Apricot
Apricots are nutrient-dense stone fruits rich in beta-carotene (vitamin A), potassium, and fiber, with a low caloric density making them ideal for longevity-focused nutrition.
Variants (8)
Nutrition · per ~140 g serving · ≈ 4 apricots
- Vitamin B60.34 mg20% DV
- Vitamin C14.0 mg16% DV
- Vitamin E1.2 mg8% DV
- Niacin0.84 mg5% DV
- Riboflavin0.06 mg4% DV
- Vitamin K4.6 mcg4% DV
- Thiamin0.04 mg3% DV
- Folate12.6 mcg3% DV
- Vitamin A134.4 iu3% DV
- Choline3.9 mg<1% DV
- Copper0.11 mg12% DV
- Potassium362.6 mg8% DV
- Manganese0.11 mg5% DV
- Magnesium14.0 mg3% DV
- Iron0.55 mg3% DV
- Phosphorus32.2 mg3% DV
- Zinc0.28 mg3% DV
- Calcium18.2 mg1% DV
- Selenium0.14 mcg<1% DV
- Sodium1.4 mg<1% DV
- Monounsaturated Fat0.24 g
- Polyunsaturated Fat0.11 g
- Saturated Fat0.04 g
- Beta-carotene~7.0 mg
- Chlorogenic acid~56 mg
- Inulin / Prebiotic fibre~4.2 g
- Polyphenols~210 mg
Score · 85/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- Vitamin B614% DV
- Vitamin C11% DV
- Copper9% DV
- Vitamin E6% DV
- Potassium6% DV
Overview
Native to Central Asia and cultivated for thousands of years, apricots are among the most micronutrient-efficient fruits available. A 100g serving provides 259mg of potassium (7.4% daily value), supporting cardiovascular health and blood pressure regulation—critical factors in aging populations. The fruit's exceptional beta-carotene content (vitamin A precursor) delivers powerful antioxidant activity, protecting against oxidative stress and age-related cognitive decline. Fresh apricots contain chlorogenic acid and caffeic acid, polyphenols with demonstrated anti-inflammatory properties. The 2g of dietary fiber per 100g supports gut microbiome diversity, increasingly recognized as a hallmark of healthy aging. Apricots are particularly valuable for their low glycemic load despite natural sugar content, meaning they provide sustained energy without blood glucose spikes. Dried apricots concentrate nutrients further, though they contain added calories and natural sugars. Fresh apricots are optimal for daily consumption, while dried versions serve as convenient nutrient-dense snacks for travel or storage. The combination of potassium, antioxidants, and anti-inflammatory compounds makes apricots a superior choice for cardiovascular and cognitive health maintenance across the lifespan.
Health Benefits (5)
- Cardiovascular protection and blood pressure regulationstrongHigh potassium content (259mg/100g) reduces sodium-potassium ratio in cells, promoting vasodilation and reducing arterial stiffness while supporting healthy blood pressure
- Antioxidant defense against age-related cellular damagestrongBeta-carotene and polyphenols (chlorogenic acid, caffeic acid) neutralize free radicals and reduce oxidative stress, protecting mitochondrial DNA and cellular proteins from degradation
- Gut microbiome support and digestive resiliencemoderateDietary fiber acts as prebiotic substrate for beneficial bacteria, promoting production of short-chain fatty acids (butyrate) that strengthen intestinal barrier integrity
- Cognitive function preservation and neuroprotectionmoderatePolyphenolic compounds cross the blood-brain barrier and reduce neuroinflammation, protecting against amyloid accumulation and age-related cognitive decline
- Bone health maintenance through micronutrient synergymoderatePotassium, magnesium, and phosphorus work synergistically to maintain optimal bone mineral density and reduce fracture risk in aging populations
Food Pairings
- ·Pair with almonds or walnuts because the fat-soluble vitamin A (beta-carotene) requires dietary fat for optimal absorption and bioavailability
- ·Combine with Greek yogurt or kefir because the probiotic cultures interact synergistically with prebiotic fiber to enhance beneficial bacterial colonization
- ·Mix with leafy greens (spinach, kale) because complementary polyphenols and minerals create additive antioxidant effects and enhance iron bioavailability
- ·Serve with chamomile or hibiscus tea because polyphenol compounds enhance each other's antioxidant activity and support cardiovascular health
Practical Tips
- ·Select apricots with slight give when gently squeezed; avoid rock-hard or overly soft specimens which indicate underripeness or spoilage
- ·Store fresh apricots at room temperature until ripe, then refrigerate in a paper bag to maintain texture and prevent mold while preserving nutrients for 5-7 days
- ·Consume whole apricots with skin intact to maximize fiber intake; the skin contains concentrated polyphenols and carotenoids
- ·Soak dried apricots for 2-3 hours before eating to rehydrate and improve digestibility while moderating fructose impact due to increased volume
- ·Timing: consume fresh apricots mid-morning or as a post-workout snack when carbohydrate replenishment is beneficial and glycemic response is minimized by physical activity
Optimal Timing
Apricots provide sustained carbohydrate energy and polyphenol antioxidants optimal for midday consumption when metabolic rate peaks. The natural sugars are better utilized by active tissues during daytime hours, minimizing evening blood glucose elevation.
- · late evening
While suitable for anytime consumption, apricots are not recommended during fasting windows due to natural sugar content which breaks metabolic fasting state. Post-workout timing is also beneficial for glycogen replenishment.
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other fruits
Per 100 g of the default form. Bars show how much higher or lower apricot is than the average across 95 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about apricot
What is apricot?
Apricot is classified as a fruit. Apricots are nutrient-dense stone fruits rich in beta-carotene (vitamin A), potassium, and fiber, with a low caloric density making them ideal for longevity-focused nutrition.
Is apricot healthy?
Apricot scores 85/100 in Formulate, making it a great choice. Its strongest contributions come from Vitamin B6, Vitamin C, Copper. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is apricot high in protein?
Not particularly. A 140 g serving provides about 2 g of protein (~4% of the 50 g daily value).
Is apricot high in fiber?
It's a moderate source of fiber. A 140 g serving provides about 2.8 g of fiber (~10% of the 28 g daily value).
What vitamins and minerals are in apricot?
In a 140 g serving, apricot is highest in Vitamin B6 (~20% DV), Vitamin C (~16% DV), Copper (~12% DV).
Is apricot keto-friendly?
Not really. A 140 g serving has about 12.8 g of net carbs (15.6 g total minus 2.8 g fiber).
When is the best time to eat apricot?
Best in the midday. Apricots provide sustained carbohydrate energy and polyphenol antioxidants optimal for midday consumption when metabolic rate peaks. The natural sugars are better utilized by active tissues during daytime hours, minimizing evening blood glucose elevation.
How much apricot should I eat?
A typical serving is around 140 g (~67 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating apricot alongside several other fruit sources.
What pairs well with apricot?
Apricot pairs nicely with: Pair with almonds or walnuts because the fat-soluble vitamin A (beta-carotene) requires dietary fat for optimal absorption and bioavailability; Combine with Greek yogurt or kefir because the probiotic cultures interact synergistically with prebiotic fiber to enhance beneficial bacterial colonization; Mix with leafy greens (spinach, kale) because complementary polyphenols and minerals create additive antioxidant effects and enhance iron bioavailability; Serve with chamomile or hibiscus tea because polyphenol compounds enhance each other's antioxidant activity and support cardiovascular health.
Supplements that mirror Apricot's nutrient profile
Encyclopedia entries that supply the same signature nutrients apricot contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Apricot
These are the nutrients apricotcontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.