Apricot Carb Counts and Health Benefits in a Low Carb Diet

How to Incorporate Apricots into a Low Carb Diet

young woman lying on the grass, eating apricot
young woman lying on the grass, eating apricot. Kathrin Ziegler

Apricots, dried or raw, can make your lips pucker from their sweetness. No wonder people are not sure if they can be eaten on a low carb diet given that apricots do have a moderate amount of sugar. The answer is yes, but how much depends greatly on your goals, current carb intake and where you are in your low carb journey. In terms of health benefits, the orange color of the apricot is a clue to the beta-carotene and vitamin A it contains.

The information below is for raw apricots. For dried apricots, see the Carb Profile for Dried Apricots.

Carbohydrate and Fiber Counts for Apricots

  • ½ cup apricots, sliced: 7.5 grams effective (net) carbohydrate plus 1.5 grams fiber and 40 calories
  • 1 medium apricot (35 grams or a little over an ounce): 3 grams effective (net) carbohydrate plus 1 gram fiber and 17 calories

Glycemic Index for Apricots

One study of fresh apricots had an average glycemic index of 57.

More Information About the Glycemic Index

Glycemic Load of Apricots

  • ½ cup apricots, sliced: 3
  • 1 medium apricot (35 grams, or a little over an ounce): 1

More Information About the Glycemic Load

Health Benefits of Apricots

Apricots are an excellent source of vitamin A and vitamin C. They also are a good source of potassium. Apricots also contain relatively large amounts of phytonutrients, especially beta-carotene which may help protect your cells from damage.

Selecting the Best Apricots

Apricots are not readily available in grocery stores year-round in the US. While they may be imported from other places throughout the winter and fall, they are stone fruits and are in season when their cousins, plums, peaches, nectarines and cherries are, in the late spring and summer.

The freshest apricots will have a rich orange color that's uniform. Avoid fruit that is pale or has any yellow on it as it is not yet ripe. A hint of red, however, is okay and may indicate the fruit was tree-ripened. Fruit should be slightly soft, but firm to the touch. Pick a different one if it is overly firm, as it is not yet ripened.

How to Store Apricots

Apricots are easy to store and even easier to keep. Store ripened apricots in an airtight container in the refrigerator. If you've bought unripened fresh apricots, you can leave them out at room temperature on the counter or in a paper bag(out of direct sunlight) for two to three days to allow them time to ripen.

Bonus: How to Eat Apricots

Apricots are fun to eat. You can literally just crack them open and don't necessarily need a knife to expose their sweet goodness. Simply hold your apricot on each side of its signature groove. Twist and it'll easily open. There's no real need to cut unless you'd like.

More Information About Apricots at Calorie Count Plus.

More Carb Profiles:

Sources: Leroux, MarcusFoster-Powell, Kaye, Holt, Susanna and Brand-Miller, Janette. "International table of glycemic index and glycemic load values: 2002." American Journal of Clinical Nutrition. Vol. 76, No. 1, 5-56, (2002).

USDA National Nutrient Database for Standard Reference, Release 20.

Continue Reading