How Many Apricots Can You Eat Per Day?

January 4, 2026 •

4 min read

While apricots are a nutrient-dense fruit, rich in vitamins A and C, it's possible to have too much of a good thing. Understanding how many apricots can you eat per day is key to enjoying their benefits without experiencing potential side effects, such as digestive issues due to their high fiber content.

Quick Summary

The ideal number of apricots depends on whether they are fresh or dried due to differences in calorie, sugar, and fiber concentration. Consuming apricots in moderation prevents potential digestive issues and excessive sugar intake. Factors like overall diet and activity level also influence the appropriate portion size.

Key Points

Moderate Intake: A healthy daily serving is typically 2-4 fresh apricots or 3-4 dried ones due to concentrated sugars and calories in the dried version.
Understand the Form: Fresh apricots are high in water and lower in calories, while dried apricots are more calorically dense with higher fiber and sugar content per piece.
Prevent Digestive Issues: To avoid bloating, gas, and diarrhea, consume apricots in moderation, as excessive fiber intake can cause stomach upset.
Boost Your Nutrients: Apricots are excellent sources of vitamins A and C, antioxidants, potassium, and dietary fiber, supporting eye health, skin, and digestion.
Avoid the Kernel: Do not eat apricot seeds or kernels, as they contain a compound that can be toxic when consumed in large amounts.
Be Mindful of Sugar: People managing their weight or blood sugar should be mindful of the concentrated sugars in dried apricots and pair them with other nutrients.
Watch for Sulfites: If you have asthma or a sulfite sensitivity, be cautious with conventionally dried apricots, which often contain added sulfites.
Mix into Diet: Easily incorporate apricots into your diet by adding them to yogurt, oatmeal, trail mixes, or savory dishes.

Optimal Daily Apricot Intake

Determining the right number of apricots to eat daily depends heavily on their form, whether fresh or dried. The dehydration process concentrates the fruit's nutrients, including sugars and fiber, which drastically changes the recommended portion size. The goal is to incorporate apricots into a balanced diet to benefit from their vitamins and antioxidants without consuming excessive calories or fiber.

Fresh Apricots

Fresh apricots are hydrating and lower in calories and sugar than their dried counterparts. A common serving size is about 2 to 4 fresh apricots. For example, the NHS recommends approximately 3 apricots as one of your '5 a day' fruit portions. This amount provides a healthy dose of fiber, vitamins A and C, and potassium without overloading your system. A single raw apricot (around 35 grams) contains roughly 17 calories and 0.7 grams of fiber, making it a low-calorie, nutrient-rich snack.

Dried Apricots

Due to the concentration of nutrients and calories, the portion size for dried apricots is significantly smaller. A standard serving is generally 30 to 40 grams, which amounts to about 3 to 4 pieces. This is because the water has been removed, leaving a higher concentration of natural sugars and calories. The British Nutrition Foundation and other guidelines often recommend limiting dried fruit to no more than one to two servings daily.

Potential Side Effects of Overconsumption

While nutritious, eating too many apricots can lead to adverse effects, especially from the high fiber and sugar content. These issues are more pronounced with dried apricots due to their concentrated form.

Digestive Issues: Excessive fiber intake can cause bloating, gas, and diarrhea, particularly in individuals not accustomed to high-fiber diets.
High Sugar and Calorie Intake: Dried apricots are very calorie-dense. Overeating them can contribute to excessive sugar and calorie consumption, which is particularly concerning for those with diabetes or those managing their weight.
Sulfite Sensitivity: Many commercially dried apricots are preserved with sulfites to maintain their color. Individuals with a sulfite sensitivity or asthma may experience adverse reactions.
Toxicity from Kernels: Apricot seeds (kernels) contain a compound called amygdalin, which can release cyanide when digested. Consuming these kernels, especially in large amounts, can be toxic and should be avoided.

Nutritional Comparison: Fresh vs. Dried Apricots

Choosing between fresh and dried apricots depends on your health goals and dietary needs. Here is a comparison of their nutritional profiles per typical serving.


Feature	Fresh Apricots (2-4 pieces)	Dried Apricots (3-4 pieces)
Water Content	Very High	Very Low (Concentrated)
Calories	Low (approx. 34 kcal per apricot)	High (approx. 80-100 kcal per serving)
Sugar	Lower (natural fructose)	Much Higher (concentrated)
Fiber	Good Source (approx. 1.5g per cup sliced)	Concentrated Source (approx. 3g per 5 pieces)
Vitamin A	High	Moderate (some lost during drying)
Vitamin C	High	Reduced (heat sensitive)
Iron	Moderate	Higher (concentrated)
Hydration	Excellent source	No hydrating benefits

Tips for Incorporating Apricots into Your Diet

To safely enjoy the health benefits of apricots, strategic consumption is key. Try these simple tips to add them to your diet without overdoing it.

Mix it up: Combine apricots with other fruits, nuts, and seeds in a homemade trail mix to provide variety and balance.
Add to breakfast: Chop fresh or dried apricots into your morning oatmeal, yogurt, or cereal for a natural sweetness boost.
Use in savory dishes: Add dried apricots to stews, tagines, or couscous dishes for a touch of unique flavor.
Pair with protein: To help regulate blood sugar levels, especially with dried apricots, pair them with a protein source like nuts or seeds.
Portion your snacks: Pre-portion dried apricots into small bags or containers to avoid overeating directly from the larger package.

Conclusion

In summary, the number of apricots you can eat per day varies significantly based on whether they are fresh or dried. For fresh apricots, a moderate intake of 2-4 fruits is ideal for a balanced diet. For dried apricots, a much smaller portion of 3-4 pieces (around 30-40 grams) is recommended due to their concentrated sugar and calorie content. Moderation is key to harnessing their valuable nutrients, like fiber, vitamins A and E, and potassium, while avoiding potential digestive issues or excessive sugar intake. Always listen to your body and consider your overall dietary needs. For specific medical or dietary concerns, consulting a healthcare professional is advisable. A balanced approach ensures you can enjoy apricots as a healthy, flavorful addition to your daily routine.

What are the key health benefits of apricots?

Apricots are packed with antioxidants, fiber, and vitamins A and E, which support eye, skin, and gut health. They are also high in potassium, which helps regulate blood pressure.

Are dried apricots good for weight loss?

Dried apricots are calorie-dense due to concentrated sugar. They can be part of a healthy diet in moderation, but fresh apricots are lower in calories and more hydrating, which can be more beneficial for weight management.

What happens if you eat too many apricots?

Overconsuming apricots, particularly dried ones, can cause digestive upset, such as bloating, gas, and diarrhea, due to the high fiber content.

Can I eat apricots if I have diabetes?

Yes, apricots can be suitable for individuals with diabetes when eaten in moderation. Fresh apricots are a better choice due to lower concentrated sugar. Pairing them with a source of protein or fat can help manage blood sugar spikes.

How many dried apricots equal a fresh one?

Since dried apricots are dehydrated, their nutrients are concentrated. A typical serving of 3-4 dried pieces is often nutritionally compared to several fresh apricots, but they differ greatly in calorie and water content.

Is it safe to eat apricot kernels?

No, apricot kernels should not be consumed, especially in large amounts. They contain a compound called amygdalin that can release cyanide and be toxic.

How can I choose ripe fresh apricots?

Look for fresh apricots that are plump, firm but slightly soft when squeezed, and have a deep orange-gold color. Avoid those that are pale yellow, green, or bruised.

Frequently Asked Questions

A healthy serving of dried apricots is about 3 to 4 pieces, which amounts to roughly 30 to 40 grams. It's best to enjoy them in moderation, ideally no more than one or two servings per day, due to their concentrated sugar and calorie content.

Both fresh and dried apricots offer health benefits, but they differ nutritionally. Fresh apricots are lower in calories and sugar and higher in hydrating water. Dried apricots have a more concentrated amount of fiber, iron, and potassium but are also higher in calories and sugar. The 'better' option depends on your specific dietary goals.

The vibrant orange color in many commercially available dried apricots is often due to the addition of sulfites, such as sulfur dioxide, which acts as a preservative. This prevents the fruit from browning during the drying process. Organic or preservative-free options will appear darker.

Yes, apricots are a good source of dietary fiber, which promotes healthy digestion. The fiber content can help regulate bowel movements and prevent constipation. However, overconsumption can cause the opposite effect, leading to digestive upset.

Yes, it is possible for apricots to interact with certain medications. For example, because apricots are high in Vitamin K, they can interfere with blood-thinning medications. Always consult a medical professional if you have concerns about fruit intake and your medication.

Swallowing a single, intact apricot kernel is unlikely to cause serious harm. However, the kernels should not be eaten deliberately, especially in large amounts, as they contain a toxic compound. If you or someone you know has consumed several kernels, seek medical advice.

Yes, fresh apricots can be a healthy part of a child's diet in moderation. For dried apricots, it's best to give them as part of a meal rather than a snack to reduce the risk of tooth decay, and portion sizes should be carefully managed.