Dried Apricot
Of all dried fruits, dried apricots contain the highest amount of vitamin A, which is considered an essential nutrient, which contributes to the maintenance of normal vision and skin, among other benefits (1,2,3). They’re also high in fiber, potassium, copper and vitamin E and a source of iron and niacin, also known as vitamin B3 (1,2).
The inhabitants of Hunza, in Pakistan, attribute their remarkable health and longevity to this small dried fruit (4).
1. USDA National Nutrient Database for Standard Reference Legacy Release April, 2018.
2. Regulation (EC) No 1924/2006 of the European Parliament and of the Council of 20 December 2006 on nutrition and health claims made on foods.
3. Commission Regulation (EU) No 432/2012 of 16 May 2012.
4. Faust, M.; Surányi, D. and Nyujtó, F. 1998. Origin and Dissemination of Apricot. In Janick, J. Ed., Horticultural Reviews, Volume 22 pp.225-265. USA: John Wiley and Sons, Inc.
Dried Apricots are High in Vitamin A
| Nutrient | Units | Value per 100gr | Value per 28gr, 1 oz (1 handful) |
| Proximates | |||
| Water | g | 30.89 | 8.65 |
| Energy | kcal | 241 | 67 |
| Energy | kJ | 1009 | 283 |
| Nutrient | Units | Value per 100gr | Value per 28gr, 1 oz (1 handful) |
| Proximates | |||
| Water | g | 30.89 | 8.65 |
| Energy | kcal | 241 | 67 |
| Energy | kJ | 1009 | 283 |
| Protein | g | 3.39 | 0.95 |
| Total lipid (fat) | g | 0.51 | 0.14 |
| Ash | g | 2.57 | 0.72 |
| Carbohydrate, by difference | g | 62.64 | 17.54 |
| Fiber, total dietary | g | 7.3 | 2.0 |
| Sugars, total | g | 53.44 | 14.96 |
| Sucrose | g | 7.89 | 2.21 |
| Glucose (dextrose) | g | 33.08 | 9.26 |
| Fructose | g | 12.47 | 3.49 |
| Lactose | g | 0.00 | 0.00 |
| Maltose | g | 0.00 | 0.00 |
| Galactose | g | 0.00 | 0.00 |
| Starch | g | 0.35 | 0.10 |
| Minerals | |||
| Calcium, Ca | mg | 55 | 15 |
| Iron, Fe | mg | 2.66 | 0.74 |
| Magnesium, Mg | mg | 32 | 9 |
| Phosphorus, P | mg | 71 | 20 |
| Potassium, K | mg | 1162 | 325 |
| Sodium, Na | mg | 10 | 3 |
| Zinc, Zn | mg | 0.39 | 0.11 |
| Copper, Cu | mg | 0.343 | 0.096 |
| Manganese, Mn | mg | 0.235 | 0.066 |
| Selenium, Se | µg | 2.2 | 0.6 |
| Vitamins | |||
| Vitamin C, total ascorbic acid | mg | 1.0 | 0.3 |
| Thiamin | mg | 0.015 | 0.004 |
| Riboflavin | mg | 0.074 | 0.021 |
| Niacin | mg | 2.589 | 0.725 |
| Pantothenic acid | mg | 0.516 | 0.144 |
| Vitamin B-6 | mg | 0.143 | 0.040 |
| Folate, total | µg | 10 | 3 |
| Folic acid | µg | 0.0 | 0.0 |
| Folate, food | µg | 10 | 3 |
| Folate, DFE | µg | 10 | 3 |
| Choline, total | mg | 13.9 | 3.9 |
| Betaine | mg | 0.3 | 0.1 |
| Vitamin B-12 | µg | 0.00 | 0.00 |
| Vitamin B-12, added | µg | 0.00 | 0.00 |
| Vitamin A, RAE | µg | 180 | 50 |
| Retinol | µg | 0.0 | 0.0 |
| Carotene, beta | µg | 2163 | 606 |
| Carotene, alpha | µg | 0.0 | 0.0 |
| Cryptoxanthin, beta | µg | 0.0 | 0.0 |
| Vitamin A, IU | IU | 3604 | 1009 |
| Lycopene | µg | 0.0 | 0.0 |
| Lutein + zeaxanthin | µg | 0.0 | 0.0 |
| Vitamin E (alpha-tocopherol) | mg | 4.33 | 1.21 |
| Vitamin E, added | mg | 0.00 | 0.00 |
| Tocopherol, beta | mg | 0.05 | 0.01 |
| Tocopherol, gamma | mg | 0.08 | 0.02 |
| Tocopherol, delta | mg | 0.01 | 0.00 |
| Vitamin D (D2 + D3) | µg | 0.0 | 0.0 |
| Vitamin D | IU | 0.0 | 0.0 |
| Vitamin K (phylloquinone) | µg | 3.1 | 0.9 |
| Lipids | |||
| 8:0 | g | 0.000 | 0.000 |
| Fatty acids, total saturated | g | 0.017 | 0.005 |
| 6:0 | g | 0.000 | 0.000 |
| 4:0 | g | 0.000 | 0.000 |
| 10:0 | g | 0.000 | 0.000 |
| 12:0 | g | 0.000 | 0.000 |
| 15:0 | g | 0.000 | 0.000 |
| 14:0 | g | 0.000 | 0.000 |
| 16:0 | g | 0.017 | 0.005 |
| 17:0 | g | 0.000 | 0.000 |
| 18:0 | g | 0.000 | 0.000 |
| 22:0 | g | 0.000 | 0.000 |
| 24:0 | g | 0.000 | 0.000 |
| 20:0 | g | 0.000 | 0.000 |
| Fatty acids, total monounsaturated | g | 0.074 | 0.021 |
| 16:1 undifferentiated | g | 0.000 | 0.000 |
| 18:1 undifferentiated | g | 0.074 | 0.021 |
| 14:1 | g | 0.000 | 0.000 |
| 20:1 | g | 0.000 | 0.000 |
| 22:1 undifferentiated | g | 0.000 | 0.000 |
| Fatty acids, total polyunsaturated | g | 0.074 | 0.021 |
| 18:2 undifferentiated | g | 0.074 | 0.021 |
| 18:3 undifferentiated | g | 0.000 | 0.000 |
| Cholesterol | mg | 0.000 | 0.000 |
| 18:4 | g | 0.000 | 0.000 |
| 20:4 undifferentiated | g | 0.000 | 0.000 |
| 20:5 n-3 (EPA) | g | 0.000 | 0.000 |
| 22:5 n-3 (DPA) | g | 0.000 | 0.000 |
| 22:6 n-3 (DHA) | g | 0.000 | 0.000 |
| Amino Acids | |||
| Tryptophan | g | 0.016 | 0.004 |
| Threonine | g | 0.073 | 0.020 |
| Isoleucine | g | 0.063 | 0.018 |
| Leucine | g | 0.105 | 0.029 |
| Lysine | g | 0.083 | 0.023 |
| Methionine | g | 0.015 | 0.004 |
| Cystine | g | 0.019 | 0.005 |
| Phenylalanine | g | 0.062 | 0.017 |
| Tyrosine | g | 0.039 | 0.011 |
| Valine | g | 0.078 | 0.022 |
| Arginine | g | 0.066 | 0.018 |
| Histidine | g | 0.047 | 0.013 |
| Alanine | g | 0.110 | 0.031 |
| Aspartic acid | g | 0.937 | 0.262 |
| Glutamic acid | g | 0.188 | 0.053 |
| Glycine | g | 0.070 | 0.020 |
| Proline | g | 0.821 | 0.230 |
| Serine | g | 0.087 | 0.024 |
| Others | |||
| Alcohol, ethyl | g | 0.0 | 0.0 |
| Caffeine | mg | 0.0 | 0.0 |
| Theobromine | mg | 0.0 | 0.0 |