Apricot Calories & Nutrition Calculator

Raw apricot provides 96mcg vitamin A (RAE) per 100g — entirely from beta-carotene (1094mcg) and beta-cryptoxanthin (104mcg), not preformed retinol. This places apricot among the richest vitamin A fruit sources: ahead of peach (16mcg), cherry (3mcg), and apple (3mcg), though behind mango (54mcg per 100g). Three medium apricots (105g) deliver 101mcg vitamin A — 11% of the daily value ^[1].

The orange pigmentation of apricot flesh directly correlates with its carotenoid content. Deeper-colored varieties (Blenheim, Moorpark) contain more beta-carotene than pale varieties. Research on 21 apricot cultivars found total carotenoid content ranging from 0.44 to 3.55mg per 100g fresh weight, with beta-carotene accounting for 33–84% of the total ^[4].

For nutrition journaling, apricot is one of the most efficient whole-fruit sources of vitamin A. Three fresh apricots provide as much vitamin A as half a cup of cantaloupe, in fewer calories. Dried apricots concentrate the carotenoids further but also concentrate sugars and calories.

Raw apricot delivers 259mg potassium per 100g — compared to banana's 358mg per 100g. But here's the key comparison: apricot has only 48 kcal versus banana's 89 kcal. Per calorie, apricot provides 5.4mg potassium per kcal, while banana provides 4.0mg per kcal. Three medium apricots (105g, 50 kcal) provide 272mg potassium — 6% of the daily value — at barely more than half the calories of a medium banana ^[1].

Dried apricots concentrate potassium dramatically: 1162mg per 100g (25% DV) — surpassing dried banana (1491mg), dried figs (680mg), and even avocado (485mg per 100g raw). A 30g snack serving of dried apricots provides 349mg potassium — nearly as much as a whole medium banana.

For food journaling, if potassium tracking matters, apricot — especially dried — is one of the most efficient fruit sources. The potassium-to-calorie ratio is notably favorable compared to most common fruits.

Fresh apricot is 86% water with just 48 kcal per 100g. Drying removes most of this water (to ~31%), concentrating calories to 241 kcal per 100g — a 5x increase. Sugar concentrates from 9.2g to 53.4g. Three fresh apricots (105g) have 50 kcal; the same weight of dried apricots has 253 kcal ^[1].

One dried apricot half weighs approximately 3.5g and has 8 kcal. A common snack portion of 5 dried halves (18g) has 43 kcal. A generous handful (50g) has 120 kcal — equivalent to eating over 250g of fresh apricots (roughly 7 medium fruits). The calorie density of dried apricots approaches that of dried dates (282 kcal/100g).

For food journaling, always note whether you're logging fresh or dried apricots — the 5x calorie difference makes this the single most important distinction. A cup of fresh apricot halves (155g, 74 kcal) versus a cup of dried halves (130g, 313 kcal) is a 4.2x calorie difference for similar-looking portions.

Raw apricot contains 0.89mg vitamin E (alpha-tocopherol) per 100g — 6% of the daily value. This is notable because vitamin E is a fat-soluble micronutrient typically found in nuts, seeds, and oils, not fruits. Among common fruits, only avocado (2.07mg), kiwi (1.46mg), and blackberry (1.17mg) surpass apricot's vitamin E content. Peach has 0.73mg, cherry 0.07mg, and apple 0.18mg per 100g ^[1].

Dried apricots concentrate vitamin E to 4.33mg per 100g — 29% of the daily value — making dried apricots one of the few fruit-based sources that contribute meaningfully to vitamin E intake. A 30g serving of dried apricots delivers 1.3mg vitamin E (9% DV).

For nutrition journaling, apricot is worth noting as a fruit that contributes vitamin E without the high fat content of nuts and seeds. Three fresh apricots (105g) provide 0.93mg vitamin E — roughly the same as eating 7 almonds, but with dramatically different macronutrient profiles.

Raw apricot has 2.0g dietary fiber per 100g at 48 kcal — a fiber-to-calorie ratio of 0.042g fiber per kcal. This ratio is higher than banana (0.029), grapes (0.013), and pineapple (0.029), though lower than raspberry (0.098) and blackberry (0.123). Three medium apricots (105g) deliver 2.1g fiber — 8% of the daily value — at only 50 calories ^[1].

The fiber is predominantly insoluble (cellulose in the skin) with some soluble pectin in the flesh. Drying concentrates fiber to 7.3g per 100g (26% DV), making dried apricots a notable fiber source. However, this comes alongside 53g sugar per 100g — so the fiber-per-calorie ratio is actually worse in the dried form (0.030g/kcal) than fresh.

For food journaling, apricot's fiber contribution is moderate — comparable to apple (2.4g) and pear (3.1g) per 100g. Where apricot excels is in combining this fiber with significant vitamin A (96mcg), vitamin E (0.89mg), and potassium (259mg) — a broader micronutrient profile than most fruits in its calorie range.