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Apricot: Fiber Breakdown, Calories, and Daily Value

Pectin and skin fiber, low glycemic load, but caution with digestive sensitivity and reflux.

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🌿 1 serving (~100 g / 3.5 oz; ~3 apricots)

Fruits

🌿 Dietary Fiber

1 serving (~100 g / 3.5 oz; ~3 apricots) 2.5 g

Soluble

0.75 g (30%)

Insoluble

1.75 g (70%)

Per 100g: 2.5 g

🎯 Daily Norm

% of DV of 30g / day (1 serving)

🔥 Calories & Energy

1 serving (~100 g / 3.5 oz; ~3 apricots) 50.0 kcal

Per 100g: 50.0 kcal

50 calories per 100 g (~3.5 oz); high water, low fat — a light snack without a heavy calorie load.

⚡ Glycemic Index (GI)

1 serving (~100 g / 3.5 oz; ~3 apricots) 34 (Low)

Per 100g: 34

GI 34: low glycemic response; the glycemic load for a 100 g serving is about 3.

💡 Popular apricot varieties and forms

Fresh apricots are close in composition, while dried and canned versions change sugar and fiber density

🌿 Fresh apricot: ~2.5 g fiber per 100 g, GI about 34 and low glycemic load.

🌱 Early / juicy: Softer flesh and gentler pectin, but the FODMAP profile stays similar.

🌾 Dried apricot: Fiber and sugars concentrate; canned versions often add syrup, so keep the portion smaller.

✨ For fresh apricots, use your own tolerance: with digestive sensitivity or reflux, portion size and preparation matter more than variety.

⚡ Quick Fiber Calculator (Apricot)

One click, no registration

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🟢 You ate 2.5 g of fiber — that is 8% of your daily norm (30 g)!

How Fiber and Nutrients in Apricot Support Daily Wellness

How apricots can help with weight control

Low calorie density and water can temporarily fill your stomach, while pectin gently slows sugar absorption. But simple sugars and quick digestion don't create long-lasting fullness.

Satiety Score

★ ★ ★ ☆ ☆ 3.6 / 5.0

Moderate fullness from volume and water

Caloric Density 50 calories

Low calorie density

Digestion and comfort

The skin's fiber and pectin can support regular, comfortable digestion in healthy people. But apricots contain sorbitol and fructose (FODMAPs), plus organic acids: for people with sensitive stomachs, acid sensitivity, or temporary digestive discomfort, smaller portions help avoid bloating or heartburn.

Stomach «Softness» Scale

Irritating 5 / 10 (Comfortable for a healthy gut; be cautious with digestive sensitivity/reflux) Ideal

GI Stimulation Score 🌿 Comfortable digestion Helps regularity in healthy people, but isn't universal.

Microbial fermentation and glycemic buffer

🩸 Microbiome fuel
Healthy gut microbes ferment pectin and some sugars into short-chain fatty acids that feed the gut. With digestive sensitivity, this fermentation can increase bloating.

🛡️ Butyrate production
One short-chain fatty acid, butyrate, helps support the gut lining.

🌿 Glycemic buffer
Pectin and the whole-fruit matrix gently slow sugar absorption, so GI 34 and glycemic load about 3 per 100 g.

Prebiotic value

Fiber 2.5 g Prebiotic pectins

Feeds friendly bacteria

Glycemic buffer 🛡️ Low GL, but moderate portions if prone to bloating No risk of sharp sugar drop

Culinary Physics

Raw vs Thermal Processing

How fiber properties and bioavailability change in Apricot

🥗 Raw form

Fresh product (protecting vitamin C and structure)

Whole structure: Intact plant cells need active chewing and slow sugar release.
Vitamin complex: Raw apricot keeps vitamin C; beta-carotene is available, but absorbs better with fat and after heating.
Plant enzymes: Fruit enzymes don't help digestion: they break down in the stomach. The value is in fiber, water, and nutrients.

🔥 Thermal processing

After cooking

Pectin softening: When heated, firm cell-wall fiber partly turns into soluble pectin, making the flesh softer.
Better nutrient availability: Cooking raises beta-carotene availability by about 20-40%, especially with fats.
Easier to digest: Baked or stewed apricot is gentler on a sensitive stomach, but sorbitol and fructose remain.

Culinary Constructor & Alternatives

Best Food Combinations with Apricot

Ready-made balanced combinations from the catalog

🥗 Fiber Plate Constructor

Smart Snack

Apricot-berry mint fruit salad

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Apricot Ingredient

+2.5 g

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Strawberries Ingredient

+3.0 g

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Chia Seeds Ingredient

+4.13 g

🟢 Total in plate: 9.6 g of fiber (32% of norm)

💡 Quick prep: Slice fresh apricots, toss with berries, and sprinkle with chia seeds for longer-lasting fullness.

🏆 Similar High-Fiber Options

Compare the amount of fiber in other products:

🍏 Apple 2.4 g / 100g 🥑 Avocado 6.7 g / 100g 🍌 Banana 2.6 g / 100g 🍑 Dried Apricots 7.3 g / 100g