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Dried Apricots: Fiber Breakdown, Calories, and Daily Value

Dried apricots are rich in fiber, potassium, and natural fruit sugars, but commercial batches are often treated with sulfur dioxide and can loosen digestion. Enjoy in moderation if you are prone to stomach irritation or reflux.

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🌿 1 serving (~35 g / 1.2 oz; 4–5 pieces)

Fruits

🌿 Dietary Fiber

1 serving (~35 g / 1.2 oz; 4–5 pieces) 2.56 g

Soluble

1.0 g (38%)

Insoluble

1.6 g (62%)

Per 100g: 7.3 g

🎯 Daily Norm

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

🔥 Calories & Energy

1 serving (~35 g / 1.2 oz; 4–5 pieces) 84.35 kcal

Per 100g: 241.0 kcal

100 g of dried apricots is about 241 kcal. A standard 35 g serving (4–5 pieces) is roughly 84 kcal.

⚡ Glycemic Index (GI)

1 serving (~35 g / 1.2 oz; 4–5 pieces) 31 (Low)

Per 100g: 31

Dried apricots have a glycemic index around 31, and a 50 g serving has a glycemic load of about 9–10: sugar rises moderately, but the product is sweet and calorie-dense—avoid mindless snacking.

💡 Popular Dried Apricot Styles and Varieties

Fiber stays high in almost all dried apricots, but color and processing can affect digestive comfort

🌿 Classic Dried Apricots: ordinary dried apricots: about 7.3 g of fiber per 100 g and plenty of potassium.

🌱 Dark Unsulfured Dried Apricots: less bright, often without added sulfur dioxide; they can still loosen stools, so start with 1–2 pieces.

🌾 Bright Orange Large Dried Apricots: usually sulfured (E220) for color; fiber is similar, but irritation and bloating risk may be higher.

✨ Choose a moderate portion, soak them, and watch how your gut responds.

⚡ Quick Fiber Calculator (Dried Apricots)

One click, no registration

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🟢 You ate 2.56 g of fiber — that is 9% of your daily norm (30 g)!

How Fiber and Nutrients in Dried Apricots Support Daily Wellness

Dried Apricots and Weight Control: Filling, but Calorie-Dense

Fiber and pectin can help you stay full longer, while natural sugars offer a quick lift. But dried apricots are calorie-dense: 100 g is almost 240 kcal, so for weight management, 1–2 pieces beat a handful.

Satiety Score

★ ★ ★ ☆ ☆ 3.8 / 5.0

Moderate fullness: fiber is present, but calories are high

Caloric Density 84 kcal

Calorie density is higher than fresh fruit

Effect on Digestion: Helps Constipation, but Can Loosen Stools

Dried apricots contain pectin, potassium, and sorbitol: they draw water into the gut and help it move. That can relieve sluggish bowels, but sensitive individuals should watch FODMAP intake: a comfortable portion is 15–20 g (about 2 pieces); larger servings over 30 g may cause bloating or loose stools. If prone to acid sensitivity, avoid eating dried fruit on an empty stomach or before bed.

Stomach «Softness» Scale

Irritating 4 / 10 (Can loosen stools and irritate the gut) Ideal

GI Stimulation Score 🌿 Natural Gut Rhythm Pectin, potassium, and sorbitol can increase gut movement; if your digestive system is sensitive, that may be too much.

Microbiome and Sugar: What Happens After Dried Apricots

🩸 Feeding the Microbiome
Helpful bacteria in the colon ferment some soluble fiber and make short-chain fatty acids—fuel for your gut lining.

🛡️ Butyrate Production
Butyrate helps gut cells work smoothly and supports the intestinal barrier.

🌿 Glycemic Shield
Pectin slows sugar absorption, but dried apricots are still sweet: overeating raises the glycemic load.

Prebiotic value

2.6 g fiber Pectin and sorbitol

Feeds friendly bacteria

Glycemic buffer 🛡️ Moderate glycemic buffer No risk of sharp sugar drop

Culinary Physics

Raw vs Thermal Processing

How fiber properties and bioavailability change in Dried Apricots

🥗 Raw form

Dry Dried Apricots (Before Soaking)

Dense Structure: Dried fruit is firm: you need to chew well, and it swells slowly in the stomach.
Potassium Concentrate: After drying, 100 g of dried apricots still has about 7.3 g of fiber and roughly 1160 mg of potassium.
Caution: Sulfites: Bright orange fruits are often treated with sulfur dioxide (E220) for color; it may irritate the lining.

🔥 Thermal processing

After Soaking or Heating

Cell Walls Soften: Warm water or compote swells the flesh, reduces firmness, and may rinse out some sulfur.
Gentler on the Stomach: Soaked dried apricots are easier to digest and less irritating for a sensitive gut.
Compote and Baking: In compote, some sugars and fiber stay in the drink, so the dish's calories can creep up without obvious cues.

Culinary Constructor & Alternatives

Best Food Combinations with Dried Apricots

Ready-made balanced combinations from the catalog

🥗 Fiber Plate Constructor

Smart Snack

Potassium Power Oat Snack with Dried Apricots

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Dried Apricots Ingredient

+2.56 g

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Rolled Oats Ingredient

+5.3 g

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Pumpkin Seeds Ingredient

+2.0 g

🟢 Total in plate: 9.9 g of fiber (33% of norm)

💡 Quick prep: Dried apricots are a concentrated source of potassium and fiber (7.3 g per 100 g once water is removed); soak 1–2 pieces, then chop into oats or yogurt.

🏆 Similar High-Fiber Options

Compare the amount of fiber in other products:

🍏 Apple 2.4 g / 100g 🍑 Apricot 2.5 g / 100g 🥑 Avocado 6.7 g / 100g 🍌 Banana 2.6 g / 100g