Apricots
Category: Fruits & Fruit Juices Characteristics: Dehydrated (Low Moisture), Sulfured Method: Uncooked
Nutrition Highlights
Serving Size
Calories
381
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 | 395 (100%) |
| Protein | 23 (6.1%) |
| Fat | 6.6 (1.7%) |
| Total | 381 (100%) |
Serving: 1 cup [119g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Carbohydrate | 99 (82.9%) |
| Water | 8.9 (7.5%) |
| Protein | 5.8 (4.9%) |
| Ash | 4.9 (4.1%) |
| Fat | 0.7 (0.6%) |
| Total | 119 (100%) |
Serving: 1 cup [119g]
Benefits
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Rich in vitamin A which is important for vision and immune function
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Contain beta-carotene which is an antioxidant that can protect cells from damage
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Good source of fiber which aids digestion and heart health
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Provide potassium to help regulate blood pressure and heart function
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Sulfuring helps preserve the apricots and retain their nutrients during dehydration process
Risks
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High in sugar and calories. Dried apricots contain natural sugars and are high in calories compared to fresh apricots
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May cause allergic reactions. Sulfites used in drying some apricots can cause allergic reactions in sensitive individuals
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Lack fiber. The drying process removes much of the fiber in fresh apricots, reducing its nutritional value
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High sodium content. Sulfured apricots are treated with sulfur dioxide which increases the sodium content
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May cause digestive issues. Eating too many dried apricots at once can cause stomach upset like gas, bloating or diarrhea due to their high natural sugar content
Additional Information
Apricots, dehydrated (low-moisture), sulfured, uncooked, are a nutritious food choice that offer several health benefits. However, it is important to be aware of potential risks associated with their consumption.
Nutritional Benefits:
1. High in Fiber: Dehydrated apricots are an excellent source of dietary fiber. A 100-gram serving provides around 7 grams of fiber, which is approximately 28% of the recommended daily intake. Fiber aids in digestion, promotes bowel regularity, and helps control blood sugar levels.
2. Rich in Vitamins: Apricots are packed with essential vitamins, particularly vitamin A and vitamin C. Vitamin A is crucial for maintaining healthy vision, supporting immune function, and promoting cell growth and development. Vitamin C is an antioxidant that boosts the immune system, aids in collagen production, and helps protect against oxidative stress.
3. Good Source of Minerals: Dehydrated apricots contain important minerals such as potassium, iron, and calcium. Potassium is essential for maintaining proper heart and muscle function, while iron is vital for oxygen transport and preventing anemia. Calcium is necessary for strong bones and teeth.
4. Antioxidant Power: Apricots are rich in antioxidants, including beta-carotene and lutein. These compounds help protect cells from damage caused by harmful free radicals, reducing the risk of chronic diseases such as heart disease and certain types of cancer.
5. Natural Energy Boost: The natural sugars present in dehydrated apricots make them a great energy-boosting snack. They provide a quick source of carbohydrates, which can be beneficial for athletes or those needing an energy pick-me-up during the day.
Nutritional Risks:
1. High in Sugar: While the natural sugars in apricots offer an energy boost, it is important to consume them in moderation. Dehydrated apricots are more concentrated in sugar compared to fresh apricots, as the drying process removes water content. Excessive sugar intake can contribute to weight gain, tooth decay, and increased risk of chronic diseases like diabetes and heart disease.
2. Sulfur Dioxide Sensitivity: Some individuals may be sensitive or allergic to sulfites, a common preservative used in dried fruits like sulfured apricots. Sulfur dioxide can cause adverse reactions such as headaches, breathing difficulties, or digestive issues. It is crucial to read labels carefully and opt for unsulfured apricots if you have a known sensitivity.
3. Caloric Density: Dehydrated fruits, including apricots, are more calorie-dense than their fresh counterparts due to the removal of water. Therefore, portion control is important to avoid excessive calorie intake, especially for individuals trying to manage their weight.
In conclusion, dehydrated apricots offer various nutritional benefits, including high fiber content, essential vitamins and minerals, antioxidants, and natural energy. However, it is essential to be mindful of their sugar content, potential sulfur dioxide sensitivity, and caloric density. Incorporating dehydrated apricots into a balanced diet can be a healthy choice, but moderation and individual considerations are key to reaping their benefits while minimizing risks.