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Apricot nutrition, glycemic index, calories, net carbs & more

Apricots, raw
*all the values are displayed for the amount of 100 grams

Apricot Glycemic index (GI)

34
Article author photo Victoria Mazmanyan by Victoria Mazmanyan | Last updated on December 04, 2020
Education: General Medicine at YSMU

Apricots are stone fruits with a variety of species. Usually, an apricot tree is from a species called Prunus armeniaca. Depending on the species, cultivating environment, and other factors, the glycemic index of apricot can differ.

On the report of The National Tables of Glycemic Index, a raw apricot from Australia has a glycemic index of 34±3, while a raw apricot from Italy has a higher GI of 57. Apricot halves, canned in fruit juice from South Africa, have a GI of 51±5. In comparison, Canadian apricots, canned in light syrup, have an increased GI of 64 (1).

The GI of dried apricots from Australia is 30±7. Ready to eat dried apricots from the UK have a GI of 31±6 and a different brand of bite-size, and ready to eat dried apricots from the UK have a GI of 32±7. The mean of these three studies shows us that the average GI of dried apricots is 31 (1).

Apricot summer fruit yogurt from the UK has a GI of 11±4. A sample from a low-fat yogurt from the UK has shown a significant difference with a GI of 42±6 (1).

A 100% apricot fruit spread, with no added sugar from Australia, has a GI of 43±6. An apricot fruit spread with reduced sugar naturally has a higher GI of 55±7. Overall the mean of multiple studies has shown the average GI of apricot fruit spread to be 51±3 (1)

Most apricots tend to fall under the classification of low glycemic index foods.

It has been studied that dried apricots combined with nuts have the potential to mitigate postprandial glycemic response and can be considered a healthy snack for people with diabetes (2).

Another research has found that dried fruit, especially apricots, reduces the glycemic response of white bread through the displacement of half of the available carbohydrate (3).

Dried apricots are also ample with potassium that can decrease blood pressure (4).

References

  1. https://academic.oup.com/ajcn/article/114/5/1625/6320814
  2. https://www.mdpi.com/2072-6643/10/6/694
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6288147/
  4. https://ods.od.nih.gov/factsheets/Potassium-HealthProfessional/
Article author photo Victoria Mazmanyan
Education: General Medicine at YSMU
Last updated: December 04, 2020

Important nutritional characteristics for Apricot

Apricot
Glycemic index ⓘ Source:
Check out our Glycemic index chart page for the full list.
34 (low)
Insulin index ⓘ
N/A
Calories
48
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols
9.12 grams
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs)
1 cup, halves (155 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral.
-4.3 (alkaline)
86% Vitamin A
76% Vitamin C
71% Vitamin A RAE
63% Fiber
62% Cryptoxanthin, beta
Explanation: The given food contains more Vitamin A than 86% of foods. Note that this food itself is richer in Vitamin A than it is in any other nutrient. Similarly, it is relatively rich in Vitamin C, Vitamin A RAE, Fiber, and Cryptoxanthin, beta.

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 4% 15% 8% 10% 23% 1% 6% 27% 11% 1% 2%
Calcium: 13 mg of 1,000 mg 1%
Iron: 0.39 mg of 8 mg 5%
Magnesium: 10 mg of 420 mg 2%
Phosphorus: 23 mg of 700 mg 3%
Potassium: 259 mg of 3,400 mg 8%
Sodium: 1 mg of 2,300 mg 0%
Zinc: 0.2 mg of 11 mg 2%
Copper: 0.078 mg of 1 mg 9%
Manganese: 0.077 mg of 2 mg 3%
Selenium: 0.1 µg of 55 µg 0%
Choline: 2.8 mg of 550 mg 1%

Mineral chart - relative view

Potassium
259 mg
TOP 46%
Manganese
0.077 mg
TOP 63%
Copper
0.078 mg
TOP 64%
Calcium
13 mg
TOP 68%
Iron
0.39 mg
TOP 81%
Magnesium
10 mg
TOP 84%
Zinc
0.2 mg
TOP 85%
Phosphorus
23 mg
TOP 87%
Choline
2.8 mg
TOP 95%
Selenium
0.1 µg
TOP 96%
Sodium
1 mg
TOP 98%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 77% 18% 0% 34% 8% 10% 12% 15% 13% 7% 0% 9%
Vitamin A: 1279 IU of 5,000 IU 26%
Vitamin E : 0.89 mg of 15 mg 6%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 10 mg of 90 mg 11%
Vitamin B1: 0.03 mg of 1 mg 3%
Vitamin B2: 0.04 mg of 1 mg 3%
Vitamin B3: 0.6 mg of 16 mg 4%
Vitamin B5: 0.24 mg of 5 mg 5%
Vitamin B6: 0.054 mg of 1 mg 4%
Folate: 9 µg of 400 µg 2%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 3.3 µg of 120 µg 3%

Vitamin chart - relative view

Vitamin A
1279 IU
TOP 14%
Vitamin C
10 mg
TOP 24%
Vitamin E
0.89 mg
TOP 48%
Vitamin K
3.3 µg
TOP 60%
Folate
9 µg
TOP 65%
Vitamin B3
0.6 mg
TOP 76%
Vitamin B6
0.054 mg
TOP 77%
Vitamin B5
0.24 mg
TOP 78%
Vitamin B1
0.03 mg
TOP 82%
Vitamin B2
0.04 mg
TOP 84%
Vitamin B12
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%

Macronutrients chart

2% 12% 87%
Protein:
Daily Value: 3%
1.4 g of 50 g
3%
Fats:
Daily Value: 1%
0.39 g of 65 g
1%
Carbs:
Daily Value: 4%
11.12 g of 300 g
4%
Water:
Daily Value: 4%
86.35 g of 2,000 g
4%
Other:
0.74 g

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 17% 14% 9% 9% 14% 2% 9% 8% 12%
Tryptophan: 15 mg of 280 mg 5%
Threonine: 47 mg of 1,050 mg 4%
Isoleucine: 41 mg of 1,400 mg 3%
Leucine: 77 mg of 2,730 mg 3%
Lysine: 97 mg of 2,100 mg 5%
Methionine: 6 mg of 1,050 mg 1%
Phenylalanine: 52 mg of 1,750 mg 3%
Valine: 47 mg of 1,820 mg 3%
Histidine: 27 mg of 700 mg 4%

Fat type information

0.027% 0.17% 0.077%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.17 g
Polyunsaturated fat: 0.077 g

Carbohydrate type breakdown

5.87% 2.37% 0.94%
Starch: 0 g
Sucrose: 5.87 g
Glucose: 2.37 g
Fructose: 0.94 g
Lactose: 0 g
Maltose: 0.06 g
Galactose: 0 g

Fiber content ratio for Apricot

9.24% 2%
Sugar: 9.24 g
Fiber: 2 g
Other: -0.12 g

All nutrients for Apricot per 100g

Nutrient DV% In TOP % of foods Value Comparison
Net carbs N/A 47% 9.12g 5.9 times less than Chocolate Chocolate
Protein 3% 82% 1.4g 2 times less than Broccoli Broccoli
Fats 1% 83% 0.39g 85.4 times less than Cheese Cheese
Carbs 4% 47% 11.12g 2.5 times less than Rice Rice
Calories 2% 88% 48kcal Equal to Orange Orange
Fructose 1% 86% 0.94g 6.3 times less than Apple Apple
Sugar N/A 41% 9.24g Equal to Coca-Cola Coca-Cola
Fiber 8% 37% 2g 1.2 times less than Orange Orange
Calcium 1% 68% 13mg 9.6 times less than Milk Milk
Iron 5% 81% 0.39mg 6.7 times less than Beef Beef
Magnesium 2% 84% 10mg 14 times less than Almond Almond
Phosphorus 3% 87% 23mg 7.9 times less than Chicken meat Chicken meat
Potassium 8% 46% 259mg 1.8 times more than Cucumber Cucumber
Sodium 0% 98% 1mg 490 times less than White Bread White Bread
Zinc 2% 85% 0.2mg 31.6 times less than Beef Beef
Copper 9% 64% 0.08mg 1.8 times less than Shiitake Shiitake
Vitamin A 26% 14% 1279IU 13.1 times less than Carrot Carrot
Vitamin E 6% 48% 0.89mg 1.6 times less than Kiwifruit Kiwifruit
Vitamin D 0% 100% 0µg N/A Egg
Vitamin C 11% 24% 10mg 5.3 times less than Lemon Lemon
Vitamin B1 3% 82% 0.03mg 8.9 times less than Pea Pea
Vitamin B2 3% 84% 0.04mg 3.3 times less than Avocado Avocado
Vitamin B3 4% 76% 0.6mg 16 times less than Turkey meat Turkey meat
Vitamin B5 5% 78% 0.24mg 4.7 times less than Sunflower seed Sunflower seed
Vitamin B6 4% 77% 0.05mg 2.2 times less than Oat Oat
Folate 2% 65% 9µg 6.8 times less than Brussels sprout Brussels sprout
Vitamin B12 0% 100% 0µg N/A Pork
Vitamin K 3% 60% 3.3µg 30.8 times less than Broccoli Broccoli
Tryptophan 0% 94% 0.02mg 20.3 times less than Chicken meat Chicken meat
Threonine 0% 94% 0.05mg 15.3 times less than Beef Beef
Isoleucine 0% 95% 0.04mg 22.3 times less than Salmon Salmon
Leucine 0% 94% 0.08mg 31.6 times less than Tuna Tuna
Lysine 0% 91% 0.1mg 4.7 times less than Tofu Tofu
Methionine 0% 97% 0.01mg 16 times less than Quinoa Quinoa
Phenylalanine 0% 94% 0.05mg 12.8 times less than Egg Egg
Valine 0% 95% 0.05mg 43.2 times less than Soybean Soybean
Histidine 0% 94% 0.03mg 27.7 times less than Turkey meat Turkey meat
Cholesterol 0% 100% 0mg N/A Egg
Trans Fat N/A 100% 0g N/A Margarine
Saturated Fat 0% 89% 0.03g 218.3 times less than Beef Beef
Monounsaturated Fat N/A 79% 0.17g 57.6 times less than Avocado Avocado
Polyunsaturated fat N/A 87% 0.08g 612.6 times less than Walnut Walnut

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 48
% Daily Value*
0%
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
0%
Sodium 1mg
4%
Total Carbohydrate 11g
8%
Dietary Fiber 2g
Total Sugars g
Includes ? g Added Sugars
Protein 1g
Vitamin D 0mcg 0%

Calcium 13mg 1%

Iron 0mg 0%

Potassium 259mg 8%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Apricot nutrition infographic

Apricot nutrition infographic
Infographic link

References

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/171697/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.