NutriDex

The Supplement Research Compendium
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Apricot

Prunus armeniaca

Beta-carotene-rich stone fruit for eyes and heart

Preliminary evidence 🍎Fruits

✚ Updated · How we grade evidence

Evidence tier
Preliminary
Research weight
Citations
9 verified / 9
Classification
Fruits
❝
What the evidence says. Early or small human trials; promising but not yet conclusive.

Nutrition per serving 1 cup halves (155 g)

155gSERVING
  • Water 134 g87%
  • Sugars 14.3 g9%
  • Fibre 3.1 g2%
  • Protein 2.2 g1%
  • Fat 0.6 g0%
What's in one serving, by weight — average composition (USDA).
Vitamin A17%Vitamin C17%Fiber11%Potassium9%Vitamin E9%Vitamin K4%
One serving as % of the adult daily requirement (FDA Daily Values). The bold outer ring = 100% of a day's needs.
74 kcal2.2 g protein3.1 g fiber0.6 g fat
NutrientPer serving% daily value
Vitamin A149 ug RAE17%
Vitamin C16 mg17%
Fiber3.1 g11%
Potassium401 mg9%
Vitamin E1.4 mg9%
Vitamin K5.1 ug4%
Beta-carotene1696 ug0%
Copper0.12 mg13%
Magnesium16 mg4%

Composition data: USDA FoodData Central ↗

What is Apricot?

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)
Active Compounds
Provitamin-A carotenoids (beta-carotene, beta-cryptoxanthin, gamma-carotene)Xanthophylls (lutein, zeaxanthin)Hydroxycinnamic acids (chlorogenic, neochlorogenic acid)Flavan-3-ols (catechin, epicatechin)Flavonols (rutin, quercetin glycosides)Vitamin C (ascorbic acid)PotassiumSoluble fiber and sorbitol (notably in dried fruit)Cyanogenic glycoside amygdalin (kernel/seed only, toxic)

Safety & Cautions

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.

Key Studies

Systematic review and dose-response meta-analysis Aune 2017 ✓ PubMed
Dose-response meta-analysis (95 studies): each 200 g/day of fruit and vegetables lowered CVD risk and all-cause mortality (10% lower mortality per 200 g/day), with benefit up to ~800 g/day; apricots fall within the protective fruit category.
Systematic review and dose-response meta-analysis Aune 2018 ✓ Full text
Dose-response meta-analysis (69 prospective studies): higher dietary and circulating carotenoids were inversely associated with CVD, cancer and mortality; blood beta-cryptoxanthin was linked to ~16% lower mortality (RR 0.84, 95% CI 0.76-0.94 per 15 ug/dL).
Meta-analysis Zhao 2016 ✓ Full text
Meta-analysis of prospective cohorts: highest vs lowest dietary beta-carotene intake associated with lower all-cause mortality (RR 0.83, 95% CI 0.78-0.88).
Cochrane systematic review Milazzo 2015 (Cochrane) ✓ Full text
Cochrane review found no reliable clinical evidence that laetrile/amygdalin (apricot-kernel derived) treats cancer, while carrying a substantial risk of cyanide poisoning; risk-benefit balance unambiguously negative.
Compositional/phytochemistry study Alajil 2021 ✓ Full text
Compositional analysis of apricot genotypes identifying chlorogenic, caffeic and ferulic acids, catechin and rutin among the principal phenolics, with carotenoids dominated by beta-carotene.
Randomized controlled trial (conference presentation, not yet peer-reviewed) Steenson 2025 (DDW) ✓ Source
RCT in 150 adults with functional constipation: 90 g/day mixed dried fruit (prunes, raisins, apricots) significantly increased stool weight and complete bowel movements versus placebo over 4 weeks.
Randomized controlled trial Viguiliouk 2018 ✓ Full text
Acute randomized crossover: dried apricots had a low glycemic index of 42 +/- 5 and significantly lowered postprandial glycemia versus white bread (GI 71), with a displacement GI of 57.
Case report Dang 2017 ✓ Full text
Case report documenting severe, near-fatal cyanide toxicity in a patient who ingested amygdalin (laetrile) tablets, underscoring real-world poisoning risk; treated with hydroxocobalamin.
Risk assessment EFSA 2016 ✓ Source
EFSA risk assessment derived an acute reference dose for cyanide of 20 ug/kg bw and concluded an adult could eat up to ~3 small bitter apricot kernels before exceeding it, with higher intakes posing serious poisoning risk.
9 sources cited · 9 verified Search all studies on PubMed ↗

Common questions about Apricot

What is Apricot used for?

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 9 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 26 Jun 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 2026-06-26}
}

For medical claims, citing the underlying primary studies linked above is preferred. NutriDex is an educational reference, not medical advice.

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