Apricots are fruits available year round, although not always fresh. Outside harvesting season, which usually starts when the fruit is completely ripen on the tree – and this could mean anytime starting end of April to mid-June, and ends in July, with a few varieties ripening in August, the alternative to fresh apricots is tinned fruits.
Of course, fresh is always better and healthier, but with apricots, both canned and fresh varieties contain an array of nutrients and promote good health. Also check Peaches Nutritional Facts
Nutrition information for 100 grams raw, fresh apricots
With only 48 calories per 100-grams serving, 1.4 grams protein, 11.2 grams carbohydrates, 0.4 grams fat, 86.4 grams water and 0 cholesterol, fresh apricots are a very good source of carbohydrates, but they do contain sugars which represent the majority of calories.
Vitamins in fresh apricots Minerals in fresh apricots
Vitamin A 1926 IU Calcium 13.0 mg
Vitamin C 10.0 mg Iron 0.4 mg
Vitamin E 0.9 mg Magnesium 10.0 mg
Vitamin K 3.3 mcg Phosphorus 23.0 mg
Niacin 0.6 mg Potassium 259 mg
Vitamin B6 0.1 mg Sodium 1.0 mg
Folate 9.0 mcg Zinc 0.2 mg
Pantothenic acid 0.2 mg Copper 0.1 mg
Choline 2.8 mg Manganese 0.1 mg
Selenium 0.1 mcg
Nutrition information for 100 grams canned apricots
100 grams canned apricots containing juice, skin, solids and liquids pack 48 calories of which 45.6 are carbohydrates, 0.6 grams protein, 12.3 grams carbohydrates of which 1.6 represents dietary fiber and 10.7 are sugars, 86.6 grams water, zero fat and zero cholesterol.
Vitamins in canned apricots Minerals
Vitamin A 1691 IU Calcium 12.0 mg
Vitamin C 4.9 mg Iron 0.3 mg
Vitamin E 0.6 mg Magnesium 10.0 mg
Vitamin K 2.2 mcg Phosphorus 20.0 mg
Niacin 0.3 mg Potassium 165 mg
Vitamin B6 0.1 mg Sodium 4.0 mg
Folate 2.0 mcg Zinc 0.1 mg
Pantothenic acid 0.1 mg Copper 0.1 mg
Choline 1.8 mg Manganese 0.1 mg
Selenium 0.1 mcg
Apricots are highest in potassium, vitamin A, vitamin C, calcium, phosphorus and magnesium, six of the most important nutrients for good health. While containing these familiar compounds, apricots also include a number of antioxidants harder to find in other foods, thus providing additional health benefits.
Here are some of the most positive effects of consuming apricots.
- Good heart health: apricots contain vitamin A and vitamin C, both associated with good heart health. In addition, they also contain flavonoids which have been linked to cardiovascular disease prevention.
- Antioxidant support: some of the antioxidants found in apricots include quercetin, catechins, epicatechin, hydroxycinnamic, proanthocyanidins, gallic acid, caffeic acid, coumaric acid and ferulic acid – all compounds that serve specific purposes and promote overall good health and longevity.
- Eye health: two to three apricots per day can greatly improve eye disorders, not to mention consumption of apricots helps fight against macular degeneration and loss of sight.
- Good digestion: apricots are a good source of dietary fiber. Whether dried, fresh or canned, the fruit provides enough dietary fiber to support proper digestion and easy bowel movement. Furthermore, the fruits contain soluble fiber which is known to help the body absorb nutrients from other food.
- Protection against potential damage from inflammation: the many phytonutrients in apricots have positive health effects including protection in cases of inflammation in the body. Foods such as apricots which are rich in flavonoid phytonutrients can incur changes during inflammation processes and protect, for example, blood vessels among other parts of the body.
- Bone health: The amount of calcium, iron, copper, phosphorus and manganese in apricots provides support for bone development and reduces the risk of diseases such as osteoporosis.
- Skin conditions: oil extracted from apricots is used in skin care and treating eczema and itching among many other skin conditions. Applied to the skin, apricot oil is easily absorbed and protects against signs of premature aging.