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Apricots and Dried apricots:

Apricot is one of the fruits with the highest mineral content, it is particularly high in potassium. Its flesh has a unique suppleness that stems from the fibers' composition. These are unique in that they are made up half of pectins (water-swelling compounds), as well as celluloses and extremely delicate hemicelluloses.

Where does apricot come from?


Common names: apricot, plum of Armenia, apple of Armenia.
Scientific names: Prunus armeniaca (synonym Armeniaca vulgaris), Prunus mume (Japanese apricot).
Family: rosaceae.
The apricot is a fruit native to northeast China.
A Chinese tribe would have tamed it 4000 years ago.
It was brought to Greece and Italy by Roman legionaries around 2,000 years ago.
It wasn't until the 15th century that it made its way to Europe, and it wasn't until the 18th century that its culture truly took root.
Around the same time, he was placed in southern California by Spanish missionaries, where he was soon adopted.
Along with Iran, the Mediterranean nations (Turkey, Spain, Syria, Greece, and France) are the leading apricot growers nowadays. California and Chile are the market leaders in the United States.



Apricots contain more than 85% water. Like other fruits, the majority of its energy comes from carbs such as glucose, sucrose, fructose, and sorbitol.
The flavor is a result of the amounts of sugars and organic acids present, as well as certain particular components: aromatic alcohol esters and aldehydes.
Its meat and skin are high in minerals and trace elements, including potassium, iron, and copper.
They include a variety of anti-oxidant phenolic chemicals, including flavonoids, carotenoids (mostly beta-carotene, which is converted into vitamin A in the body), and lycopene.
Finally, this fruit is a good source of fiber.

Nutritional values ​​per 100 g

Name of constituentsUnityAverage content
Alimentary fiberg2
Saturated FA(fat acid)g0.02
Monounsaturated FAg0.17
Polyunsaturated FAsg0.07
Total ironmg0.39
Beta caroteneµg1330
Vitamin Dµg0
Vitamin E activity (alpha-tocopherol)mg0.75
Vitamin Cmg5.3
Vitamin B1 or Thiaminemg0.03
Vitamin B2 or Riboflavinmg0.04
Vitamin B3 or PP or Niacinmg0.6
Vitamin B5 or Pantothenic acidmg0.24
Vitamin B6 or Pyridoxinemg0.05
Vitamin B9 or Total Folateµg6
Vitamin B12 or Cobalaminsµg0

What are its benefits?


A high intake of vegetables and fruits, especially apricots, has been proven in several studies to lower the risk of cardiovascular disease, some malignancies, and other chronic illnesses.
Their vitamins, antioxidant substances, and fibre would all serve an important protective function.

Is there any risk in eating apricots?


Sulphites are occasionally used as preservatives to dried apricots and apricot-containing goods. These sulfites, however, can trigger allergic responses in certain people.
Apricot may be the cause of oral allergy syndrome. This condition manifests as an allergic response to certain plant proteins.
It primarily affects persons who are sensitive to pollen. After ingesting or handling the offending food, they may suffer stinging and burning sensations in their mouth, lips, and throat.
Symptoms might disappear in a matter of minutes. It is, however, suggested that you visit an allergist to ascertain the reason of the response and any prophylactic steps that should be done.

How much should I eat?


The National Health Nutrition Program suggests eating at least 5 servings (of at least 80 g) of fruits or vegetables per day, and to take advantage of seasonal varieties, which are available from June to August for apricots.
Two large apricots or three small ones correspond to one serving of fruit.

Dried apricot

The dried apricot is made by dehydrating the fresh fruit of the apricot tree, which comes in numerous kinds. Apricot is a summer fruit with a gorgeous orange hue that may be enjoyed all year in its dried form.

Except for minimal vitamin C, it keeps the nutritional features of fresh apricot in 4 to 5 times bigger amounts. It is the richest dried fruit in potassium, and is widely known among athletes for its ability to alleviate cramps. Dried apricots are high in fiber and can help prevent constipation, but they can also aggravate sensitive intestines.

What are the characteristics of a dried apricot?

dried apricot

To preserve for several months, dried apricots have three times less the water content of fresh apricots, making them less sensitive to microorganisms that may damage them.
Dried apricots, like all orange-colored fruits, are high in pro-vitamin A or beta-carotene (a precursor to vitamin A), which is beneficial for eyesight.
The kernel (seed that is inside the kernel) is missing from dried apricots sold in bulk or sachets, posing a danger of cyanide poisoning. This is due to the presence of a naturally occurring chemical called amygdalin in apricot kernels, which when consumed turns to cyanide. One big almond or three tiny apricot kernels is the maximum permitted dosage for an adult.

What is the nutritional value of a 100 g dried apricot?

dried apricot

The energy content of dried apricot is five times that of fresh apricot (271 kcal against 59 kcal per 100 g).
It is high in sugar (53%) and fiber, as well as potassium, phosphorus, and pro-vitamin A, making it one of the dried fruits with the highest mineral and trace element content.
Polyphenols, chemicals having an antioxidant action (a form of anti-rust for our cells), are present in lesser amounts than in other fruits.

A comparison of the nutritional content of fresh and dried apricots


Dried apricot is made by dehydrating fresh fruit. With the exception of vitamin C, all components in fresh apricot proportions are present in 4 to 5 times larger quantities in dried apricots.

Table comparing dried apricot to fresh apricot per 100 g.

Nutritional elementsDried apricotFresh apricot
Proteins (g / 100 g)3.140.9
Carbohydrates (g / 100 g) 53 9
with sugar40.58
Fiber (g / 100 g)5.71.7
Fat (g / 100 g)0.80.2
Sodium (mg / 100 g)39<2.2
Phosphorus (mg / 100 g)68.316.6
Potassium (mg / 100 g)1090237
Beta-carotene (µg / 100 g) 2160 1630
or Vitamin A equivalent (µg / 100 g)359271
Vitamin C (mg / 100 g)15.45
Water (g / 100 g)29.486.1
Energy (kcal / 100 g) 271 49
Energy (KJ / 100 g)1150208

What are the benefits of eating dried apricots?

dried apricot

The use of dried apricot is recommended in the following situations:
diet high in potassium (a mineral involved in muscular activity and thus advantageous in the case of a cramp);
high-calorie diet with a high sugar content (53%): a true anti-fatigue, high-energy food;
low fat diet with a very low fat content (almost zero).
Dried apricots are a great source of energy for athletes who need it fast and in tiny amounts. The average amount of sugar in three tiny dried apricots is 10 g.

What are the risks of eating dried apricot?

dried apricot

Consumption of dried apricot is not recommended in the following circumstances:
A diet devoid of vegetable fibers: excessive intake of dried apricots might cause digestive problems, including diarrhea, in sensitive persons;
A residue-free diet aiming at lowering the number of stools and the frequency with which they occur;
In the case of a diabetic, for example, a regulated carbohydrate diet is recommended.
Low-calorie diet: eating too many dried apricots will prevent you from losing weight;
low potassium diet.

How do you consume dried apricots?


Dried apricots can be eaten alone at the conclusion of a meal in place of fresh fruit (5 to 6 tiny dried apricots equals a medium apple), as a snack, or even mixed with cereals and a dairy product for breakfast.
Dried apricots also work well with cooked vegetables, like in a gratin of zucchini, pumpkin, and dried apricots with flaked almonds: a vitamin and mineral powerhouse!
The dried apricot is a fragrant dry fruit that is used in a variety of sweet and savory dishes, such as lamb tagines with dried apricots in oriental cuisine.