Fruits · IFCT 2017
Apricot (dried and processed): nutrition per 100 g
Per 100 g, dried apricot gives 316 kcal, 72.6 g carbohydrate, 3.3 g fibre, 2.5 mg iron and 1806 micrograms of beta-carotene, according to IFCT 2017. That beta-carotene ranks 2nd of 41 fruits, and the iron ranks 4th of 43, so a few dried apricots carry more than their size suggests. Drying also concentrates the sugar, which sets the portion.
About apricot (dried and processed)
Apricot, khubani or khoomani, grows in the cold desert of Ladakh, in Kashmir and in the high valleys of Himachal Pradesh such as Kinnaur and Lahaul. The fresh fruit has a short summer season and bruises easily, so much of the crop is dried in the sun on rooftops and sold through the year. In Ladakh the kernel inside the stone is also pressed for oil, and dried apricot is a winter snack across the region.
Further south, the dried fruit becomes khubani ka meetha, the Hyderabadi wedding dessert, and the Parsi kitchen adds it to mutton. IFCT 2017 lists two forms. Dried apricot is the reference here. Processed apricot, a much wetter product, has only 56 kcal and 10.9 g carbohydrate per 100 g, and it keeps more vitamin C, 8.0 mg against 0.4 mg in the dried fruit.
What apricot (dried and processed) brings to a meal
- 01
Beta-carotene near the top
At 1806 micrograms per 100 g, dried apricot ranks 2nd of 41 fruits and 23rd of 160 foods for beta-carotene, the orange plant pigment the body turns into vitamin A as it needs it.
- 02
Iron, for a fruit
Its 2.5 mg iron per 100 g ranks 4th of 43 fruits and meets about 13 per cent of a man's and 9 per cent of a woman's daily requirement. Plant iron is absorbed better when the same meal carries vitamin C.
- 03
Dense in energy and sugar
Drying leaves just 16.7 g water per 100 g. That is why dried apricot reaches 316 kcal and 72.6 g carbohydrate, 2nd among fruits for both, with 25.7 g of sugars.
- 04
More protein than most fruit
Dried apricot gives 3.2 g protein and 285 mg potassium per 100 g. The protein ranks 2nd of 44 fruits. Neither figure is large next to pulses, but both are higher than in most fresh fruit.
Apricot (dried and processed) nutrition facts per 100 g
Every value IFCT 2017 reports for the edible portion, with the share of an adult's daily need that 100 g covers where ICMR-NIN sets a requirement.
| Nutrient | Per 100 g | Adult man | Adult woman |
|---|---|---|---|
| Energy and macronutrients | |||
| Energy | 316 kcal | 15% | 19% |
| Protein | 3.2 g | 6% | 7% |
| Carbohydrate (available) | 72.6 g | ||
| Dietary fibre | 3.3 g | ||
| Free sugars | 25.7 g | ||
| Total fat | 0.7 g | ||
| Water | 16.7 g | ||
| Fats | |||
| Saturated fat | 0.2 g | ||
| Monounsaturated fat | 0.12 g | ||
| Polyunsaturated fat | 0.29 g | ||
| Omega-3 (alpha-linolenic acid) | 80 mg | ||
| Cholesterol | 0 mg | ||
| Minerals | |||
| Calcium | 29 mg | 3% | 3% |
| Iron | 2.5 mg | 13% | 9% |
| Zinc | 0.41 mg | 2% | 3% |
| Magnesium | 14 mg | 3% | 4% |
| Phosphorus | 72 mg | ||
| Potassium | 285 mg | ||
| Sodium | 4 mg | ||
| Copper | 0.43 mg | ||
| Selenium | 2 µg | ||
| Vitamins | |||
| Vitamin C | 0.4 mg | 1% | 1% |
| Beta-carotene | 1,806 µg | ||
| Thiamine (B1) | 0.04 mg | 2% | 2% |
| Riboflavin (B2) | 0.04 mg | 2% | 2% |
| Niacin (B3) | 1.66 mg | 9% | 12% |
| Vitamin B6 | 0.1 mg | 4% | 5% |
| Folate (B9) | 10 µg | 3% | 5% |
| Vitamin E (alpha-tocopherol) | 0.07 mg | ||
| Vitamin K1 | 5.2 µg | ||
Values per 100 g of the edible portion. Source: Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition, Indian Council of Medical Research, Hyderabad. Daily-need shares use the ICMR-NIN 2020 recommended dietary allowances for a 65 kg man and a 55 kg woman doing sedentary work (ICMR-NIN brief note). Nutrients IFCT did not analyse for this food are left out rather than shown as zero.
Cite this page
NNWA Nutrition and Wellness Academy. Apricot (dried and processed): nutrition per 100 g. Data: Indian Food Composition Tables 2017, ICMR-National Institute of Nutrition. https://nnwa.in/foods/fruits/apricot/
Where apricot (dried and processed) sits among Indian foods
Ranked per 100 g against the other 43 fruits and every food in the tables.
| Nutrient | Per 100 g | In fruits | Among all foods |
|---|---|---|---|
| Protein | 3.2 g | 2nd of 44 | 140th of 243 |
| Beta-carotene | 1,806 µg | 2nd of 41 | 23rd of 160 |
| Energy | 316 kcal | 2nd of 44 | 57th of 257 |
Every form of apricot (dried and processed) in IFCT 2017
The tables analyse these separately. The figures above are for the row marked first.
| Form | Energy | Protein | Fibre | Iron | Calcium |
|---|---|---|---|---|---|
| Apricot, dried (shown above) | 316 kcal | 3.2 g | 3.3 g | 2.5 mg | 29 mg |
| Processed | 56 kcal | 1.5 g | 0.6 g | 1.12 mg | 5 mg |
How apricot (dried and processed) is eaten
- Khubani ka meetha: dried apricots soaked overnight, stewed with sugar to a jammy pulp and served with cream and the cracked sweet kernels.
- Jardaloo sali boti, the Parsi mutton curry finished with dried apricots and crisp potato straws.
- Chopped into sheer khurma, kheer or a winter dry fruit laddoo along with dates and almonds.
- Soaked and blended into a smooth puree to sweeten a child's porridge in place of sugar.
- Eaten plain as a travel snack, two or three at a time, with a few nuts.
Before you plan around it
Dried apricot is a concentrated food, so the portion is small: a handful carries a fair share of a day's sugar. Many bright orange packaged apricots are treated with sulphur dioxide to hold their colour, which can set off wheezing in some people with asthma; the brown, unsulphured kind avoids it. The kernel inside the stone comes in sweet and bitter types, and bitter kernels contain amygdalin, which releases cyanide. Eat only sweet kernels sold as food, and never by the handful.
Food composition is general information, not a diet plan. Anyone managing a medical condition should plan their diet with a doctor or a registered dietitian.
What people ask about apricot (dried and processed)
Is dried apricot good for iron?
It is one of the better fruits for iron. IFCT 2017 lists 2.5 mg per 100 g of dried apricot, 4th among 43 fruits. Pulses, green leafy vegetables and meat still supply far more, so treat apricots as a helpful extra. Anaemia needs a proper diagnosis and treatment plan from a doctor.
How many calories are in 100 g of dried apricot?
IFCT 2017 gives 316 kcal per 100 g of dried apricot, with 72.6 g carbohydrate and 25.7 g sugars. Processed apricot, which holds far more water, has only 56 kcal per 100 g. The dried fruit is best eaten in small amounts.
What is apricot called in Hindi?
IFCT 2017 records khoomani in Hindi, khubaani in Urdu, kharamani in Punjabi, jardaalu in Marathi and tser in Kashmiri. The Hyderabadi dessert khubani ka meetha takes its name from the Urdu word.
Can people with diabetes eat dried apricots?
In small portions, as part of a planned meal. Dried apricot carries 72.6 g carbohydrate per 100 g, so a large handful adds up quickly. Eating it with nuts or curd and counting it within the meal's carbohydrate is sensible. Anyone on diabetes medication should agree portions with their doctor or dietitian.
Related foods and tables
Dates
Nutrition per 100 g, from IFCT 2017.
Raisins
Nutrition per 100 g, from IFCT 2017.
Fig
Nutrition per 100 g, from IFCT 2017.
Almond
Nutrition per 100 g, from IFCT 2017.
Peach
Nutrition per 100 g, from IFCT 2017.
Plum
Nutrition per 100 g, from IFCT 2017.
Protein content of Indian foods
Every food in the tables, ranked by protein per 100 g.
Beta-carotene content of Indian foods
Every food in the tables, ranked by beta-carotene per 100 g.
Calories (energy) content of Indian foods
Every food in the tables, ranked by calories (energy) per 100 g.
All fruits
44 foods in this group, compared.
Learn to use this data
Certification in Nutrition
Reading food composition tables and turning them into meal plans is taught in this NNWA course.