Dried Apricots Nutrition Facts: Calories, Vitamins & Minerals
Dried Apricots nutrition facts per 100 g and per serving
| Nutrient | Per 100 g | Serving: handful, 40 g |
|---|---|---|
| Calories | 241 kcal | 96 kcal |
| Energy (kilojoules) | 1,008 kJ | 403 kJ |
| Protein | 3.4 g | 1.4 g |
| Fat | 0.5 g | 0.2 g |
| incl. saturated | 0 g | 0 g |
| Total carbohydrates | 63 g | 25 g |
| incl. sugars | 53 g | 21 g |
| incl. fiber | 7.3 g | 2.9 g |
| Salt | 0 g | 0 g |
*Where the numbers come from
Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label.
241 kcal (1,008 kJ) per 100 g · P/F/C 3.4/0.5/63 g
Serving (handful, 40 g) — 96 kcal (403 kJ) · Nutri-Score C
Per 100 g: sugar: high saturated fat: low salt: low fiber: high
Are dried apricots healthy?
In moderation. Dried apricots sit in the middle of the scale — grade C on the open 2023 Nutri-Score algorithm: fine in a balanced diet, but not a “more is better” food.
For
- Fiber: 2.9 g per serving — 12% of the 25 g a day the WHO recommends.
Against
- The sugar is the fruit's own, but there's a lot of it: 53 g per 100 g, 21 g per serving.
A typical serving (handful, 40 g) has 96 kcal, 1.4 g protein, 0.2 g fat and 25 g carbs. Other weights in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
Dried apricots are rich in potassium and fiber, with beta-carotene and iron. As with any dried fruit, a serving is a handful, not a bowl.
protein 6%fat 2%carbs 92%
Vitamins and minerals in dried apricots
Per 100 g, the standouts are copper — 0.34 mg, 38% of the Daily Value (#1 of 38 in our fruit & berries section); vitamin E — 4.3 mg, 29% of the Daily Value (#1 of 38 in our fruit & berries section); potassium — 1,160 mg, 25% of the Daily Value (#1 of 38 in our fruit & berries section).
| Nutrient | Per 100 g | Serving: handful, 40 g | % DV |
|---|---|---|---|
| Vitamin A | 180 mcg | 72 mcg | 8% |
| Vitamin E | 4.3 mg | 1.7 mg | 12% |
| Vitamin K | 3.1 mcg | 1.2 mcg | 1% |
| Riboflavin (B2) | 0.07 mg | 0.03 mg | 2% |
| Niacin (B3) | 2.6 mg | 1 mg | 6% |
| Vitamin B6 | 0.14 mg | 0.06 mg | 3% |
| Folate (B9) | 10 mcg | 4 mcg | 1% |
| Potassium | 1,160 mg | 464 mg | 10% |
| Calcium | 55 mg | 22 mg | 2% |
| Magnesium | 32 mg | 13 mg | 3% |
| Phosphorus | 71 mg | 28 mg | 2% |
| Iron | 2.7 mg | 1.1 mg | 6% |
| Zinc | 0.39 mg | 0.16 mg | 1% |
| Copper | 0.34 mg | 0.14 mg | 15% |
| Manganese | 0.24 mg | 0.09 mg | 4% |
| Selenium | 2.2 mcg | 0.88 mcg | 2% |
*Where the vitamin numbers come from
Vitamins and minerals come from the USDA FoodData Central record “Apricots, dried, sulfured, uncooked” (FDC ID 173941, SR Legacy; public domain), checked October 14, 2026; the record was matched to this food by calories, protein and fat. % DV is per serving, against the FDA Daily Values used on Nutrition Facts labels (2,000-calorie diet). The table lists nutrients that reach at least 2% DV per 100 g; the rest are absent or trace. Varieties, seasons and brands differ, and cooking in water leaches some vitamin C and B vitamins.
Dried Apricots calories by weight, 20–150 g
30 g of dried apricots has 72 calories and 50 g has 121. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g | Fiber, g |
|---|---|---|---|
| 20 g | 48 | 0.7 / 0.1 / 13 | 1.5 |
| 30 g | 72 | 1 / 0.2 / 19 | 2.2 |
| 40 g — typical serving | 96 | 1.4 / 0.2 / 25 | 2.9 |
| 50 g | 121 | 1.7 / 0.3 / 31 | 3.7 |
| 100 g | 241 | 3.4 / 0.5 / 63 | 7.3 |
| 150 g | 362 | 5.1 / 0.8 / 94 | 11 |
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Try it with your numbers
Portion → calories and macros
Pick a food and a portion.
How much movement is one serving?
A serving (handful, 40 g) is 96 kcal — roughly 31 min of easy walking or 12 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Dried Apricots: swaps and alternatives
Dried apricots have a lot of sugar (53 g per 100 g), but our database has no same-category swap that fixes this noticeably at the same calories and is a full grade better. The simplest move is a smaller serving. How we pick swaps.
Similar foods with a better grade than dried apricots
Same food group, a better Nutri-Score grade. They fall short of a noticeable per-serving swap, but their profile is better. Figures are for 40 g, a typical serving of dried apricots.
| Food | Grade | Kcal | Protein, g | Fiber, g | Sugar, g |
|---|---|---|---|---|---|
| Dried Apricots | C | 96 | 1.4 | 2.9 | 21 |
| Avocado | A | 64 | 0.8 | 2.7 | 0.3 |
Dried Apricots vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Passion Fruit | 80 | 2.2 / 0.7 / 24 |
| Pomegranate | 83 | 1.7 / 1.2 / 18 |
| Banana | 96 | 1.1 / 0.3 / 24 |
| Prunes | 240 | 2.2 / 0.4 / 64 |
| Dried Apricots | 241 | 3.4 / 0.5 / 63 |
| Dates | 282 | 2.5 / 0.4 / 75 |
| Raisins | 299 | 3.3 / 0.3 / 79 |
FAQ
How many calories are in 100 g of dried apricots?
100 g of dried apricots has 241 calories, with 3.4 g protein, 0.5 g fat and 63 g carbohydrates (7.3 g fiber).
How many calories are in a serving of dried apricots?
A serving (handful, 40 g) has 96 calories: 1.4 g protein, 0.2 g fat and 25 g carbs.
What are the macros of dried apricots?
Per 100 g: 3.4 g protein, 63 g carbs and 0.5 g fat. By calories that's about 6% protein, 92% carbs and 2% fat.
How long do you have to walk to burn a serving of dried apricots?
About 31 min of easy walking or 12 min of cycling for a 70 kg (154 lb) person — that's the 96 calories in a serving (handful, 40 g).
What vitamins and minerals are in dried apricots?
Per 100 g, dried apricots are richest in copper (0.34 mg, 38% DV), vitamin E (4.3 mg, 29% DV), potassium (1,160 mg, 25% DV) — from USDA FoodData Central record 173941.
How much fiber is in dried apricots?
100 g of dried apricots has 7.3 g of fiber; a serving (handful, 40 g) has 2.9 g — 12% of the 25 g a day the WHO recommends.
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