Apricot: Calories, Nutrition Facts, and Health Benefits (2026)

Two fresh apricots (70 g) contain 34 calories, 1 g of protein, 7.8 g of carbohydrates, and 1.4 g of fiber. They also provide 7 mg of vitamin C, which is 8% of the daily value, and 181 mg of potassium.

This page explores the nutritional profile of apricots, highlighting their benefits and how they fit into various dietary goals. We will examine the nutrition facts per 2 fresh apricots and per 100 g, along with their blood-sugar impact and comparisons with other fruits.

Apricot Nutrition Facts (Per Serving and Per 100 g)

The following table provides detailed nutrition facts for apricots, showcasing their macronutrient content and essential vitamins.

Values are for 2 fresh apricots (70 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	34	48	2%
Protein	1.0 g	1.4 g	2%
Carbohydrates	7.8 g	11.1 g	3%
Fiber	1.4 g	2.0 g	5%
Sugar	6.4 g	9.2 g	-
Fat	0.3 g	0.4 g	0%
Vitamin C	7.0 mg	10.0 mg	8%
Potassium	181 mg	259 mg	4%
Vitamin A	67 mcg	96 mcg	7%

About 83% of apricot calories come from carbohydrates, 10% from protein and 7% from fat.

Apricot by Health Goal

Here we rate apricots based on common dietary goals, helping you understand their suitability for various nutritional needs.

Goal	Rating	Why
Weight loss	Excellent	34 calories per serving with 1.4 g fiber for fullness
Blood sugar / diabetes	Excellent	Glycemic load of about 3 per serving
Immunity	Fair	Provides 7 mg vitamin C (8% DV)
Digestion	Fair	1.4 g fiber per serving supports regularity
Heart health	Good	Potassium (181 mg) and fiber, very low sodium
Muscle gain	Fair	Low in protein (1 g); best as a vitamin-rich choice, not a protein source

Apricot and Blood Sugar

Glycemic index: 34. Glycemic load: 3 per serving.

Apricot has a glycemic index of about 34 and a glycemic load of around 3 per serving, so it has a modest effect on blood sugar. Fiber and water slow sugar absorption, and pairing it with protein or fat steadies the response.

How Apricot Compares to Other Fruits

The comparison table illustrates how apricots measure up against other fruits in terms of nutrition and health benefits.

Fruit (per 100 g)	Calories	Sugar (g)	Fiber (g)	Vitamin C (mg)
Apricot	48	9.2	2.0	10.0
Peach	39	8.4	1.5	6.6
Plum	46	9.9	1.4	9.5
Mango	60	13.7	1.6	36.4

Apricot Myths, Checked

Dried and fresh apricots are the same , Misleading. Dried apricots are far more concentrated in sugar and calories per piece than fresh.

Apricots have little nutrition , False. Two apricots provide vitamin A and potassium for about 34 calories.

How to Track Apricot

Fruit portions are easy to misjudge, and the difference between two apricots and a larger helping changes the sugar and calories you log. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log apricot accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see every fruit ranked by glycemic load, most nutrient-dense fruits ranked, and berries ranked by sugar and antioxidants.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by ripeness and variety. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in two apricots?

Two apricots contain 34 calories, making them a low-calorie snack option. This can be beneficial for those monitoring their caloric intake.

Is apricot good for weight loss?

Apricots can be a good addition to a weight loss diet due to their low calorie content and high fiber, which promotes satiety.

Can people with diabetes eat apricot?

With a glycemic index of about 34, apricots have a low impact on blood sugar levels, making them suitable for people with diabetes when consumed in moderation.

How much vitamin A is in apricot?

Apricots are a good source of vitamin A, providing approximately 54 IU per 100 g, which supports eye health and immune function.

Is apricot high in sugar?

While apricots contain sugar, with 6.4 g per two fruits, they are not considered high in sugar compared to many processed snacks and desserts.

Are dried apricots as healthy as fresh?

Dried apricots are nutritious but often contain added sugars and calories; fresh apricots are generally healthier due to their higher water content and lower calorie density.

Key Takeaways

• Two fresh apricots provide 34 calories.
• They contain 1.4 g of fiber, aiding digestion.
• Apricots are rich in vitamin C, offering 8% of the daily value.
• They have a low glycemic index of about 34.
• Fresh apricots are lower in sugar than many dried fruits.
• They are a good source of potassium, with 181 mg per serving.