Is Apricot High in Calories? A Comprehensive Look at Fresh vs. Dried

November 27, 2025 •

4 min read

One single fresh apricot contains only about 17 calories, making it a low-calorie fruit choice. However, the real question of 'is apricot high in calories' depends entirely on its form, as the drying process dramatically increases its caloric density.

Quick Summary

Fresh apricots are a naturally low-calorie fruit rich in vitamins, minerals, and fiber. In contrast, dried apricots are much more calorically dense due to concentrated sugars and lack of water.

Key Points

Fresh apricots are low in calories: A single 35g raw apricot contains only 17 calories, making it an excellent low-calorie snack.
Dried apricots are calorie-dense: The drying process concentrates sugars and calories; a cup of dried apricots has 212 calories, much higher than a cup of fresh at 74 calories.
Fiber aids weight management: The high fiber content in both fresh and dried apricots helps promote satiety and prevent overeating.
Apricots offer multiple health benefits: They are rich in vitamins A and C, antioxidants, potassium, and fiber, which support eye health, digestion, and heart health.
Portion control is key for dried versions: While nutritious, the concentrated calories and sugar in dried apricots mean they should be consumed in smaller portions than fresh ones.
Fresh is best for calorie counting: To get the most nutritional value with the fewest calories, consuming apricots fresh is the best option.

Understanding the Apricot: The Calorie and Nutrient Distinction

The perception of whether an apricot is high in calories is largely influenced by its form: fresh or dried. While fresh apricots are known for their low-calorie profile and high water content, the drying process removes moisture and concentrates the fruit's natural sugars and nutrients, significantly increasing its energy density per serving. Navigating this distinction is crucial for anyone monitoring their calorie intake.

Fresh Apricots: A Low-Calorie Powerhouse

Fresh apricots are a nutritional boon, especially for those watching their calorie count. A single raw apricot, weighing approximately 35 grams, contains a mere 17 calories, 4 grams of carbohydrates, and 0.7 grams of fiber. They are rich in vital nutrients, including vitamin A (from beta-carotene), vitamin C, and potassium. Their high water content (around 86%) contributes to a feeling of fullness, making them an excellent, hydrating snack option. The natural sugars in fresh apricots are released slowly due to the fiber, helping to prevent sharp spikes in blood sugar levels.

Nutritional highlights of fresh apricots:

Hydrating: High water content helps with hydration.
Rich in antioxidants: Contains vitamins A, C, and E, which protect against oxidative stress.
Good for eyes: Beta-carotene, lutein, and zeaxanthin support eye health and vision.
Promotes gut health: Soluble and insoluble fiber aid digestion.
Heart health: Potassium content helps regulate blood pressure.

Dried Apricots: Nutrient-Dense, but Calorie-Concentrated

Dried apricots are created by removing the water from the fresh fruit. This process results in a smaller, chewier, and sweeter version of the fruit, with a much higher concentration of calories and sugar per piece. For example, while a cup of fresh apricot halves contains 74 calories, a cup of dried apricots has a much higher 212 calories. A serving of dried apricots is often smaller, making portion control important. However, the drying process also concentrates other nutrients, meaning dried apricots are a more potent source of certain vitamins and minerals, such as iron and fiber, compared to their fresh counterparts.

Apricot Comparison: Fresh vs. Dried vs. Canned

Here is a side-by-side comparison of the nutritional value of apricots in different forms based on a standard serving size.


Nutrient (per 100g)	Fresh Apricot	Dried Apricot	Canned Apricot (in syrup)
Calories	48 kcal	~241 kcal (approx)	~90 kcal (approx)
Water Content	86%	76%	High
Sugar	9 g	53 g	Significantly higher than fresh
Fiber	2 g	~6.5 g (approx)	Variable, may be lower
Vitamin A	High (beta-carotene)	Concentrated	Retained
Vitamin C	High	Lower (lost in drying)	Retained

The Role of Apricots in Weight Management

For those on a weight loss journey, apricots can be a helpful tool. Fresh apricots, with their low-calorie count and high fiber and water content, promote satiety without a high energy cost. The fiber helps you feel full for longer, curbing the urge to overeat. This is supported by the fruit's effect on certain brain cells (tanycytes) that signal fullness.

Dried apricots can also assist in weight management if consumed mindfully. A small handful can satisfy a sweet craving while providing a fiber boost. The key is portion control, as their concentrated calories can add up quickly. Pairing dried apricots with nuts can further enhance satiety by adding healthy fats, slowing glucose release into the bloodstream.

Healthy and Delicious Ways to Enjoy Apricots

Apricots are versatile and can be incorporated into a diet in numerous healthy ways, both fresh and dried. The optimal way to consume them is fresh to minimize sugar intake and maximize hydration.

Here are some ideas:

Fresh Snack: Wash and eat them raw. The skin is nutritious and does not need to be peeled.
Smoothies: Blend fresh apricots with yogurt, milk, and other fruits for a nutritious drink.
Yogurt or Oatmeal Topping: Slice fresh or chop dried apricots to add flavor and texture to your breakfast.
Salads: Add fresh or dried apricots to green salads for a touch of sweetness.
Homemade Trail Mix: Combine dried apricots with unsalted nuts and seeds for an energy-boosting snack.
Cooked Dishes: Use apricots in savory stews or as a glaze for meats.
Baked Goods: Incorporate them into healthy muffins or tarts.

Conclusion: Making the Right Choice for Your Diet

In summary, fresh apricots are a low-calorie, nutrient-rich fruit that can be a healthy addition to almost any diet, especially for those focused on weight management. Dried apricots, while still nutritious, are significantly more calorie-dense due to their concentrated sugars and should be consumed in moderation. By understanding the difference between the forms and practicing portion control, you can reap the many health benefits apricots offer without derailing your dietary goals. To learn more about how diet can impact overall health, check out this excellent resource from Healthline.

Frequently Asked Questions

No, fresh apricots are not high in calories. A single raw apricot contains only about 17 calories, and a cup of fresh halves has just 74 calories, making them a very low-calorie fruit choice.

Dried apricots are higher in calories because the dehydration process removes water, which concentrates the fruit's natural sugars and nutrients into a much smaller, energy-dense package.

Yes, apricots can aid in weight loss when part of a balanced diet. Their high fiber content promotes a feeling of fullness, which helps curb cravings and reduce overall calorie intake.

For weight management, fresh apricots are generally better because they are lower in calories and higher in water content, helping you feel fuller. Dried apricots are fine in moderation, but their higher sugar and calorie density require careful portion control.

One fresh apricot has approximately 17 calories, while a single dried apricot has a higher, concentrated calorie count. The calorie difference is most apparent when comparing equal cup measurements: a cup of fresh apricot halves has 74 calories, whereas a cup of dried apricots has 212 calories.

Fresh apricots have a moderate amount of natural sugar (about 3 grams per fruit), which is balanced by their fiber and water content. Dried apricots, however, have significantly more concentrated sugar due to the lack of water.

Apricots are rich in several key nutrients, including vitamins A, C, and E, potassium, and dietary fiber. They also contain antioxidants like beta-carotene, lutein, and zeaxanthin, which benefit eye health.