How many apricots can you eat in one day?

December 29, 2025 •

4 min read

According to the National Health Service (NHS), a single portion of fruit is approximately 80 grams. While a delicious and nutritious fruit, consuming too many apricots, particularly in their dried form, can lead to digestive discomfort and an excessive intake of calories and sugar.

Quick Summary

This article explores the recommended daily consumption of fresh and dried apricots, detailing the potential health benefits and risks associated with overindulgence. It provides practical serving size guidelines and contrasts the nutritional content of both forms, emphasizing the importance of moderation for a balanced diet.

Key Points

Moderate Intake is Key: For fresh apricots, 3 to 9 per day is a general guideline, while dried apricots should be limited to 3-4 pieces (around 30-40g) due to concentrated sugar and calories.
Fresh vs. Dried: Dried apricots are more calorie-dense and contain more concentrated sugar and fiber than fresh ones, but less Vitamin C due to the drying process.
Risk of Digestive Issues: Overeating apricots, especially dried ones, can cause digestive problems like bloating and diarrhea due to their high fiber content.
Beware of Kernels: The kernels inside apricot pits contain amygdalin, which can turn into poisonous cyanide. Never consume them.
Allergy Alert: Individuals sensitive to sulfites should choose organic dried apricots, as some commercial varieties use sulfur dioxide as a preservative, which can trigger allergic reactions.
Maintain Hydration: Always drink plenty of water alongside consuming fiber-rich apricots to aid digestion and prevent discomfort.
Balance Your Fruit Intake: For optimal nutrition, include a variety of fruits in your diet rather than relying solely on large quantities of apricots.

Recommended daily intake

The number of apricots you can eat depends on their form, fresh or dried. Nutrient concentration and fiber content differ significantly between the two. General guidelines suggest aiming for two fruit servings per day, which can include apricots.

For fresh apricots

For most healthy adults, eating a few fresh apricots a day is a great way to boost your nutrient intake.

Portion size: The NHS advises that three fresh apricots constitute one of your '5 a day' servings, which is about 80 grams.
Daily limit: Sticking to 2 to 3 servings of fruit per day is a standard recommendation. This could mean enjoying 6 to 9 fresh apricots over the course of the day, spaced out in your meals and snacks.
Consider overall fruit intake: The total number of fresh apricots you consume should also depend on how much other fruit you're eating. A diet with a variety of fruits is healthier than one that focuses on a single type.

For dried apricots

Dried apricots are more calorie-dense and have concentrated sugars and fiber, so smaller portions are necessary to prevent overconsumption.

Portion size: A typical serving size for dried apricots is about 30 grams, which is approximately 3 to 4 pieces.
Daily limit: Health experts and nutritional guidelines, including some from the FDA, recommend limiting total daily consumption of dried fruit to around 40 grams. For apricots, this translates to about one serving or slightly more per day.
Snacking awareness: Because they are smaller and easier to eat quickly, it's easy to overeat dried apricots. Portioning them out beforehand is a good strategy for calorie management.

Potential side effects of eating too many apricots

Exceeding the recommended daily intake can lead to several unpleasant side effects, most of which are linked to the high fiber and sugar content.

Digestive issues: Apricots are rich in fiber, which is excellent for regularity in moderation. However, too much fiber can cause gas, bloating, stomach cramps, and diarrhea, especially for those not accustomed to a high-fiber diet.
Weight gain: Dried apricots contain concentrated calories and natural sugars. Consuming them in large quantities can significantly increase your daily calorie count, leading to unwanted weight gain over time.
Blood sugar spikes: While fresh apricots have a low glycemic index, dried ones contain more concentrated sugars. People with diabetes should monitor their intake carefully to avoid blood sugar fluctuations.
Sulfite sensitivity: Some commercially dried apricots are treated with sulfur dioxide to preserve their color. Individuals with sulfite sensitivity, particularly those with asthma, can experience allergic reactions ranging from mild discomfort to more severe attacks.
Cyanide poisoning (from kernels): It is crucial to discard the stone, or pit, of the apricot. The kernel inside the pit contains amygdalin, which the body converts to cyanide. Eating a significant number of kernels can lead to cyanide poisoning, which can be fatal. The fruit flesh itself is completely safe.

Fresh vs. Dried Apricots: A nutritional comparison

While they come from the same fruit, fresh and dried apricots have different nutritional profiles due to the drying process. Here is a comparison based on approximate values for a standard serving.


Nutrient	Fresh Apricots (approx. 3 apricots)	Dried Apricots (approx. 4 apricots)
Calories	~50 kcal	~100 kcal
Fiber	~2.5 g	~3 g
Sugar	~9.6 g	~20 g
Vitamin A	Good source (via beta-carotene)	Very high concentration
Vitamin C	Good source	Significantly reduced
Potassium	Good source	Higher concentration

Tips for enjoying apricots safely

To get the most out of your apricot consumption without the risks, follow these practical tips:

Eat in moderation: Listen to your body and stick to the recommended serving sizes. A few fresh apricots or a small handful of dried ones is plenty for one day.
Vary your fruit intake: Instead of eating a large number of apricots every day, mix them with other fruits to get a broader range of nutrients and avoid excessive sugar from one source.
Hydrate adequately: Drinking plenty of water, especially when consuming fiber-rich foods like dried apricots, helps with digestion and prevents potential issues like bloating.
Check labels for sulfites: If you have a sulfite sensitivity, always buy organic dried apricots, which typically do not use sulfur-based preservatives.
Discard the kernels: Never consume the kernels inside the apricot pits, as they contain a toxic compound. Always remove the pit and discard it safely.

Conclusion

Apricots are a healthy addition to a balanced diet, offering essential vitamins, minerals, and dietary fiber. The key is mindful consumption, particularly when it comes to the concentrated nature of dried apricots. For fresh apricots, a portion of about three per day is generally considered a healthy serving, with limits on total fruit intake. For dried apricots, a smaller handful of 3-4 pieces is sufficient to provide a nutritional boost. By adhering to these guidelines and remaining aware of the differences between fresh and dried varieties, you can safely enjoy the benefits of this flavorful fruit without experiencing negative side effects.

Frequently Asked Questions

No, even fresh apricots should be eaten in moderation. While less concentrated in sugar and calories than dried apricots, overconsumption can still lead to excessive calorie intake and digestive issues due to their fiber content.

No, it is not safe to eat raw apricot kernels. They contain a compound called amygdalin, which releases cyanide when consumed and can cause serious illness or even be fatal. The fruit flesh is safe, but the kernel inside the pit should be discarded.

Dried apricots retain most of the nutrients found in fresh apricots, like fiber and potassium, but in a more concentrated form. However, some nutrients, most notably Vitamin C, are significantly reduced during the drying process.

Yes, some people can be sensitive to compounds in apricots. Those with pollen allergies may experience Oral Allergy Syndrome from uncooked apricots, and individuals with sulfite sensitivity can react negatively to sulfites used as preservatives in some dried apricots.

Signs of overeating apricots, especially dried ones, often relate to digestive discomfort. These can include bloating, gas, stomach cramps, and diarrhea, caused by the high fiber and natural sugar content.

To check for added sulfites, read the product label. Many commercially produced dried apricots contain sulfur dioxide as a preservative. If you are sensitive, look for organic dried apricots, which typically do not contain sulfites.

Apricots contain potassium, which can help regulate blood pressure. However, excessive amounts of potassium can be problematic for individuals with kidney problems. Overall, consuming a large quantity of apricots can affect blood pressure, so moderation is recommended.