By the Nutriveda editorial team · Updated 10 November 2026
Dried apricots are apricots with most of the water removed, which makes them chewy, sweet and very concentrated. Everything is packed tighter: 241 kcal, 53.4 g of sugar and 7.3 g of fibre per 100 g. A portion is a few pieces, about 30 g, which comes to roughly 72 kcal.
Nutrition per 100 g
| Nutrient | 100 g | Share of EU reference intake* |
|---|---|---|
| Energy | 241 kcal | |
| Protein | 3.4 g | |
| Fat | 0.5 g | |
| of which saturated | 0.0 g | |
| Carbohydrate (total, fibre included) | 62.6 g | |
| of which sugars | 53.4 g | |
| Fibre | 7.3 g | |
| Potassium | 1162 mg | 58% |
| Calcium | 55 mg | 7% |
| Magnesium | 32 mg | 9% |
| Iron | 2.7 mg | 19% |
| Sodium | 10 mg | |
| Vitamin C | 1.0 mg | 1% |
| Vitamin A (RAE) | 180 µg | 22% |
Values are for: uncooked sulfured dried apricots, not fresh fruit. Source: USDA FoodData Central, SR Legacy, FDC ID 173941 (“Apricots, dried, sulfured, uncooked”), 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
Few everyday foods have this much potassium by weight, and dried apricots are also high in fibre and bring iron and vitamin A. The price is sugar: it is natural fruit sugar, but there is a lot of it in a small volume. That is why the portion is counted in pieces.
- Fibre: 7.3 g per 100 g. Under EU rules a food with at least 6 g of fibre per 100 g counts as high in fibre. A 30 g portion gives about 2.2 g.
- Potassium: 1162 mg per 100 g, 58% of the daily reference intake (a 30 g portion: about 17%). Potassium contributes to the maintenance of normal blood pressure.
- Vitamin A (RAE): 180 µg per 100 g, 22% of the daily reference intake (a 30 g portion: about 7%). Vitamin A contributes to the maintenance of normal vision.
- Iron: 2.7 mg per 100 g, 19% of the daily reference intake (a 30 g portion: about 6%). Iron contributes to the normal formation of red blood cells and haemoglobin.
The vitamin and mineral statements use wording authorised in the EU (Regulation (EU) 432/2012). They describe the nutrient, not a special power of the food itself.
How to choose and eat it
Bright orange dried apricots have been treated with sulphur dioxide to keep their colour. Brown ones are unsulphured, taste a little more like caramel and are just as good. Both should be soft and pliable, not rock hard. Keep them in a closed jar in a cool cupboard.
Chop two or three into porridge or yogurt in place of sugar, pair them with a few almonds for a snack that travels well, or add them to a lamb or chickpea stew, where their sweetness balances the spices. Soak hard ones in warm water for ten minutes.
Who should be careful
Sulphites are on the EU list of substances that must be declared on the label, because some people react to them. If you are sensitive to sulphites, choose unsulphured apricots and read the ingredient list.
Because they are so rich in potassium, ask your doctor before eating them regularly if you have kidney disease or have been told to limit potassium.
FAQ
How many calories are in dried apricots?
Dried apricots have 241 kcal per 100 g. A portion of about 30 g, a few pieces, has roughly 72 kcal and 16.0 g of sugar.
Are dried apricots as healthy as fresh ones?
They are the same fruit without the water. Per piece you get similar nutrients, but per 100 g everything, sugar included, is several times more concentrated. Keep the portion small.
Why are some dried apricots orange and others brown?
Orange ones are treated with sulphur dioxide, which preserves the colour. Brown ones are dried without it. The label will say “sulphites” or “sulphur dioxide” if it was used.
Related entries
- Apricots – the fresh fruit, with far less sugar per bite
- Prunes
- Almonds – the classic partner
- Oats – chop dried apricots into porridge
Sources
- USDA FoodData Central. Apricots, dried, sulfured, uncooked, FDC ID 173941. fdc.nal.usda.gov
- Regulation (EU) No 1169/2011: reference intakes and the allergen list. eur-lex.europa.eu
- Regulation (EU) No 432/2012: authorised health claims. eur-lex.europa.eu
- Regulation (EC) No 1924/2006: nutrition claims (“source of fibre”, “high fibre”). eur-lex.europa.eu
This page is for information only and is not medical or dietary advice.