12 %
Potassium contributes to normal functioning of the nervous system and to normal muscle function.
How many calories are in stewed apricots?
23.1kcal
in a 30 g portion
77 kcal per 100 g.
Source: UK CoFID 2021, record 14-033. Checked 5 October 2026.
0.09 gFat
0.6 gProtein
0.96 gFibre
12 %Daily potassium
What’s in a 30 g portion
More than half of a portion is water, which is why the calories stay low. What is left is mostly carbohydrate.
- 0.09 gFat
- 0.6 gProtein
- 5.3 gCarbohydrate
- 0.96 gFibre
- 19.5 gWater
- 3.5 gMinerals and the rest
About average for fruit
Apricots are 77 kcal per 100 g. The 143 fruit in this database average 68.8.
Apricots77
Fruit average68.8
Low in fat
0.3 g of fat per 100 g; the UK “low fat” line is 3 g.
Fat, per portion0.09 g
Vitamins and minerals in apricots
One of the 18 reach the “high in” level: potassium.
Only a trace
- Vitamin C
- Thiamin
None recorded
- Vitamin D
- Vitamin B12
Show all 18 with amounts
Potassium231 mg, 12 %
Copper0.05 mg, 4.8 %
Iron0.51 mg, 3.6 %
Manganese0.06 mg, 3 %
Niacin (vitamin B3)0.36 mg, 2.3 %
Phosphorus14.7 mg, 2.1 %
Magnesium7.8 mg, 2.1 %
Vitamin A0.0132 mg, 1.7 %
Selenium0.0009 mg, 1.6 %
Calcium11.1 mg, 1.4 %
Riboflavin (vitamin B2)0.02 mg, 1.3 %
Vitamin B60.02 mg, 1.3 %
Pantothenic acid (vitamin B5)0.07 mg, 1.1 %
Zinc0.09 mg, 0.9 %
Chloride4.2 mg, 0.5 %
Folate0.0003 mg, <1 %
Vitamin Dnone recorded
Vitamin B12none recorded
Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”. A trace is shown as “trace” and never counts.
What apricots don’t give you. And where to find it.
No recorded vitamin D or vitamin C, and only 3 % of the zinc reference intake per 100 g.
Vitamin D
0mgin apricots
Find it inBloater, grilled500 % per 100 g
Vitamin C
Tracein apricots
Find it inCherries, West Indian2150 % per 100 g
Zinc
3%in apricots, per 100 g
Find it inOysters, raw592 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
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Apricots against other fruit
Per 100 g, apricots have the most potassium of the 6 here, ahead of durian.
770mg
600mg
280mg
250mg
230mg
215mg
All values per 100 g, from the same dataset. Differences are against apricots.
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Questions about apricots
The questions people ask about apricots, answered from the dataset.
How many calories are in a portion of apricots?
A typical portion (30 g, a portion of dried fruit) gives 23 kcal. Per 100 g the figure is 77 kcal.
Is apricots high in potassium?
Yes. Apricots, dried, stewed without sugar have 770 mg potassium per 100 g, 39 % of the NRV, above the 30 % threshold for a “high in” claim.
Does cooking change the sodium in apricots?
Yes. Per 100 g, sodium goes from 2 mg raw to 22 mg stewed. Part of that is the vitamin or mineral itself changing, part is the change in water content.
Which vitamins and minerals do apricots have most of?
By share of the daily reference intake: potassium (770 mg, 39 %), copper (0.16 mg, 16 %) and iron (1.7 mg, 12 %) per 100 g.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 14-033, Apricots, dried, stewed without sugar, published by Public Health England under the Open Government Licence v3.0. Main data references: Fruit and Nuts Supplement, 1992. Values are per 100 g of the edible part; a portion is 30 g, a portion of dried fruit, the usual UK portion for fruit. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 143 fruit kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Merged variant: with sugar: 92 kcal, 22 g sugars, 22 g carbohydrate. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample. Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.
More fruit
From the same group, with calories per 100 g, and the foods with the most potassium.
More fruit
Most potassium
- Sultanas1060 mg
- Apricots, ready-to-eat, semi-dried1039 mg
- Figs, whole fruit, dried970 mg
- Courgette, dried6104 mg
- Chervil, dried4740 mg
- Coriander leaves, dried4470 mg
- Potassium guide