Is Canned Apricot Healthy? A Detailed Nutritional Breakdown

November 25, 2025 •

4 min read

Many people mistakenly believe canned fruit isn't as healthy as fresh, but a 2018 study demonstrated that key nutrients are retained or even amplified in canned apricots during processing. Canned apricots, when chosen wisely, can be a nutritious and convenient addition to your diet.

Quick Summary

Canned apricots can be a nutritious option, offering vitamins and fiber. The canning liquid, however, heavily influences healthfulness, making choices packed in water or juice key to avoiding excess sugar.

Key Points

Choose Wisely: Opt for canned apricots packed in water or 100% fruit juice to avoid excess added sugars.
Nutrient Retention: Canned apricots retain important nutrients like Vitamin A, potassium, and antioxidants, with some nutrients potentially increasing over storage time.
Watch for Added Sugar: Heavy and light syrup packs significantly increase calorie and sugar content, counteracting potential health benefits.
Mind the Fiber: Canned apricots often contain less fiber than fresh fruit because they are typically peeled during processing.
Check the Packaging: Look for BPA-free cans to avoid potential health risks associated with certain can linings.
Versatile and Convenient: Canned apricots provide a readily available and versatile option for adding fruit to your diet, regardless of the season.

The Nutritional Profile of Canned Apricots

Canned apricots offer a valuable source of essential vitamins and minerals, making them a good option when fresh apricots are out of season or not readily available. Their nutritional value is largely comparable to fresh fruit, though some variations exist due to the processing.

Key Nutrients Retained in Canned Apricots

Vitamin A: Canned apricots are a notable source of Vitamin A, which is crucial for maintaining healthy vision and eye function. This fat-soluble vitamin is also less prone to loss during the canning process.
Beta-Carotene: The rich orange color of apricots comes from beta-carotene, a potent antioxidant. Research has shown that beta-carotene levels can actually increase in canned apricots during storage, reaching higher concentrations than in fresh varieties.
Antioxidants: Apricots contain powerful antioxidants, including flavonoids and polyphenols, which help protect the body from oxidative stress linked to chronic diseases. The canning process can sometimes increase the bioavailability of certain phenolic compounds.
Potassium: This mineral, which functions as an electrolyte, is present in canned apricots and helps regulate fluid balance and blood pressure.
Fiber: While some fiber is lost when the skin is peeled before canning, canned apricots still contain a decent amount of dietary fiber, especially soluble fiber. This aids digestion and helps manage blood sugar and cholesterol.

Canned Apricots vs. Fresh: A Comparative Look

While canned and fresh apricots share many benefits, there are important nutritional differences to consider. The primary factors are the canning liquid, the peeling of the fruit, and the impact on certain heat-sensitive vitamins.

Nutritional Comparison: Canned (in Juice) vs. Fresh Apricots


Feature	Fresh Apricots (per 100g)	Canned Apricots (in Juice, per 100g)	Key Differences
Vitamin C	Typically higher	Often lower due to heat processing, but can be added back.	Heat-sensitive vitamin C is most affected by canning.
Vitamin A / Beta-Carotene	Good source	Good source; can be higher than fresh over time.	Beta-carotene is heat-stable and less prone to leaching.
Added Sugar	None	Typically low or none if packed in water/juice.	Choosing the canning liquid is critical for sugar content.
Natural Sugar	Naturally occurring sugar (9.24g)	Can vary based on fruit ripeness and packing liquid.	Syrup-packed versions have significantly more sugar.
Fiber	Higher (with skin)	Lower (usually peeled)	Peeling removes much of the insoluble fiber found in the skin.
Convenience	Seasonal, short shelf-life	Year-round availability, long shelf-life	Canned fruit is readily available and requires no prep.

The Importance of the Canning Liquid

The most critical factor determining how healthy canned apricots are is the liquid they are packed in. Here is a breakdown of your options:

Water or Natural Juice: This is the healthiest choice. Apricots packed in water or 100% fruit juice avoid added sugars and are the best option for managing blood sugar and weight. These variants offer the fruit’s natural flavor and nutritional value without the unnecessary sugar load.
Light or Heavy Syrup: Opting for apricots in syrup significantly increases their sugar and calorie content. Heavy syrup, in particular, should be avoided if you are concerned about your sugar intake or have conditions like diabetes. Even if you drain the syrup, a lot of sugar will have already been absorbed by the fruit.

How to Incorporate Canned Apricots into Your Diet

Canned apricots are versatile and can be used in numerous recipes. They are a great way to add fruit to your diet, especially when fresh options are expensive or unavailable.

Here are a few ways to use canned apricots:

Breakfast Topping: Add drained apricots to oatmeal, yogurt, or cottage cheese for a boost of flavor and nutrients.
Smoothies: Blend canned apricots (in juice or water) with other fruits and a liquid base for a delicious and nutritious smoothie.
Baked Goods: Use them in muffins, breads, or pies. For recipes calling for syrup-packed apricots, consider reducing the overall added sugar to compensate for the syrup's sweetness.
Savory Dishes: Apricots can complement savory dishes, such as stews or glazes for meat, adding a subtle sweetness.
Snack: Simply enjoy them straight from the can as a quick and healthy snack. Remember to choose a juice or water-packed variety.

Potential Downsides and Considerations

Despite their benefits, there are a few potential drawbacks to be mindful of when consuming canned apricots.

Reduced Fiber: As most canned apricots are peeled, they contain less fiber than their fresh, whole-skinned counterparts. The insoluble fiber in the skin is important for digestive health, so you may want to supplement with other high-fiber foods.
BPA Exposure: Some food cans are lined with Bisphenol A (BPA), a chemical that has raised health concerns. Many brands now offer BPA-free lining, so it is best to check the can's label for this information.
Nutrient Loss: While some nutrients are well-retained or even enhanced, certain heat-sensitive nutrients like Vitamin C are often reduced during canning. A balanced diet with a variety of fruits and vegetables is the best way to ensure a full spectrum of nutrients.

Conclusion: A Healthy Choice with Smart Selection

Ultimately, the question of whether canned apricot is healthy depends on how you choose and consume it. When selecting varieties packed in water or their own juice, canned apricots are a nutritious, low-fat, low-sodium food that provides valuable vitamins, antioxidants, and fiber. They are a convenient way to meet your daily fruit recommendations, especially when fresh produce is unavailable.

To maximize the health benefits, always read the nutrition label to check for added sugars and opt for BPA-free cans when possible. Incorporating them as part of a varied and balanced diet can contribute positively to your overall health, from eye and skin health to promoting good digestion and reducing the risk of chronic disease. You can be confident that smart consumption of canned apricots is a healthy choice.

Further Reading: For more details on the nutritional impact of canning on apricots, see this research: Effect of Canning and Freezing on the Nutritional Content of Apricots.

Frequently Asked Questions

The amount of sugar in canned apricots depends entirely on the liquid they are packed in. Apricots packed in heavy or light syrup have a significant amount of added sugar, while those packed in water or their own natural juice contain much less.

Yes, there are some differences. While many nutrients like Vitamin A and beta-carotene are well-preserved or even amplified, heat-sensitive Vitamin C is often lower in canned versions. Canned apricots also typically have less fiber because the skin is removed during processing.

They are a moderate source of fiber, but less so than fresh apricots with the skin intact. The canning process often involves peeling the fruit, which removes the skin where much of the insoluble fiber is found.

Dried apricots are more concentrated in sugar, calories, and certain nutrients like fiber on an ounce-for-ounce basis because the water has been removed. Both can be healthy, but portion size is more critical for dried fruit due to the concentration of sugar and calories.

People with diabetes can eat canned apricots, but they should choose varieties packed in water or 100% juice without added sugar. Monitoring portion sizes is also important to manage blood sugar levels effectively.

The healthiest way to buy canned apricots is to choose varieties packed in water or their own natural juice. It is also a good practice to look for cans that are explicitly labeled as BPA-free.

Yes, canned apricots do contain antioxidants. Research has shown that some antioxidant activity and levels of beta-carotene can be retained or even increased during the canning process, providing valuable health benefits.