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Soft sun-dried apricot Calories
High in fiber and potassium
In season: Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
4 piece (medium) of Soft sun-dried apricot (32 g) has 77 calories. That works out to 241 calories per 100 g. It contains 20 g of carbs, 1.1 g of protein, 0.2 g of fat and 2.3 g of fiber. Its 0.1 mg of Copper covers 12% of the Daily Value. Its glycemic index is 32 (low), so it raises blood sugar slowly.
Soft sun-dried apricot Nutrition Facts
Selected: 4 piece (medium) · 32 g
77
KCAL / 32G
Carbs
20g
· 7% DV
Protein
1.1g
· 2% DV
Fat
0.2g
· 0% DV
Fiber
2.3g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 93% · Protein 5% · Fat 2%
Soft sun-dried apricot nutrition facts table · 4 piece (medium) (32 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 77 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.01 g | 0% |
| Trans fat | 0 g | |
| Sodium | 3.2 mg | 0% |
| Total carbohydrate | 20 g | 7% |
| Fiber | 2.3 g | 8% |
| Protein | 1.1 g | 2% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Soft sun-dried apricot?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 8 g | 19 kcal |
| 1 piece (small) | 6 g | 14 kcal |
| 1 piece (large) | 12 g | 29 kcal |
| 4 piece (medium) | 32 g | 77 kcal |
| 0.25 cup (chopped) | 35 g | 84 kcal |
| 6 piece (medium) | 48 g | 116 kcal |
| ½ cup (chopped) | 70 g | 169 kcal |
| 10 piece (medium) | 80 g | 193 kcal |
| 100 g | 100 g | 241 kcal |
| 1 cup (chopped) | 140 g | 337 kcal |
Calculated from 241 calories per 100 g.
Frequently Asked Questions About Soft sun-dried apricot
What is the difference between soft sun-dried apricots and regular dried apricots?
Soft sun-dried apricots are typically dried in the sun, which gives them a darker color and a softer, more natural-looking finish. Many bright-orange dried apricots are treated with sulfur dioxide to preserve their color; the two types can also differ in flavor and texture.
Do soft sun-dried apricots help with constipation?
They can help, because their fiber supports regular bowel movements. Drink water alongside them, and increase your intake gradually if you are not used to eating dried fruit, as a large amount may cause gas or stomach discomfort.
Should you wash soft sun-dried apricots before eating them?
Yes, rinse soft sun-dried apricots briefly under clean running water to remove surface dust or residue. Eat them soon after washing, or pat them dry; leaving moist fruit out can encourage spoilage.
How should you store soft sun-dried apricots?
Keep soft sun-dried apricots in an airtight container in a cool, dry place. Refrigerate them if your kitchen is warm or the fruit feels especially moist. Discard any apricots with mold, an off smell, or an unusual slimy texture.
Why are soft sun-dried apricots brown instead of orange?
Soft sun-dried apricots turn brown as they dry and are exposed to air and sunlight. Their darker color is normal and does not by itself mean they have spoiled; mold, an unpleasant smell, or an unusual texture are warning signs.
Can you freeze soft sun-dried apricots?
Yes, soft sun-dried apricots can be frozen in an airtight freezer-safe container or bag. Divide them into portions to make them easier to use, and avoid refreezing them after they have thawed.
Do soft sun-dried apricots need to be soaked before eating?
No, soft sun-dried apricots are ready to eat without soaking. If you want them softer for baking or blending, soak them briefly in water; drain them before adding them to the recipe.
How many soft sun-dried apricots should you eat in a day?
A typical serving is about four medium soft sun-dried apricots. That is a practical starting point for a snack; eating a large amount at once may cause digestive discomfort because dried fruit is concentrated.
Can people with diabetes eat soft sun-dried apricots?
Yes, people with diabetes can include soft sun-dried apricots, but dried fruit contains concentrated carbohydrates in a small portion. Keep the serving in line with your meal plan and glucose response; ask your clinician or dietitian for advice tailored to you.
Can you use soft sun-dried apricots instead of fresh apricots in recipes?
Yes, but soft sun-dried apricots are sweeter, chewier, and less juicy than fresh apricots, so they are not a one-for-one substitute in every recipe. They work well chopped into oatmeal, baked goods, salads, and tagines.
Soft sun-dried apricot Vitamins & Minerals
Vitamins
Vitamin E
1.39mg · 9% DV
Vitamin A
57.6µg · 6% DV
B3
0.83mg · 5% DV
B5
0.17mg · 3% DV
Minerals
Copper
0.11mg · 12% DV
Potassium ⭐
372mg · 11% DV
Iron
0.85mg · 5% DV
Manganese
0.08mg · 3% DV
Sodium
3.2mg · 0% DV
Soft sun-dried apricot Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Soft sun-dried apricot
To burn the 77 calories in 4 piece (medium) (32 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Soft sun-dried apricot?
Soft sun-dried apricot is a dried fruit made by leaving ripe apricots to dry in the sun. The Turkish-style version is often associated with Malatya apricots and is usually darker and more pliable than brightly coloured, firmer dried varieties. Its flavour is concentrated, sweet and gently tangy, and the soft, chewy texture makes it easy to eat as a snack.
In Turkey, it may be served at breakfast, with tea or alongside nuts; elsewhere, it works just as well in a lunchbox, trail mix, porridge or chopped into baked goods. It provides fibre and potassium, though it is also concentrated in natural fruit sugars. Pair a few pieces with plain yoghurt or nuts for a more filling snack.
How Nutritious Is Soft sun-dried apricot?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Soft sun-dried apricot Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Soft sun-dried apricot Contain Allergens?
No known major allergens
Which Diets Is Soft sun-dried apricot Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Soft sun-dried apricot Fat Profile
SATURATED
0.01g
MONOUNSATURATED
0.03g
POLYUNSATURATED
0.03g
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Nutrition data compiled from USDA FoodData Central and scientific sources.