%)	Low (~19%)	Fresh is better for hydration; dried is more convenient for storage.

Making the Best Choice for You

The ideal choice between fresh and dried apricots depends on your specific health objectives. For individuals focused on weight management, controlling blood sugar levels, or boosting vitamin C intake, fresh apricots are the clear winner. Their high water content promotes feelings of fullness and provides hydration without the concentrated sugar load.

For those needing a quick energy boost, increasing mineral intake (such as potassium and iron), or seeking a convenient, shelf-stable snack, dried apricots are an excellent choice. The concentrated nutrients can help address specific deficiencies, such as iron for anemia prevention. A balanced approach often works best, incorporating fresh apricots when in season and using dried apricots in moderation as a portable snack or addition to meals like oatmeal and trail mix. When consuming dried apricots, pairing them with nuts can help regulate blood sugar levels due to the fats in the nuts slowing glucose release.

Ultimately, both fresh and dried apricots are healthy and nutritious options. The 'better' choice is simply the one that aligns most effectively with your personal health and lifestyle needs. By understanding their distinct nutritional profiles, you can make an informed decision to maximize the benefits of this versatile fruit.

Conclusion

While fresh apricots offer better hydration, a lower calorie count, and more vitamin C, dried apricots provide a more concentrated source of fiber and essential minerals like potassium and iron. The drying process increases the sugar and calorie density of the fruit, requiring smaller portion sizes to avoid excessive intake. Neither form is inherently 'better' than the other; rather, they serve different purposes. Choosing between fresh or dried apricots should be guided by your specific dietary goals, whether that's low-sugar snacking or a nutrient-dense energy boost.

For further reading, an authoritative source on general fruit health benefits can be found here: Benefits Of Apricots

Frequently Asked Questions

Dried apricots contain significantly more sugar by weight than fresh apricots because the dehydration process removes water, concentrating the natural sugars in a smaller, denser package.

Yes, dried apricots are excellent for constipation. They have a higher concentration of dietary fiber than fresh apricots, which helps promote regular bowel movements and aids digestion.

No. Due to the high sugar and calorie density, a smaller portion of dried apricots is nutritionally equivalent to a larger portion of fresh fruit. For example, about 1/4 to 1/3 cup of dried apricots is roughly equal to one cup of fresh apricots.

Yes, but in strict moderation. Dried apricots have a concentrated sugar content, so people with diabetes should monitor their portion sizes carefully and consider pairing them with a source of fat or protein, like nuts, to help regulate blood sugar spikes.

Dried apricots have a more concentrated amount of some minerals like potassium and iron. However, they lose a significant amount of vitamin C and some vitamin A during the drying process, making fresh apricots a better source for those vitamins.

Sulfured dried apricots are treated with sulfur dioxide to preserve their bright orange color and softer texture. Unsulfured apricots are untreated, resulting in a darker, brownish color and a firmer texture. People with sulfite sensitivities should choose unsulfured varieties.

Fresh apricots are generally better for weight loss. Their high water content and lower calorie density mean you can eat a larger portion to feel full with fewer calories compared to the concentrated, high-sugar dried version.