Apricot
A small stone fruit whose orange color signals a strong beta-carotene content, concentrated further when dried.
Vision
Immunity
Gut Health
Apricots are rich in vitamins A and C, potassium, and fiber. They support eye, skin, and digestive health. Eat fresh, dried, or add to cereals and baked goods.
Apricot
Per
2 medium, fresh (70g)
Calories
34
Vitamin K
2%
Vitamin A
7%
Vitamin C
8%
Vitamin B12
0%
Vitamin D
0%
Iron
2%
Magnesium
2%
Potassium
4%
Calcium
1%
Fiber
1.4g
Nutrition Highlights
Beta-carotene, vitamin C, potassium, fiber
Fuhrman ANDI chart, fresh, 4 items
Nutrition Density Score (ANDI Score)
60
Standard, well-documented food — figures reflect typical USDA-reported values
Prep Tip
Eat fresh for vitamin C, or dried for a more concentrated beta-carotene and fiber dose — dried apricots without added sulfites retain a more natural nutrient profile.
Absorption Boost
Healthy fats (yogurt, nuts) — beta-carotene is fat-soluble and absorbs poorly without it
Black pepper — modestly enhances carotenoid absorption
Use Caution If
You have an oral allergy syndrome related to birch pollen — apricots are a common cross-reactive fruit
You're sensitive to sulfites — many dried apricots are treated with sulfur dioxide to preserve color; choose unsulfured if that's a concern
Storage
Ripen at room temperature, then refrigerate fresh apricots and use within a few days; store dried apricots in an airtight container for months.
Biomarkers to Track
Subjective
(Daily)
Visual comfort in low light
Digestive comfort
Objective
(Quarterly)
Vitamin A / beta-carotene status
Fasting blood glucose