Dried Apricot Nutrition Calculator — Potassium, Beta-Carotene & Iron per Serving

Dried apricots (FDC 168191 — sulfured, uncooked) deliver 1,162mg potassium per 100g (25% DV) — the highest potassium concentration among commonly consumed dried fruits. Raisins come second at 749mg, followed by prunes at 732mg, dates at 696mg, and dried figs at 680mg. Five dried apricot halves (~35g) provide 407mg potassium (9% DV) — nearly matching a medium banana (422mg) at fewer calories (84 vs 105 kcal) ^[1].

The potassium concentration is a direct result of the drying process: fresh apricots contain 259mg potassium per 100g, but when water is removed during drying (apricots lose roughly 75-80% of their weight), potassium concentrates by approximately 4.5x. This concentration effect applies to all minerals in dried apricots — which is why dried forms appear dramatically more mineral-dense than fresh ^[1][2].

The potassium-to-sodium ratio is exceptional: 1,162:10 (116:1) — one of the highest among all foods. Combined with 32mg magnesium (8% DV) and 71mg phosphorus (6% DV) per 100g, dried apricots provide a broad electrolyte profile from a shelf-stable, portable snack format ^[1].

Dried apricots provide 180mcg vitamin A (RAE) per 100g (20% DV), making them the richest vitamin A source among common dried fruits by a wide margin. For comparison: raisins have 0mcg, prunes 39mcg, dates 7mcg, and dried figs 0mcg per 100g. The orange color of dried apricots is the visible evidence of this carotenoid content ^[1][2].

Fresh apricots contain approximately 96mcg vitamin A RAE per 100g, so drying nearly doubles the concentration per gram. The primary carotenoid is beta-carotene, present at roughly 2,163mcg per 100g in dried form (USDA carotenoid data). Beta-carotene partially converts to retinol (vitamin A) in the body, with a conversion ratio of approximately 12:1 ^[1][2].

Vitamin E at 4.33mg per 100g (29% DV) is another standout — the highest among all common dried fruits and higher than many nuts. Five dried apricot halves provide 1.52mg vitamin E (10% DV). This fat-soluble vitamin profile (vitamin A + vitamin E) is rare for a food that contains less than 1g of fat per 100g ^[1][2].

The bright orange color of most commercial dried apricots comes from sulfur dioxide (SO₂) treatment — a preservation method that prevents enzymatic browning. Unsulfured dried apricots turn dark brown and have a more intense, caramelized flavor. The USDA entry (FDC 168191) is specifically for sulfured dried apricots ^[1][3].

Nutritionally, sulfuring has one significant effect: it preserves beta-carotene. The browning reaction (Maillard reaction) in unsulfured apricots partially degrades carotenoids, resulting in roughly 30-50% less beta-carotene compared to sulfured versions. If vitamin A tracking is part of your food journal, the bright orange (sulfured) apricots deliver more measurable vitamin A per serving ^[2][3].

Turkish dried apricots — typically sold as whole dried fruits, unsulfured, dark brown — are the most common variety globally. Californian dried apricots — usually halved, sulfured, bright orange — dominate the US market. Both have nearly identical macronutrient profiles (241 kcal, 3.39g protein, 7.3g fiber per 100g); the primary differences are carotenoid preservation and flavor intensity ^[2][3].

Iron at 2.66mg per 100g (15% DV) places dried apricots second among common dried fruits, behind only dried apricots' less-common cousin, dried peaches (~6.0mg). Among the standard dried fruit shelf: dried figs have 2.03mg, raisins 1.88mg, prunes 0.93mg, and dates 0.90mg per 100g. Five halves (~35g) deliver 0.93mg iron (5% DV) ^[1].

Fiber at 7.3g per 100g (26% DV) is competitive but not leading: dried figs top the category at 9.8g, followed by dried apricots, then dates at 6.7g and prunes at 7.1g. A half-cup serving (~65g) provides 4.7g fiber (17% DV) — a meaningful contribution from a sweet snack that people rarely think of as a fiber source ^[1].

The protein content at 3.39g per 100g is notable for a dried fruit — higher than raisins (3.07g), dates (1.81g), and prunes (2.18g). Combined with the iron and fiber, dried apricots offer a more complete nutrient profile per calorie than most dried fruit competitors ^[1][2].

Stewing dried apricots (FDC 168192 — without added sugar) in water rehydrates them to 85 kcal per 100g — a 65% calorie reduction from dried. The fruit absorbs roughly 2.5-3x its weight in water, diluting the calorie and nutrient concentration. Half a cup of stewed apricots (~125g) has 106 calories vs. 157 calories for the same weight of dried ^[1].

Potassium drops to 284mg per 100g in stewed form — still significant but a 76% reduction from dried. Some potassium leaches into the cooking liquid, so consuming the stewing liquid captures nutrients that would otherwise be lost. Vitamin A retains better at 62mcg RAE per 100g (vs 180mcg dried) because carotenoids are fat-soluble and don't leach as readily into water ^[1].

For calorie journaling, the stewed form is useful when larger portions are preferred: a dessert-sized serving of stewed apricots (200g) has 170 calories with 568mg potassium and 124mcg vitamin A — more total nutrients than the typical 35g dried snack serving, at a comparable calorie cost. Stewing makes apricots feel like more food without adding calories ^[1].