By the Nutriveda editorial team · Updated 10 November 2026
Apricots are small, velvety orange stone fruit with a short early-summer season. They have 48 kcal per 100 g, and three apricots (120 g) come to about 58 kcal. The orange colour comes from carotenoids, the same family of pigments found in carrots.
Nutrition per 100 g
| Nutrient | 100 g | Share of EU reference intake* |
|---|---|---|
| Energy | 48 kcal | |
| Protein | 1.4 g | |
| Fat | 0.4 g | |
| of which saturated | 0.0 g | |
| Carbohydrate (total, fibre included) | 11.1 g | |
| of which sugars | 9.2 g | |
| Fibre | 2.0 g | |
| Potassium | 259 mg | 13% |
| Calcium | 13 mg | 2% |
| Magnesium | 10 mg | 3% |
| Iron | 0.4 mg | 3% |
| Sodium | 1.0 mg | |
| Vitamin C | 10 mg | 12% |
Values are for: raw apricots without stones. Source: USDA FoodData Central, SR Legacy, FDC ID 171697 (“Apricots, raw”), checked against the USDA archive on 10 November 2026. *Adult reference intakes from Regulation (EU) 1169/2011. USDA lists total carbohydrate, fibre included.
Health benefits
Fresh apricots are light, with 2.0 g of fibre and 9.2 g of sugar per 100 g, plus some potassium (259 mg). They are a pleasant way to add colour and variety to the fruit you eat in June and July.
How to choose and eat it
Look for a deep orange colour, a sweet smell and flesh that gives a little. Pale, hard apricots were picked too early and rarely get sweet. Ripe ones keep only two or three days, so buy small amounts.
Eat them fresh, halve them over yogurt with a few almonds, or roast them with a little honey. Slightly sour apricots are perfect for baking, because heat brings out their flavour.
Who should be careful
Do not eat the kernels inside apricot stones. They contain a compound that releases cyanide in the body, and the European Food Safety Authority warns against eating them. Dried apricots are a different food in terms of sugar and portion; they have their own entry.
FAQ
How many calories are in apricots?
Raw apricots have 48 kcal per 100 g. Three apricots, about 120 g without stones, have roughly 58 kcal.
Are apricot kernels safe to eat?
No. Apricot kernels can release cyanide during digestion. The European Food Safety Authority has warned that even a small number of kernels can exceed the safe level for an adult.
Fresh or dried apricots?
Both are fine, in different amounts. Fresh apricots are mostly water. Dried ones are concentrated, so a small handful is a portion.
Related entries
Sources
- USDA FoodData Central. Apricots, raw, FDC ID 171697. fdc.nal.usda.gov
- Regulation (EU) No 1169/2011: reference intakes and the allergen list. eur-lex.europa.eu
- EFSA. Apricot kernels pose risk of cyanide poisoning (2016). efsa.europa.eu
This page is for information only and is not medical or dietary advice.