What are the disadvantages of dried apricots?

November 24, 2025 •

5 min read

With their chewy texture and sweet taste, dried apricots are often considered a healthy snack, but their concentrated form can present several drawbacks. One hundred grams of dried apricots contains more than 50 grams of natural sugars, and this high concentration can lead to several health issues if consumed in excess.

Quick Summary

This article explores the drawbacks of consuming dried apricots, detailing the risks associated with their high sugar and calorie content, potential digestive problems due to concentrated fiber, and the dangers of sulphite preservatives for sensitive individuals. It also highlights how overconsumption can impact dental health and lead to weight gain.

Key Points

High Sugar and Calories: Drying concentrates the fruit's natural sugars and calories, making moderation essential to avoid weight gain and blood sugar spikes.
Digestive Distress: The high fiber content can cause gas, bloating, and cramps, especially for those with sensitive stomachs or if eaten in large quantities.
Sulphite Sensitivities: Preservatives used to maintain color can trigger allergic reactions, especially in individuals with asthma.
Dental Health Risk: Their sticky, high-sugar nature can promote tooth decay if oral hygiene is neglected.
Nutrient Concentration: While many nutrients are concentrated, the drying process can degrade others, like Vitamin C.
Loss of Hydration: Unlike fresh fruit, dried apricots do not contribute to your daily water intake.
Portion Distortion: Their small size makes it easy to accidentally overconsume calories and sugar.
Potential for Kidney Stones: Apricots contain oxalates, which can be a concern for susceptible individuals.

High Sugar and Calorie Concentration

While dried apricots are a good source of fiber and vitamins, the drying process removes water, concentrating the fruit's natural sugars and calories into a smaller, denser package. For instance, a 100-gram serving can contain over 50 grams of sugar, a significant amount that is very easy to overeat compared to fresh fruit. This high natural sugar load can be particularly problematic for individuals with diabetes or those monitoring their blood sugar levels, potentially causing rapid spikes. Overconsumption can easily lead to an excess intake of calories, contributing to unwanted weight gain over time.

Digestive Issues from High Fiber

Dried apricots are celebrated for their high fiber content, which can aid digestion in moderation. However, eating too many too quickly can overwhelm the digestive system, leading to uncomfortable side effects such as bloating, gas, stomach cramps, and diarrhea. The high concentration of both soluble and insoluble fiber means the digestive system needs time to adjust, especially for those unaccustomed to high-fiber diets. This can be particularly bothersome for people with sensitive stomachs or conditions like Irritable Bowel Syndrome (IBS). Soaking dried apricots before consumption can sometimes help mitigate these issues by making the fiber easier to digest.

Sulphite Sensitivity and Allergic Reactions

Many commercial dried apricots are treated with sulphite preservatives, like sulphur dioxide, to maintain their vibrant orange color and prolong shelf life. While generally safe for most people, sulphites can cause adverse reactions in sensitive individuals, especially those with asthma. Symptoms can range from mild effects like headaches and skin rashes to more serious respiratory issues, such as wheezing and difficulty breathing. Unsulfured, naturally dried apricots, which appear a darker brown color, are a safer alternative for those with sensitivities.

Risks to Dental Health

The sticky, chewy nature of dried apricots poses a risk to oral health, similar to other dried fruits. The concentrated natural sugars can cling to the teeth, providing a breeding ground for bacteria that produce enamel-eroding acids. Over time, this can lead to an increased risk of cavities and other dental problems, particularly if good oral hygiene is not practiced after consumption. Rinsing the mouth with water or brushing one's teeth shortly after eating can help minimize this risk.

Nutrient Loss During Drying

While drying concentrates some nutrients like fiber, potassium, and antioxidants, it can also significantly reduce the levels of certain vitamins. The drying process, especially involving heat, can degrade water-soluble vitamins like Vitamin C. This means that while dried apricots are a nutrient-dense snack, they are not a substitute for fresh fruit when it comes to certain vitamin content.

Comparison: Fresh Apricots vs. Dried Apricots


Feature	Fresh Apricots	Dried Apricots
Sugar Concentration	Lower natural sugar by weight	Much higher natural sugar due to water removal
Calorie Count	Lower per piece, higher water content	Higher per piece due to concentrated calories
Fiber Content	Good source, less concentrated	Excellent source, highly concentrated
Water Content	High, contributes to hydration	Very low, no hydrating benefits
Sulphite Preservatives	None	Often contain sulphites unless labeled 'unsulfured'
Risk of Overconsumption	Less likely, higher water content aids fullness	More likely, small size makes portion control difficult
Effect on Blood Sugar	Less impact due to fiber and water	Potential for rapid spikes, especially in large portions

Conclusion

Dried apricots are a convenient and tasty snack, but it is important to be aware of their potential downsides. The concentrated sugar and calorie content necessitates moderation, especially for those managing weight or diabetes. The high fiber can cause digestive distress for some, while the use of sulphite preservatives can pose a risk to sensitive individuals. Dental hygiene is also crucial due to their sticky nature. By understanding these disadvantages, consumers can make informed choices, opt for unsulfured varieties, and practice portion control to enjoy dried apricots as part of a balanced diet without negative side effects. Just like with any food, the key is awareness and moderation.

Potential Complications of Excessive Intake

Dental Issues: The sticky, sugar-rich texture can lead to cavities.
Digestive Upset: High fiber can cause bloating, gas, and diarrhea if overeaten.
Caloric Overload: Their small, dense nature makes it easy to consume excessive calories, leading to weight gain.
Blood Sugar Spikes: The concentrated natural sugars can impact blood glucose levels.
Sulphite Reactions: Added preservatives can trigger allergic or asthmatic responses in sensitive people.
Nutrient Imbalance: Over-reliance on them can crowd out a variety of other nutrient sources.
Risk for Kidney Stones: Apricots contain oxalates, which can contribute to kidney stone formation in susceptible individuals.
Bowel Obstruction: In rare cases, especially with poor chewing, the fiber can form a bezoar and cause intestinal blockage.

A Balanced Perspective

Moderation is key: A small handful of dried apricots can be part of a healthy diet, but larger quantities should be avoided.
Check the label: Always choose unsulfured dried apricots to avoid sulphite-related issues, especially if you have sensitivities.
Combine for balance: Pair dried apricots with a source of protein or healthy fat, like nuts, to help slow sugar absorption and promote satiety.
Hydrate adequately: Drink plenty of water when consuming dried fruits to help process the high fiber content.
Practice good oral hygiene: Brush or rinse your mouth after eating to protect your teeth from sugar residue.

A Simple Recipe for a Balanced Snack

Apricot and Nut Bites: Combine chopped dried apricots with almonds and a spoonful of nut butter. Roll into small balls for a portion-controlled, balanced snack that combines fiber, fat, and protein to prevent blood sugar spikes.

Conclusion (Alternative Format)

To conclude, while dried apricots are not inherently "bad," their concentrated nature means they are a food best enjoyed in moderation. The primary disadvantages stem from their high sugar density and potential for digestive upset due to concentrated fiber. Awareness of sulphite preservatives, especially for those with asthma or allergies, is also important. By being mindful of portion sizes, opting for unsulfured versions, and maintaining good oral hygiene, you can still enjoy dried apricots as a nutritious part of a varied diet. The convenience of this snack should be balanced with an understanding of its concentrated nutritional profile.

Resources

Healthline: Dried Fruit: Good or Bad?
WebMD: Dried Fruit: Is It Good For You?
Everyday Health: The Health Risks of Sulfur Dioxide in Dried Fruit

Final Thoughts on Healthy Consumption

Listen to your body: If you experience digestive issues, reduce your intake or try presoaking the fruit.
Variety is best: Don't rely solely on dried apricots for your daily fruit intake; incorporate fresh fruits as well for better hydration and broader nutrient profiles.
Read the nutrition label: Look for unsweetened options and check for preservatives.
Store them properly: An airtight container in a cool, dry place preserves freshness and prevents contamination.

Frequently Asked Questions

Yes, dried apricots can contribute to weight gain if consumed in excess. The drying process removes water, concentrating calories and sugars into a small, dense package. This makes it easy to eat large quantities, leading to an excess calorie intake.

Dried apricots can be bad for your teeth due to their sticky texture and high sugar content. The sugars can cling to teeth and create a favorable environment for bacteria, increasing the risk of cavities if good oral hygiene is not practiced.

Yes, dried apricots can cause digestive problems like gas, bloating, and diarrhea, especially when consumed in large quantities. This is due to their high concentration of fiber, which can overwhelm the digestive system of some individuals.

Bright orange dried apricots have often been treated with sulphite preservatives, like sulphur dioxide, to preserve their color. Brown, or darker, apricots are typically unsulfured and dried naturally without chemical treatment.

Individuals with asthma or sulphite allergies should avoid sulphite-treated dried apricots. Those with diabetes or those prone to digestive issues should also limit their intake and consume them in moderation.

Yes, while dried apricots have a higher concentration of fiber and some minerals by weight, they have significantly less water and can lose some Vitamin C during the drying process compared to fresh apricots. They are also much higher in sugar and calories per serving.

To reduce digestive side effects, you can consume smaller portions, eat them with other foods to slow digestion, and drink plenty of water. Soaking the dried apricots before eating can also help make the fiber easier to digest.

Dried fruit that is improperly stored and handled may be contaminated with fungi and other toxic compounds. It is important to purchase from reputable sources and ensure proper storage.