What the evidence says. Early or small human trials; promising but not yet conclusive.
Nutrition per serving 1 cup halves (155 g)
Water134 g87%
Sugars14.3 g9%
Fibre3.1 g2%
Protein2.2 g1%
Fat0.6 g0%
What's in one serving, by weight — average composition (USDA).One serving as % of the adult daily requirement (FDA Daily Values). The bold outer ring = 100% of a day's needs.
Apricot (Prunus armeniaca) is a fruit used for rich source of provitamin-a carotenoids (beta-carotene, beta-cryptoxanthin) tied in cohorts to lower cvd and mortality. NutriDex grades the human evidence as Preliminary. Apricots are a nutrient-dense stone fruit notable for provitamin-A carotenoids (beta-carotene and beta-cryptoxanthin), potassium, vitamin C, and polyphenols. Direct human trials on the whole fruit are scarce, so most evidence is indirect: large prospective cohorts and meta-analyses link higher dietary carotenoid intake and overall fruit consumption to lower cardiovascular disease and all-cause mortality, but these reflect dietary patterns rather than apricot specifically. The strongest fruit-specific data are acute glycemic trials showing dried apricots have a low glycemic index (~42) and blunt postprandial glucose, and a 2025 RCT in which mixed dried fruit (prunes, raisins, apricots) increased stool weight and bowel movements in functional constipation. Antioxidant and anti-inflammatory effects are well documented in vitro and in animals but not confirmed by robust apricot-specific human RCTs. Overall the human evidence for distinct health benefits beyond those of fruit generally is preliminary. The clearest practical takeaways are its favorable glycemic profile and contribution of carotenoids, potassium, and fiber to a healthy diet. Importantly, the edible flesh is safe, but the kernel (seed) is not.
Purported Benefits
✓Rich source of provitamin-A carotenoids (beta-carotene, beta-cryptoxanthin) tied in cohorts to lower CVD and mortality
✓Low glycemic index (dried GI ~42), modest postprandial glucose impact
✓Fiber and sorbitol content that, as part of mixed dried fruit, improves stool weight and bowel regularity
✓Dietary potassium contributing to a heart-healthy fruit-and-vegetable pattern
✓Polyphenols (chlorogenic acid, catechins, rutin) with antioxidant activity in vitro
Dosing & Compounds
Typical Dose
1 cup halves (155 g) fresh, ~2-3 whole apricots; or ~30-40 g dried (a small handful)
The flesh is very safe. The danger is the KERNEL/SEED inside the pit: it contains amygdalin, which releases cyanide; bitter apricot kernels and "laetrile/vitamin B17" supplements have caused severe and fatal cyanide poisoning, EFSA warns that an adult eating more than ~3 small bitter kernels can exceed the acute reference dose for cyanide, and Cochrane found no anticancer benefit. Dried apricots are often treated with sulfur dioxide (sulfites), which can trigger reactions in sulfite-sensitive asthmatics. Dried apricots are sugar- and calorie-dense, so portion-control matters for diabetes and weight. Their sorbitol and fiber can cause gas, bloating, or loose stools in large amounts. Birch-pollen allergic individuals may have oral allergy syndrome to apricot. Educational only — always check with your doctor or pharmacist before combining Apricot with any medicine.
Apricot is most often taken for Rich source of provitamin-A carotenoids (beta-carotene, beta-cryptoxanthin) tied in cohorts to lower CVD and mortality, Low glycemic index (dried GI ~42), modest postprandial glucose impact, Fiber and sorbitol content that, as part of mixed dried fruit, improves stool weight and bowel regularity, Dietary potassium contributing to a heart-healthy fruit-and-vegetable pattern. Beta-carotene-rich stone fruit for eyes and heart
Does Apricot work — what does the evidence say?
Preliminary evidence. Early or small human trials; promising but not yet conclusive. Apricots are a nutrient-dense stone fruit notable for provitamin-A carotenoids (beta-carotene and beta-cryptoxanthin), potassium, vitamin C, and polyphenols. Direct human trials on the whole fruit are scarce, so most evidence is indirect: large prospective cohorts and meta-analyses link higher dietary carotenoid intake and overall fruit consumption to lower cardiovascular disease and all-cause mortality, but these reflect dietary patterns rather than apricot specifically. The strongest fruit-specific data are acute glycemic trials showing dried apricots have a low glycemic index (~42) and blunt postprandial glucose, and a 2025 RCT in which mixed dried fruit (prunes, raisins, apricots) increased stool weight and bowel movements in functional constipation. Antioxidant and anti-inflammatory effects are well documented in vitro and in animals but not confirmed by robust apricot-specific human RCTs. Overall the human evidence for distinct health benefits beyond those of fruit generally is preliminary. The clearest practical takeaways are its favorable glycemic profile and contribution of carotenoids, potassium, and fiber to a healthy diet. Importantly, the edible flesh is safe, but the kernel (seed) is not.
What is the typical dose of Apricot?
1 cup halves (155 g) fresh, ~2-3 whole apricots; or ~30-40 g dried (a small handful)
Is Apricot safe? Any cautions or side effects?
The flesh is very safe. The danger is the KERNEL/SEED inside the pit: it contains amygdalin, which releases cyanide; bitter apricot kernels and "laetrile/vitamin B17" supplements have caused severe and fatal cyanide poisoning, EFSA warns that an adult eating more than ~3 small bitter kernels can exceed the acute reference dose for cyanide, and Cochrane found no anticancer benefit. Dried apricots are often treated with sulfur dioxide (sulfites), which can trigger reactions in sulfite-sensitive asthmatics. Dried apricots are sugar- and calorie-dense, so portion-control matters for diabetes and weight. Their sorbitol and fiber can cause gas, bloating, or loose stools in large amounts. Birch-pollen allergic individuals may have oral allergy syndrome to apricot.
How many studies support Apricot?
NutriDex cites 11 sources for Apricot, graded "Preliminary".
Cite this page
APA
Peh, D. (2026). Apricot (Prunus armeniaca): Benefits, Dosage, Side Effects & Evidence. NutriDex — The Supplement Research Compendium. Retrieved 16 Sept 2026, from https://nutridex.info/s/apricot
BibTeX
@misc{nutridex_apricot,
author = {Peh, Daryl},
title = {Apricot (Prunus armeniaca): Benefits, Dosage, Side Effects \& Evidence},
year = {2026},
howpublished = {NutriDex --- The Supplement Research Compendium},
url = {https://nutridex.info/s/apricot},
note = {Reviewed by Dr Daryl Peh, MBBS Singapore, MMed FM. Accessed 2026-09-16}
}
For medical claims, citing the underlying primary studies linked above is preferred. NutriDex is an educational reference, not medical advice.