The Nutrition Of Dry Vs Fresh Apricots

Apricots, fresh or dried, are delicious and nutritious.

Apricots are a delicious and versatile fruit. Dried and added to cereals, baked goods and trail mixes or eaten fresh and whole, apricots are rich in nutrients. While both dried and fresh apricots present health benefits, each type of preparation provides significant nutritional differences. Typically, a serving of fresh apricots is defined as three fresh apricots, while a serving of dried apricots is comprised of five dried apricot pieces.

Fat, Calories and Carbohydrates

Fresh apricots are higher in fat than dried apricots, while dried apricots contain more calories per serving than fresh apricots. A serving of fresh apricots yields 1 gram of fat and 60 calories (20 calories per fruit), while a serving of dried apricots has no significant fat content but contains 110 calories per serving (22 calories per piece). Neither dried nor fresh apricots are a source of saturated fat. For those on low-carbohydrate diets, fresh apricots are a better bet with 11 grams of carbohydrates per serving, instead of the 24 grams of carbohydrates found in a serving of dried apricots.

Vitamins

The nutrients in fresh apricots decrease dramatically when the fruit is dried. Three fresh apricots provide the body with 45 percent of the daily recommended intake of vitamin A and 20 percent of the intake for vitamin C. In contrast, five dried apricots only provide 35 percent of vitamin A and 2 percent of vitamin C. Most apricots are dried under extreme heat, which eliminates the vitamin C content in the fruit. Dried apricots contain slightly more iron per serving, with five dried apricots containing 6 percent of the daily recommended allowance of iron. A serving of fresh apricots provides 2 percent of the daily recommended intake of iron.

Sugar

Per piece, fresh apricots contain approximately 3.67 grams of sugar, while one dried apricot contains 2.7 grams of sugar. Per serving, this yields 11 grams of sugar for three fresh apricots and 18 grams of sugar for dried apricots. This distinction is important for those with diabetes and other health concerns that may be affected by sugar intake.

Fiber

If fiber is an important daily diet consideration, dried apricots present a higher amount of fiber per serving than their fresh counterparts. Three dried apricots provide one gram of dietary fiber, while five dried apricots provide four grams of dietary fiber. Adults should consume between 20 and 30 grams of fiber daily to lower blood pressure, regulate the digestive tract and improve overall physical health.

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