What's Healthier, Prunes or Apricots? A Detailed Nutritional Breakdown

January 10, 2026 •

2 min read

According to the USDA, a half-cup serving of prunes contains almost 25% of the daily value for fiber, while the same amount of dried apricots provides about 19%. This nutritional density is just one of many differences that help determine what's healthier, prunes or apricots, depending on your health goals.

Quick Summary

This nutritional comparison examines the key differences between prunes and apricots, highlighting their unique strengths in fiber content, vitamins, antioxidants, and digestive and bone health benefits.

Key Points

Fiber Content: Prunes contain slightly more fiber and the natural laxative sorbitol, making them superior for digestive regularity and relieving constipation.
Vitamin A Source: Apricots are an exceptional source of Vitamin A, crucial for eye health and immune function, providing much more than prunes.
Antioxidant Power: Prunes offer a higher overall antioxidant capacity compared to apricots, helping to combat oxidative stress.
Vitamin K and Bone Health: Prunes are rich in Vitamin K, an essential nutrient for blood clotting and maintaining strong bones.
Sugar and Calorie Count: Prunes are slightly lower in sugar and calories than dried apricots, offering a more balanced option for mindful snacking.
Balanced Approach: Incorporating both prunes and apricots into your diet provides a broader and more diverse range of vitamins and minerals.

Dried fruits are a concentrated source of energy and nutrients, but not all are created equal. While both prunes and apricots are excellent choices for a healthy diet, their specific nutritional profiles differ significantly. Understanding these differences can help you make an informed decision based on your personal health needs.

Nutritional Showdown: Prunes vs. Apricots

Prunes and apricots offer distinct nutritional advantages. Prunes are known for their Vitamin K content and high antioxidant levels, while apricots are rich in Vitamins A and C.

The Fiber and Digestive Health Advantage

Prunes are particularly beneficial for digestive health due to their fiber and sorbitol content, which acts as a natural laxative. A half-cup of prunes offers slightly more fiber than the same amount of dried apricots, making prunes more effective for preventing constipation.

Vitamin and Mineral Power

Apricots are a better source of Vitamin A, crucial for eye health and immune function, providing nearly 47% of the daily value per half-cup serving. They also contain more Vitamin C than prunes. Prunes, however, are higher in Vitamin K, important for blood clotting and bone health, as well as potassium, copper, and several B vitamins. Both fruits offer potassium, which supports blood pressure regulation.

Antioxidant and Calorie Content

Prunes have a high antioxidant potential, surpassing many other fruits. These antioxidants protect against oxidative stress and support heart health. While apricots contain beneficial antioxidants like beta-carotene, prunes generally have a higher overall capacity. Prunes are also slightly lower in sugar and calories per 100 grams compared to dried apricots.

Comparison Table: Prunes vs. Apricots (per 100g)


Nutrient	Prunes	Apricots	Winner	Benefit
Dietary Fiber	~7.1g	~6.5g	Prunes	Digestive health, regularity
Vitamin A	Lower	Significantly Higher	Apricots	Eye health, immune function
Vitamin C	Lower	Much Higher	Apricots	Antioxidant, immune support
Vitamin K	Higher	Lower	Prunes	Blood clotting, bone health
Potassium	Higher	Lower	Prunes	Blood pressure regulation
Antioxidants	Higher	Lower	Prunes	Oxidative stress protection
Sorbitol	Present	Lower	Prunes	Laxative effect
Calories	Slightly Lower	Slightly Higher	Prunes	Calorie-conscious snacking

Which Dried Fruit Should You Choose?

The choice depends on your health priorities. Prunes are ideal for digestive support, bone health, and a higher antioxidant intake with less sugar. Apricots are better if you need more Vitamin A for vision and immune health, and a good source of Vitamin C. A balanced approach of consuming both fruits can provide a wider array of nutrients. Enjoying a variety of fruits is key to a healthy diet. Learn more about the benefits of dried fruit in general at Everyday Health.

Conclusion: Personalizing Your Dried Fruit Choice

When asking what's healthier, prunes or apricots, the answer is personal. Prunes excel in digestive health and antioxidant content, while apricots are superior for Vitamins A and C. Both are healthy and contribute unique benefits to a balanced diet. Understanding these differences allows for informed choices to support your well-being. Variety in fruit consumption ensures a broad nutrient intake, making both prunes and apricots valuable additions to your diet.

Frequently Asked Questions

Prunes are generally more effective for constipation relief. They contain a combination of high dietary fiber and sorbitol, a natural laxative that helps soften stools and regulate bowel movements.

Dried apricots contain significantly more Vitamin A (as beta-carotene) than prunes. This makes apricots particularly beneficial for eye health and immune support.

Prunes are a better source of antioxidants. They are known for having high levels of potent antioxidant phytonutrients, exceeding that of apricots in overall antioxidant potential.

Dried apricots typically have a higher sugar content per serving compared to prunes. If you are watching your sugar intake, prunes may be the better choice.

Prunes are better for bone health, as they are a rich source of Vitamin K, a crucial nutrient for maintaining bone mineral density.

Yes, enjoying both prunes and apricots is an excellent way to get a wider range of nutrients. Their complementary nutritional profiles offer a broader spectrum of health benefits, from digestive support to immune health.

While both are similar in calorie count, prunes are slightly lower in calories per gram due to their lower sugar content. However, the difference is minimal and unlikely to impact overall calorie intake significantly.