10 health benefits of dried apricots

We all know the importance of eating enough fruits and vegetables, but making it happen—especially with a busy lifestyle—can be a challenge. Dried fruit can help bridge that gap. Though they’ve had their fair share of criticism, dried fruits, when eaten in moderation, can be a convenient and nutritious snack.

Dried apricots are among the most popular choices, known for their sweet flavor and dense nutritional content. Here's a closer look at how they can benefit your health.

What are dried fruits?

Dried fruits are simply fruits that have had most of their water content removed—either by drying them in the sun or using dehydration equipment. This process makes the fruit smaller and more nutrient and energy-dense. Some common types include raisins, dates, figs, prunes, and, of course, apricots.

Is dried fruit good for you?

In general, yes. Dried fruits are rich in fibre, antioxidants, and various vitamins. However, they’re also high in natural sugars like fructose and glucose, so portion control matters.

Are apricots good for you?

Absolutely. Apricots are low in calories and packed with antioxidants like beta-carotene, vitamins A, C, and E. These nutrients play key roles in keeping your body functioning well.

Are dried apricots good for you?

Yes, dried apricots are also nutrient-rich. They offer significant amounts of vitamin C, vitamin A, potassium, calcium, phosphorus, and fibre—making them more than just a sweet snack.

10 benefits of dried apricots

From vision to digestion, dried apricots do more than you might expect. Here's a breakdown of ten notable health benefits:

  1. Improved eye health

    Each 100g serving of dried apricots provides roughly 1,280 IU of vitamin A and 1.53mg of vitamin A. This vitamin helps support night vision, while vitamin E can shield the eyes from oxidative damage.

  2. Cell protection

    They contain flavonoids like chlorogenic acids, catechins, and quercetin, which help neutralize free radicals. This antioxidant activity may reduce oxidative stress linked to obesity and long-term conditions such as heart disease.

  3. May support immune system

    Thanks to their high vitamin A content, dried apricots could play a part in immune health. Vincent Carrié notes that vitamin A is often referred to as an "anti-inflammatory vitamin" due to its role in supporting the immune response.

  4. Improved heart health

    Along with antioxidants, dried apricots are a source of potassium. Low potassium intake is associated with a higher risk of heart-related issues, so adding potassium-rich foods like dried apricots can be a smart move for cardiovascular health.

  5. Better digestion

    A 100g portion offers about 2.6g of fibre. Fibre is essential for gut health and influences the makeup of your gut microbiota. Studies suggest fibre can also affect how your metabolism functions.

  6. Reduced risk of diabetes

    Flavonoids reappear here, with research pointing to their beneficial effects on blood sugar control. They may modulate glucose metabolism and support healthy enzyme and lipid activity.

  7. Improved bone mineral density

    Dried apricots offer boron, a trace mineral involved in bone formation. Not getting enough boron can lower calcium and vitamin D levels, potentially affecting your bone density over time.

  8. Supports skin health

    Beta-carotene, found in abundance in dried apricots, converts into vitamin A in the body. This form of vitamin A (known as retinol) plays a significant role in supporting skin health and may even help minimize the appearance of fine lines.

  9. May reduce blood pressure

    Thanks to their potassium content, dried apricots may assist in lowering high blood pressure. Research has shown potassium can be beneficial for people dealing with hypertension.

  10. Helps to fight anaemia

    With 2.66mg of iron and 1mg of vitamin C per 100g, dried apricots help promote iron absorption—a critical factor in preventing and managing anaemia.

Calories in dried apricots

One 28g serving (about 8 halves) has around 67 calories. While they're low in fat, the natural sugar content means it's best not to go overboard.

Dried apricot nutrition

A typical 28g serving includes the following nutrients:

  • Carbohydrates: 5g
  • Protein: 1g
  • Fat: Trace
  • Sugar: 15g
  • Fibre: 2g
  • Vitamin A: 20% of your daily intake
  • Vitamin C: 0.5%
  • Calcium: 1.2%
  • Iron: 4.2%

Dried apricots are naturally sweet and high in sugar, so it’s important to monitor your portion size. While fat content is low, the extra calories can add up if you’re not careful.

How many dried apricots should I eat a day?

There’s no hard rule, but about eight halves (28g) make up a standard serving and count as one of your five-a-day. Mixing your dried fruit choices is also a good idea.

Are dried apricots suitable for everyone?

Most people can enjoy dried apricots as part of a balanced diet. However, due to the fibre content, they might cause digestive discomfort if introduced too quickly—especially for those with sensitive stomachs. On a positive note, their iron content makes them especially valuable during pregnancy, possibly aiding in red blood cell formation.

The differences between dried and fresh apricots

The biggest distinction is calorie density. A cup of fresh apricots contains about 75 calories, whereas the same volume of dried apricots has around 212. Drying also affects nutrient levels—especially heat-sensitive vitamins like C, which tend to diminish. On the flip side, the fibre becomes more concentrated.

Because dried apricots are smaller, it's easy to eat a lot without realizing it. If weight management is a concern, you might prefer fresh fruit or pre-portion your dried snacks.

Still, compared to sugary processed snacks, dried apricots are a nourishing and portable alternative.

The final say

Dried apricots offer an impressive set of health benefits, from supporting eye function to helping with blood pressure and digestion. They’re easy to snack on, but try to enjoy them mindfully to avoid excess sugar and calories.

Sources

Disclaimer

The advice in this article is for informational purposes only and should not be considered medical guidance. Always consult a doctor or qualified health professional before making changes to your diet or lifestyle. Supplements should not be used as a replacement for a balanced diet and healthy lifestyle.