Apricots are a naturally sweet stone fruit with a surprising amount of nutrition packed into each serving. Fresh apricots are low in calories and high in vitamin A and potassium, while dried apricots deliver a concentrated source of fiber, iron, and natural sugars. This apricot nutrition calculator lets you see the full picture — calories, protein, carbohydrates, fiber, sugar, fat, potassium, vitamin A, vitamin C, and iron — for raw or dried apricots, in grams, ounces, whole fruits, or cups.
Choose your apricot type, enter an amount, and the tool converts it to a gram weight before applying standard USDA nutrition values. It also shows the math behind the result, so you can see exactly how each nutrient scales with serving size. This makes it useful for meal planning, calorie tracking, carbohydrate counting, and building balanced snacks around whole fruit.
Use the quick presets for common serving sizes or type in your own custom amount. The result area breaks down both macronutrients and micronutrients at a glance.
🍑 Apricot Nutrition Calculator
Get calories and nutrients for fresh or dried apricots by weight, fruit count, or cup measure.
How to Use This Tool
Start by choosing the apricot form you are working with: fresh raw apricots or dried apricots. Dried apricots contain substantially more calories and nutrients per gram because much of the water has been removed, so the correct base matters. Next, pick a unit. You can enter a weight in grams or ounces, count individual whole apricots, or measure by cup. The calculator converts your amount into a gram weight automatically. After you enter a positive number and press Calculate Nutrition, the tool shows total calories, the five main macros, and four key micronutrients for that exact serving.
The quick serving presets are handy shortcuts: clicking one loads a realistic portion such as one fresh apricot, 100 g, one cup of fresh halves, one half cup of dried halves, or 100 g of dried apricots, and runs the calculation immediately. Use the Reset button to clear the form and start over. Because the calculator recalculates instantly on preset clicks, it is easy to compare a fresh portion with a dried portion side by side.
How the Calculation Works
This calculator uses standard nutrient values per 100 grams of edible portion, based on reference data from USDA FoodData Central. For raw apricots the approximate values are: 48 calories, 1.4 g protein, 11.1 g carbohydrate, 2.0 g fiber, 9.2 g sugar, 0.4 g fat, 259 mg potassium, 96 µg RAE vitamin A, 10 mg vitamin C, and 0.39 mg iron. Dried apricots are much more concentrated because water has been removed: 241 calories, 3.4 g protein, 63.3 g carbohydrate, 7.3 g fiber, 53.4 g sugar, 0.5 g fat, 1162 mg potassium, 180 µg RAE vitamin A, 1.0 mg vitamin C, and 2.66 mg iron per 100 g.
When you enter an amount, the tool first converts your chosen unit to a gram weight. One ounce equals 28.3495 grams, one whole fresh apricot is estimated at 35 g, one whole dried apricot at 8 g, one cup of fresh apricot halves at 155 g, and one cup of dried apricot halves at 130 g. The gram weight is then divided by 100 to produce a scale factor, and every nutrient value is multiplied by that factor. For example, 150 g of fresh apricots gives a scale factor of 1.5, so calories become 48 × 1.5 = 72 kcal and potassium becomes 259 × 1.5 = 388.5 mg.
The energy split shown in the calculation snapshot uses the standard Atwater factors: 4 kcal per gram of protein, 4 kcal per gram of carbohydrate, and 9 kcal per gram of fat. Because fiber is included in the carbohydrate total, the calculated split is an estimate rather than an exact metabolic value, but it is useful for comparing foods and tracking approximate energy intake.
Worked Examples
Apricot Nutrition Reference Table
The table below summarizes the base values used by the calculator. All amounts are per 100 grams of edible portion. Use it to estimate nutrition without a calculator or to double-check the numbers you see on the screen.
| Nutrient | Fresh Raw Apricots | Dried Apricots |
|---|---|---|
| Calories | 48 kcal | 241 kcal |
| Protein | 1.4 g | 3.4 g |
| Carbohydrate | 11.1 g | 63.3 g |
| Fiber | 2.0 g | 7.3 g |
| Sugars | 9.2 g | 53.4 g |
| Fat | 0.4 g | 0.5 g |
| Potassium | 259 mg | 1162 mg |
| Vitamin A | 96 µg RAE | 180 µg RAE |
| Vitamin C | 10.0 mg | 1.0 mg |
| Iron | 0.39 mg | 2.66 mg |
Frequently Asked Questions
Are dried apricots healthy if you are watching sugar? Dried apricots are a whole fruit, but the drying process concentrates both nutrients and natural sugars. A half-cup serving provides about 35 g of sugar, which is a meaningful amount. They still deliver fiber, potassium, iron, and vitamin A, so they can fit into a balanced diet, but portion control matters more than it does with fresh apricots.
Why is the vitamin C so much lower in dried apricots? Vitamin C is sensitive to heat and air, and the drying process destroys a large portion of it. Fresh apricots contain about 10 mg per 100 g, while dried apricots typically contain about 1 mg per 100 g. If vitamin C is your goal, choose fresh apricots; if potassium, iron, or fiber is your goal, dried apricots are excellent.
Should I count apricots by weight or by fruit? Weight is always more accurate because apricot size and moisture content vary. Whole-fruit estimates in this calculator use an average of 35 g for fresh apricots and 8 g for dried halves, but a particularly large fresh apricot can weigh 45 g or more. Use whole-fruit counting when you do not have a scale and want a close approximation.
Tips & Best Practices
Pair apricots with a source of protein or healthy fat, such as almonds, walnuts, Greek yogurt, or cottage cheese, to make the snack more satisfying and to slow the rise in blood sugar. Fresh apricots are excellent in oatmeal, salads, and yogurt bowls, while dried apricots travel well and store for months in an airtight container.
When using dried apricots, check the ingredient label. Some packaged dried apricots are sulfur-treated to preserve color; this is safe for most people but can trigger sensitivity in some individuals. Unsulfured dried apricots have a darker brown color and a more intense flavor. If you buy dried apricots that are labeled as natural or unsulfured, the nutrient values are essentially the same as the values used in this calculator.