Apricots
Category: Fruits & Fruit Juices Characteristics: Dried, Sulfured, Without Added Sugar Method: Stewed
Nutrition Highlights
Serving Size
Calories
213
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 | 222 (100%) |
| Protein | 12 (5.6%) |
| Fat | 4.1 (1.9%) |
| Total | 213 (100%) |
Serving: 1 cup, halves [250g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 189 (75.6%) |
| Carbohydrate | 56 (22.2%) |
| Protein | 3.0 (1.2%) |
| Ash | 2.3 (0.9%) |
| Fat | 0.5 (0.2%) |
| Total | 250 (100%) |
Serving: 1 cup, halves [250g]
Benefits
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Rich in fiber which aids digestion and helps you feel full for longer
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High in vitamin A which is important for vision and immune function
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Contain antioxidants that protect cells from damage and may reduce risk of chronic diseases
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Good source of potassium which is important for heart health and muscle function
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Provide energy and carbohydrates while being low in calories
Risks
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High in sugar content. Dried apricots contain natural sugars which can contribute to weight gain and increased blood sugar levels if consumed in large quantities
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May contain sulfites. Dried apricots are often treated with sulfur dioxide during processing which is used as a preservative but some people can have sensitivity to sulfites
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Lack fiber. Much of the fiber is lost during the drying process so dried apricots don't provide as much fiber as fresh apricots
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High in calories. Dried apricots have a higher calorie content than fresh apricots due to the loss of water content during drying
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May cause digestive issues. Consuming too many dried fruits at once can cause stomach upset, gas and diarrhea in some individuals due to their high natural sugar and fiber content
Additional Information
Apricots, dried, sulfured, stewed, without added sugar, are a nutritious food product that offers several health benefits. These dried apricots undergo a process of sulfur treatment and stewing without the addition of sugar, making them a great choice for individuals seeking a healthier alternative to sugary snacks.
One of the primary nutritional benefits of dried apricots is their high content of dietary fiber. Fiber plays a crucial role in maintaining a healthy digestive system, preventing constipation, and promoting regular bowel movements. A 100-gram serving of dried apricots provides approximately 7 grams of fiber, which is around 28% of the recommended daily intake. Consuming an adequate amount of fiber can also contribute to weight management, as it promotes satiety and helps control overeating.
Furthermore, dried apricots are a rich source of vitamins and minerals. They are particularly high in vitamin A, providing more than 50% of the recommended daily intake per 100-gram serving. Vitamin A is essential for maintaining healthy vision, supporting the immune system, and promoting cell growth and development. Additionally, dried apricots contain significant amounts of vitamin E, which acts as an antioxidant, protecting cells from damage caused by free radicals.
These dried apricots also offer a range of minerals, including potassium, magnesium, and iron. Potassium is crucial for maintaining proper fluid balance, regulating blood pressure, and supporting heart health. Magnesium is essential for various bodily functions, such as energy production, muscle and nerve function, and bone health. Iron is necessary for the production of red blood cells and preventing iron-deficiency anemia.
Despite their numerous nutritional benefits, there are a few potential risks associated with consuming dried apricots. Firstly, they can be relatively high in calories compared to fresh apricots due to the removal of water during the drying process. Therefore, individuals who are watching their calorie intake should be mindful of portion sizes to avoid overconsumption.
Secondly, dried apricots contain natural sugars, which can be concentrated during the drying process. Although no additional sugar is added to sulfured, stewed dried apricots, they may still have a higher sugar content compared to fresh apricots. While these natural sugars provide energy, individuals with diabetes or those trying to manage their blood sugar levels should be cautious and consume dried apricots in moderation.
Lastly, some individuals may be sensitive or allergic to sulfur dioxide, which is used as a preservative during the sulfur treatment process. This can cause adverse reactions such as asthma symptoms, allergic reactions, or respiratory issues. If you have known sensitivities or allergies, it is advisable to opt for unsulfured dried apricots or consult with a healthcare professional before consuming them.
In conclusion, dried apricots, sulfured, stewed, without added sugar, offer several nutritional benefits. They are a great source of dietary fiber, vitamins A and E, as well as minerals like potassium, magnesium, and iron. However, individuals should be mindful of their calorie intake, potential sugar content, and the risk of sulfur dioxide sensitivity when consuming these dried apricots. As with any food, moderation and individual considerations are key to incorporating them into a balanced and healthy diet.