Apricot

Nutrition per ~140 g · 4 apricots

12.8 g net carbs after fiber.

Vitamins

Minerals & other

Bioactives estimated

Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.

What drives the score weighted inputs

These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 93.

What it feeds primary sources only

Systems

Pathways

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

Pairs 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

In the kitchen

• 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

When to eat it 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.

Breaks a fast

Best avoided

• 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.