Apricots, solids and liquids
Category: Fruits & Fruit Juices State: Canned, Heavy Syrup Pack Characteristics: Without Skin
Nutrition Highlights
Serving Size
Calories
214
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 221 (100%) |
| Protein | 5.3 (2.5%) |
| Fat | 2.1 (1.0%) |
| Total | 214 (100%) |
Serving: 1 cup, whole, without pits [258g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 200 (77.7%) |
| Carbohydrate | 55 (21.4%) |
| Protein | 1.3 (0.5%) |
| Ash | 0.7 (0.3%) |
| Fat | 0.2 (0.1%) |
| Total | 258 (100%) |
Serving: 1 cup, whole, without pits [258g]
Benefits
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Rich in vitamin A which is important for vision and immune function
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Good source of vitamin C which is an antioxidant and helps absorb iron
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Contain fiber which aids digestion and helps control blood sugar levels
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Provide potassium to help regulate blood pressure and heart function
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May help prevent cancer due to antioxidant compounds like beta-carotene
Risks
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High in sugar and calories due to the heavy syrup used for canning. One half cup (118g) contains 17 grams of sugar and 60 calories
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May contain a small amount of sodium from the syrup used for canning. One half cup contains 20 mg of sodium
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Lack dietary fiber since the skin has been removed. Apricot skin contains a good amount of fiber
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Loss of some vitamins and minerals compared to fresh apricots due to the canning process
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Excess consumption could contribute to weight gain if not accounted for in total daily calorie needs
Additional Information
Apricots are a delicious and nutritious fruit that offer several health benefits. When consumed in their fresh form, apricots are known for their high content of vitamins, minerals, and dietary fiber. However, in this case, we will focus on the nutritional benefits and risks of canned apricots, specifically those packed in heavy syrup without skin, solids, and liquids.
Nutritional Benefits:
1. Vitamin A: Apricots are an excellent source of vitamin A, and canned apricots retain a significant amount of this essential nutrient. Vitamin A plays a crucial role in maintaining healthy vision, promoting immune function, and supporting cell growth and development.
2. Antioxidants: Apricots are rich in antioxidants, particularly carotenoids like beta-carotene and lycopene. These antioxidants help protect cells from damage caused by harmful free radicals, reducing the risk of chronic diseases such as heart disease and certain cancers.
3. Fiber: While the canning process may slightly reduce the fiber content, canned apricots still provide a moderate amount of dietary fiber. Fiber aids in digestion, promotes regular bowel movements, and helps control blood sugar levels. It also contributes to feelings of fullness, making it beneficial for weight management.
4. Minerals: Canned apricots contain essential minerals such as potassium, calcium, and iron. Potassium is important for maintaining healthy blood pressure and heart function. Calcium is crucial for strong bones and teeth, while iron is necessary for oxygen transport and preventing anemia.
Nutritional Risks:
1. Added Sugar: One significant concern with canned apricots packed in heavy syrup is the high sugar content. The heavy syrup used in canning is often made with sugar, which significantly increases the calorie and sugar content of the fruit. Excessive sugar consumption can lead to weight gain, tooth decay, and an increased risk of chronic diseases like type 2 diabetes and heart disease.
2. Reduced Vitamin C: The canning process and prolonged storage can cause a loss of vitamin C in apricots. Vitamin C is an essential nutrient that supports the immune system, aids in iron absorption, and acts as an antioxidant. While canned apricots still contain some vitamin C, the levels may be lower compared to fresh apricots.
3. Sodium Content: Depending on the brand and manufacturing process, canned apricots may contain added sodium. Excessive sodium intake can contribute to high blood pressure, fluid retention, and an increased risk of heart disease. It is advisable to choose low-sodium or no-added-salt varieties whenever possible.
In conclusion, while canned apricots packed in heavy syrup without skin, solids, and liquids offer some nutritional benefits such as vitamin A, antioxidants, fiber, and essential minerals, they also pose certain risks. The high sugar content, reduced vitamin C levels, and potential sodium addition should be taken into consideration when including canned apricots in your diet. Whenever possible, choose fresh or dried apricots as a healthier alternative, or opt for canned apricots packed in water or natural juices to reduce added sugars and sodium.