Fruit

Apricot nutrition, down to the gram.

1 apricot is 17 calories and 0.5 g of protein. The source is the USDA entry “Apricots, raw”. Change the way it is prepared and an identical weight swings from 48 up to 83 calories per 100 g. Choose how much you are eating and the panel does the arithmetic from there.

By Alen Yaco · Updated 20 September 2026

Every value traces to USDA FoodData Central (171697, 173941, 167768); Daily Values follow the FDA label rules.

How many calories are in apricot?

1 apricot supplies 17 calories, which scales to 48 per 100 g. Each serving listed underneath was weighed by USDA rather than estimated.

Protein in apricot, measured

The protein count for 1 apricot is 0.5 g, equal to 1 percent of the Daily Value. Apricot carries almost no protein. It earns its place in a day through carbohydrate, not through protein.

Its energy is 7 percent fat, 83 percent carbohydrate and 10 percent protein, meaning it behaves as mostly a carbohydrate in a meal.

How preparation changes apricot

There is a 73 percent spread between raw apricot (48 calories per 100 g) and canned (83). The cause is the way it is packed or preserved.

Each line compares 35 g of apricot, prepared a different way.

Choosing and using apricot

Fresh apricots appear briefly in summer, whilst dried and canned versions are sold year-round. Look for fruit with a deep orange hue and a slight yield to gentle thumb pressure. Avoid pale green specimens, which were picked too early and will never ripen properly. Reject any with bruised or broken skin.

Heat coaxes out the fruit's floral aroma and softens its firm flesh. Poaching in syrup prevents the skin from toughening. The common mistake is overcooking, which reduces the delicate flesh to a watery purée. Bake them cut-side up to retain their shape and prevent the juices from leaking onto the tray.

Fresh slices suit cold tarts and British summer puddings. Dried apricots offer a concentrated tartness that cuts through rich meats in Middle Eastern tagines. They pair exceptionally well with almonds, sharing a subtle almond-like flavour compound. Avoid masking this delicate stone fruit with heavy spices.

Vitamins and minerals in apricot

The table follows the selector above, so change the serving or the method and every row updates. Values are per serving, not per 100 g, unless you pick 100 g.

It carries 2 g of fibre per 100 g, about 7 percent of a day.

9.2 g of the 11 g of carbohydrate in 100 g is sugar. Eaten whole, it comes packaged with water and fibre, which slows the whole thing down.

How far apricot goes in a day

1 apricot uses 1 percent of a 2,000 calorie day and returns 1 percent of the protein reference. Your own budget is probably not 2,000; the TDEE calculator works it out, and the macro calculator splits it into protein, carbs and fat.

Using apricot: three recipes

Three recipes from the Calorie Counter Team, each costed ingredient by ingredient against USDA records, so the per-serving figures are sums, not guesses.

Dinner · British

Apricot Glazed Pork Chops

Pork chops pan-seared and glazed with a quick fresh apricot and mustard reduction.

25 min · serves 2

361kcal

45gprotein

15gfat

8.7gcarbs

Ingredients

• Bone-in pork chops 400 g
• Fresh apricots, stoned and chopped 150 g
• Olive oil 15 g
• Dijon mustard 15 g
• Water 50 g
• Table salt 3 g

Method

1. Season the pork chops on both sides with two grams of the salt.
2. Heat the olive oil in a frying pan over medium-high heat.
3. Cook the chops for five minutes on each side, then remove them to a plate.
4. Add the chopped apricots, mustard, remaining salt, and water to the same pan.
5. Simmer for four minutes until the apricots soften and the liquid thickens.
6. Return the chops to the pan and coat them in the sauce before serving.

6 USDA records went into this total. It describes the ingredients as weighed, not the dish after cooking losses.

Dessert · French

Baked Apricots with Thyme

Fresh apricot halves baked with butter, honey, and fresh thyme leaves.

20 min · serves 2

190kcal

2.3gprotein

8.7gfat

29gcarbs

Ingredients

• Fresh apricots 300 g
• Unsalted butter 20 g
• Clover honey 30 g
• Fresh thyme sprigs 2 g
• Table salt 1 g

Method

1. Preheat the oven to 190 degrees Celsius.
2. Cut the apricots in half, remove the stones, and place them cut-side up in a baking dish.
3. Dot the butter evenly over the apricot halves.
4. Drizzle the honey over the top and scatter the thyme leaves and salt.
5. Bake for 12 minutes until the apricots are tender but hold their shape.

5 USDA records went into this total. It describes the ingredients as weighed, not the dish after cooking losses.

Breakfast · British

Apricot and Almond Porridge

Warm oat porridge cooked with chopped dried apricots and topped with toasted almonds.

15 min · serves 2

396kcal

14gprotein

13gfat

61gcarbs

Ingredients

• Rolled oats 80 g
• Dried apricots 80 g
• Whole milk 300 g
• Water 150 g
• Flaked almonds 20 g
• Table salt 1 g

Method

1. Chop the dried apricots into five-millimetre pieces.
2. Combine the oats, milk, water, chopped apricots, and salt in a saucepan.
3. Bring the mixture to a simmer over medium heat, stirring constantly.
4. Cook for six minutes until the porridge is thick and the oats are soft.
5. Toast the flaked almonds in a dry frying pan for two minutes until golden.
6. Divide the porridge into two bowls and scatter the toasted almonds on top.

Nutrition per serving, calculated across 6 USDA ingredient records. Expect small differences once cooked.

Calorie Counter Team, food critic

One meal, costed: apricot

To see how apricot adds up in a meal, here it is beside two ordinary companions, all three from USDA figures.

Apricot or something else?

Compared gram for gram, with the form of each food stated. Follow any link for that food’s full page.

Common questions on apricot

How many calories does 1 apricot have?

17 calories, according to USDA FoodData Central: the record is “Apricots, raw”, FDC 171697. That works out at 48 per 100 g.

Is there much protein in apricot?

1.4 g per 100 g, so 1 apricot supplies 0.5 g. Against the Daily Value that is 1 percent.

Is apricot higher in calories once it is prepared?

Yes, by a measurable amount: 35 g goes from 17 calories (raw) to 29 (canned), depending on preparation.

Does apricot fit a calorie deficit?

No food causes or prevents weight loss on its own. The useful facts are that 1 apricot is 17 calories with 0.5 g of protein, which makes 12 percent of its calories protein; which means it needs a protein-rich partner on the plate.

Can you eat the kernel inside the apricot stone?

The kernel inside the pit is bitter and contains toxic compounds, so it must not be eaten raw. Some cuisines use treated kernels for flavouring, but home cooks should discard them entirely.

How do you ripen hard apricots at home?

Place the fruit inside a paper bag at room temperature. This traps the natural gas they release, which softens the flesh. Keep them out of direct sunlight and do not use plastic bags, which trap moisture.

Sources

• Apricots, raw — USDA FoodData Central, FDC ID 171697
• Apricots, canned, heavy syrup, drained — USDA FoodData Central, FDC ID 167768
• Apricots, dried, sulfured, uncooked — USDA FoodData Central, FDC ID 173941
• Daily Values for nutrition labelling, 21 CFR 101.9