Nutrition for Apricot

Calories, Protein, Vitamins and More

image of apricot source

Apricot Nutrition Summary

One cup of apricot (155 grams or 0.3 lb) contains 74 calories and 2.2 grams of protein. Apricot consist of 86% water, 11% carbohydrates, 1% protein, and less than 1% of fat.

Apricot is an excellent source of many nutrients, including dietary fiber, Vitamin A, Vitamin C and potassium. It also contains significant amounts of copper.

In one cup of apricot:

  • Calories: 74
  • Protein: 2.2 g
  • Sugar: 14.3 g
  • Dietary fiber: 3.1 g
  • Fat: 0.6 g
  • Sodium: 1.6 mg
There is no significant amounts of saturated fat or cholesterol in apricot.

See the Apricot Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Apricots, raw.

Calories in Apricot

Apricot has 74 calories per cup or 48 calories for every 100 grams. Most of its calories are from carbohydrates and protein.

83% of calories in apricot are from carbohydrates, 11% of calories are from protein and 7% of calories are from fat.

Calories from Carbs

The majority, or 83% of the calories in apricot are from carbohydrates. The carbs in apricot are mostly in the form of dietary fiber and sugar (18% and 82%). A great high-fiber food, a single cup of apricot contains 12% of recommended daily values or 3.1 grams of dietary fiber.

  • Dietary fiber: 3.1 g
  • Sugar: 14.3 g
There is no significant amounts of starch in apricot.

Calories from Fat

A small portion, or 7% the calories in Apricot are from fat. Apricot is very low in total fat, with 0.6 grams per cup. Most of the fat in apricot are healthier unsaturated fats.

Apricot is cholesterol free and trans-fat free.

  • Total fat: 0.6 g
  • Monounsaturated fat: 0.3 g
  • Polyunsaturated fat: 0.1 g
There is no significant amounts of cholesterol, trans fat or saturated fat in apricot.

Omega-6 in Apricot

A source of omega-6 fatty acids, every cup of apricot contains a total of 0.1 grams of omega-6. In addition, a large portion of the omega-6 in apricot comes from linolenic acid - the only essential omega-6 fatty acid. [2]

  • linoleic acid: 0.12 g

Calories Similar to Apricot

Some other fruits or fruit juices with similar calories to apricot by weight:

Protein in Apricot

One cup of Apricot has 2.2 grams of protein or about 4% of daily recommended intake. Apricot is relatively low in protein, and is not a source of complete protein, containing little or small amounts of the majority of the nine essential amino acids.

  • Protein: 2.17 g
  • Threonine: 0.07 g
  • Isoleucine: 0.06 g
  • Leucine: 0.12 g
  • Lysine: 0.15 g
  • Phenylalanine: 0.08 g
  • Valine: 0.07 g
  • Histidine: 0.04 g
There is no significant amounts of tryptophan or methionine in apricot.

Protein Similar to Apricot

Some other fruits or fruit juices with similar amounts of protein to apricot by weight:

Vitamins and Minerals in Apricot

An good source of many nutrients, apricot contains abundant amounts of Vitamin A, Vitamin C and potassium. In fact, a single cup of apricot contains 21% of recommended daily values or 148.8 ug of Vitamin A.

Vitamins in apricot (1 cup):
  • Vitamin a: 148.8 ug
  • Riboflavin: 0.1 mg
  • Niacin: 0.9 mg
  • Vitamin b6: 0.1 mg
  • Vitamin c: 15.5 mg
  • Vitamin e: 1.4 mg
  • Folate: 14 ug
  • Vitamin k: 5.1 ug
Minerals in apricot (1 cup):
  • Calcium: 20.2 mg
  • Potassium: 401.5 mg
  • Iron: 0.6 mg
  • Magnesium: 15.5 mg
  • Zinc: 0.3 mg
  • Selenium: 0.2 ug
  • Phosphorus: 35.7 mg
  • Copper: 0.1 mg
  • Manganese: 0.1 mg
  • Choline: 4.3 mg
There is no significant amounts of thiamin, pantothenic acid or vitamin b12 in apricot.

Similar to Apricot for Vitamin A

Here are some other fruits or fruit juices with similarly abundant amounts of Vitamin A to apricot:

Flavonoids and Carotenoids in Apricot [3]

Apricot contains a number of healthy phytonutrients and antioxidants, specifically carotenoids beta-carotene, alpha-carotene and lutein + zeaxanthin and flavonoids kaempferol and quercetin. In one cup of apricot:

  • beta-carotene: 1696 ug
  • alpha-carotene: 29 ug
  • lutein + zeaxanthin: 138 ug
  • kaempferol: 0.98 mg
  • Quercetin: 2.53 mg

Apricot Nutrition Chart


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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Apricot in Cooking

Apricot is in the top 10% of most popular ingredients for recipes. Apricot can be consumed raw and is often chopped or pitted before cooking or serving. Most recipes call for one or two cups of apricot.

Friends and Relatives of Apricot

Foods commonly cooked with apricot: Other similar relatives:

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