Home » Apricots: 10 Surprising Health Benefits Of Apricots Which You Need To Know

Apricots: 10 Surprising Health Benefits Of Apricots Which You Need To Know

by Alma Bartram

Apricots (Khubani) provide several nutrients and health benefits. Dried khubanis are a fun and convenient snack for many people. But if you are a diet-conscious person, you may have some reservations regarding its high sugar content. Here is the good news: apricot’s natural sugar is not harmful to your health. Still, if you want to cut back on extra sugar, you may choose apricot products with no added sugar. In this way, you can reap the maximum benefits from this antioxidant-rich fruit. In this blog, we are going to explore this amazing fruit’s nutritional profile and health benefits.

Apricot Nutrition Facts

One raw apricot (35g) provides:

  • 17 calories
  • 0.5g of protein
  • 3.9g of carbohydrates
  • 0.1g of fat

This fruit also provides you with potassium, vitamin A, and phosphorus. These contain the following nutritional ingredients:

  • Calories: 17
  • Fat: 0.1g
  • Sodium: 0.4mg
  • Carbohydrates: 3.9g
  • Fiber: 0.7g
  • Sugars: 3.2g
  • Protein: 0.5g
  • Potassium: 90.6mg
  • Vitamin A: 33.6 mcg
  • Phosphorus: 8.1mg

Let us see the benefits of these ingredients for you in detail:

  1. Carbs

You can get nearly 4 grams of carbohydrates from a fresh apricot. It provides under 1 gram of fiber and a little over 3 grams of naturally occurring sugar. Dried apricots contain more sugar than the fresh ones. They may also have had sugar added during processing. So, it’s always a good idea to review the food label.

The glycemic index of dried apricots (without added sugar) is still considered low, at around 42.

Ask a nutritionist about healthy ways to add apricots to your diet.

  1. Fats

You receive minimal fat from apricots, at only 0.1 grams per fruit. So you can easily add them to your regime if you are looking for a low-fat diet.

  1. Protein

At 0.5 grams, apricots provide just a small portion of the protein you need daily.

  1. Vitamins and Minerals

Apricots are rich in potassium, phosphorus, and beta-carotene. By using beta-carotene, your body converts it into vitamin A. It is also a natural source of calcium, iron, magnesium, vitamin C, and folate.

Almost all dried fruits are concentrated sources of calories and sugar. So they also tend to be higher in vitamins and minerals. Similarly, dried apricots provide the same nutrients as fresh, but in higher quantities.

  1. Calories

Apricots are a low-calorie fruit, providing only 17 calories each.  while one medium apple provides 104 calories.

So, you can easily eat six fresh apricots and still consume fewer calories than a whole apple.

Health Benefits Of Apricots

Apricots have significant health benefits. Here are a few of them:

  1. Rich in Vitamins

Apricots are a great source of vitamins, including vitamin A, vitamin C, and vitamin E. Vitamin A promotes healthy vision, vitamin C supports the immune system, and vitamin E acts as an antioxidant, protecting cells from damage.

  1. Promote Digestive Health

Apricots are high in dietary fiber, which aids in digestion and helps prevent constipation. Consuming fiber-rich foods like apricots can promote regular bowel movements and support a healthy digestive system.

  1. Apricots Support Heart Health

Apricots contain heart-healthy nutrients such as potassium, antioxidants, and soluble fiber. Potassium helps regulate blood pressure, while antioxidants and fiber contribute to lower cholesterol levels, reducing the risk of heart disease.

  1. Boost Immune Function

The high vitamin C content in apricots strengthens the immune system by promoting the production of white blood cells, which are essential for fighting off infections and diseases.

  1. Provide Antioxidant Protection

Apricots are rich in antioxidants that provide beta-carotene, lycopene, and flavonoids. These antioxidants help neutralize harmful free radicals in the body, reducing oxidative stress and lowering the risk of chronic diseases like heart disease, cancer, and age-related macular degeneration.

  1. Support Skin Health

The combination of vitamins A and C in apricots contributes to healthy skin. Vitamin A promotes cell turnover and skin regeneration, while vitamin C aids in collagen production, keeping the skin firm and youthful.

  1. Aid in Weight Management

Apricots are low in calories and high in fiber, making them a satisfying and nutritious snack option for weight management. The fiber content helps control appetite and promote feelings of fullness.

  1. Improve Bone Health

Apricots consist of minerals like calcium and potassium, which are essential for maintaining strong and healthy bones. These minerals, along with vitamin C, play a crucial role in bone formation and overall bone health.

  1. Apricots Support Eye Health

Apricots are rich in antioxidants and carotenoids, including beta-carotene, lutein, and zeaxanthin. You get protection for your eyes from oxidative damage, which may reduce the risk of age-related macular degeneration and cataracts.

  1. Hydration and Detoxification

With a high-water content, apricots can contribute to your daily hydration needs, aiding in optimal body fluid balance. Additionally, their natural fiber content supports detoxification by promoting regular bowel movements and eliminating toxins from the body.

Side-Effects and Allergies of Apricots (Khubani)

Apricots are nutrient-packed fruits that provide several benefits to the body. There are no inherent dangers to eating apricots. However, there may be some side effects. For instance:

  • Sulfur-sensitive people should be extra cautious while consuming apricots because sulfites are present in dried apricots.
  • Sulfites can seriously impact asthma and induce asthmatic attacks.
  • Unripe apricots can also cause stomach issues.
  • Nausea, headache, fever, joint pain, thirst, lethargy, etc. may occur due to overconsumption.
  • Excessive eating of raw apricots may reduce blood pressure and prove to be fatal in severe but rare cases.


Incorporating khubani’s into your diet can be as simple as enjoying them fresh as a snack, adding them to salads, blending them into smoothies, or using them in various culinary preparations. While apricots offer numerous health benefits, consuming them in moderation is important as part of a balanced diet. If you have any specific health concerns or conditions, it’s always advisable to consult with a best nutritionist or registered dietitian for personalized guidance.


  1. Do apricots clean your system?

Apricots are rich in fiber. It smooths your digestive functions and cleans out the impurities in your body.

  1. How many apricots can you eat?

There is no suggested daily intake for dried khubani; A typical serving is about 8 halves, which counts as one of your ‘five a day’. Mix these up if you can.

  1. What time of day is best to eat apricots?

You can eat khubani at any time of the day. However, it is best to eat them as a dessert after meals at night.

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