The scientific name of the apricot, Prunus armeniaca, points to Armenia, where the tree grew for so long that people thought it began there. Genetic work says otherwise: wild and cultivated apricots are most diverse in Central Asia and China, which confirms an origin in that region. The English word comes from praecocia, a Latin word for early ripening, passed on through Greek, Arabic, Spanish and French.
Inside the stone sits a kernel that holds amygdalin, a compound that releases cyanide. That is why EFSA, the European food safety agency, put a limit on raw apricot kernels. For an adult it is about 0.37 g at one time, roughly three small kernels. The soft fruit around the stone is a different matter.
Apricots are also little studied as a food. The human trials below test dried apricots for blood sugar and for sulfite reactions. Most other research is on the kernel, on canning and drying in the lab, or on rats.
Drying changes the fruit a lot. USDA lists 53.4 g of sugars per 100 g of sulfured dried apricots, against 9.24 g in fresh ones.
Health benefits of apricots
The top findings from 16 studies, strongest evidence first
What the stars mean
- Strong. Several randomized trials, pooled in a meta-analysis, point the same way, or regulators (FDA or EFSA) have approved the claim.
- Moderate. Good randomized trials support it, but there are fewer of them, or their results vary.
- Limited. Small, short or single trials, or mixed results. Promising, but it needs confirmation.
Population and lab studies get no stars: they show a link or a mechanism, not proof.
How we rate evidence →- ★Moderate blood sugar rise in healthy adultsIn two trials in healthy adults, dried apricots scored 42 and 56 on the glycemic index, which rates how fast a food raises blood sugar. White bread scored 71 in the first.
- ★May trigger asthma in sulfite-sensitive peopleOf three people with asthma and a confirmed sulfite sensitivity tested with sulfited dried apricots, two reacted. Whether it happens depends on the person and the sulfite level.
- ★No sound evidence for apricot kernels against cancerA Cochrane review found no trial of amygdalin or laetrile in cancer that met its criteria. Amygdalin risks cyanide poisoning, and the authors call the balance of risk and benefit clearly negative.
- ★Lower LDL with bitter seeds, but triglycerides roseIn 12 adults, with no comparison group, bitter apricot seeds lowered LDL (2.93 to 2.31 mmol/L) while triglycerides rose (0.84 to 1.17 mmol/L). Bitter seeds release cyanide, so this is not a suggestion to eat them.
- Population studyApricot seeds sent 13 children to intensive careAt one Turkish hospital, 13 children were treated in intensive care for cyanide poisoning from apricot seeds. All recovered and went home after an average of 3.1 days.
All 16 studies, strongest evidence first
Dried apricots had a glycemic index of 42, below white bread
In this randomized crossover trial, 10 healthy adults ate dates, apricots, raisins or sultanas, alone or in place of half the carbohydrate in white bread. White bread scored 71. Swapping dried apricots for half the bread’s carbohydrate lowered the glycemic index to 57, the only dried fruit with a significant effect. It was a single-meal test, and the authors call for longer trials.
Dried apricots had a glycemic index of 56, like raisins
This randomized trial in 11 healthy adults tested dried apples, jujubes, raisins and dried apricots, each served with 50 g of available carbohydrate. Dried apples scored 43 and jujubes 55, and apricots came out higher than the 42 in the trial above. Adding 30 g of almonds to meals of dried apricot and rice lowered the glycemic response.
Apricot glycemic index was 82 in type 2 diabetes, like other fruits
This trial randomized 61 people with type 2 diabetes into eight groups that each ate one fruit. Values ran from 60 for pears to 83 for bananas, with no significant differences between fruits. Apricots peaked later (81.4 minutes) than grapes, oranges or peaches. It is an old study with few people per fruit, and its values are far above those from healthy adults.
Two of three sulfite-sensitive asthmatics reacted to sulfited dried apricots
In this challenge test, eight people with asthma and a confirmed sulfite sensitivity ate sulfited foods, including dried apricots, lettuce, shrimp and mushrooms. Four reacted to none of them, and among the other four, lung function dropped after sulfited lettuce. Two of the three tested with dried apricots also reacted. The authors conclude that a reaction is not certain and depends on the food, the sulfite level and the person.
Apricot kernel amygdalin has no sound clinical data as a cancer remedy
This Cochrane review searched eight databases and two registers for randomized and quasi-randomized trials in cancer. They covered laetrile, a semi-synthetic relative of amygdalin, or amygdalin itself, which is sold as a cancer remedy. It found over 200 references and no study that met its criteria. Amygdalin risks cyanide poisoning, and the authors call the balance of risk and benefit clearly negative, especially when it is swallowed.
Bitter apricot seeds lowered LDL cholesterol in adults with high cholesterol
In this trial, 34 adults ate 60 mg of bitter apricot seeds per kilogram of body weight a day for 42 days. They were split by cholesterol level into a normal and an elevated group. Cholesterol did not change significantly in the normal group, and no placebo group is described. Bitter seeds contain amygdalin, which releases cyanide, so this is not a suggestion to eat them.
Bitter apricot seeds lowered LDL cholesterol, but triglycerides rose
In this study, 12 healthy adults ate 60 mg of bitter apricot seeds per kilogram of body weight a day for 12 weeks. No comparison group is described. LDL fell from 2.93 to 2.31 mmol/L, while triglycerides rose from 0.84 to 1.17 mmol/L. The drop in CRP, an inflammation marker, was not significant, and the same cyanide caution applies as above.
Bitter apricot seeds raised testosterone and FSH in 18 women
Slovak women of reproductive age ate 60 mg of bitter apricot seeds per kilogram of body weight a day for 42 days. No control group is described. LDL cholesterol fell after 42 days, while total cholesterol and triglycerides rose at 21 days and androstenedione rose by day 42. The authors say the seeds may affect blood lipids and hormones.
Peaches, apricots, plums went with lower dementia risk in late life only
This Framingham Heart Study cohort of 2,790 people shows a link, not proof of cause. The food questionnaire counted peaches, apricots and plums as one item, so apricots alone cannot be separated. The link appeared in people aged 60 to 82 but not in midlife. Total flavonoid-rich fruit in midlife went with a 44% lower risk of dementia.
Apricot-seed cyanide sent 13 children to intensive care at one Turkish hospital
This retrospective review covered children admitted to a university hospital’s pediatric intensive care unit between 2005 and 2009. Symptoms began after a mean of 60 minutes, four children needed a ventilator, and six received an antidote. All recovered and went home within a mean of 3.1 days. It is a single-hospital report, not a measure of how common this is.
Canned and frozen apricots kept most nutrients, except vitamin C in canned
This lab comparison tested commercial canned and frozen apricots against fresh ones from the same source. It measured them after processing and after 3 months of storage. Canned apricots had 37% less vitamin C and 17% more beta-carotene than fresh. Frozen apricots had more of everything measured, but citric and ascorbic acid had been added before freezing, which raised their vitamin C.
Canning did not reduce total carotenoids, but 2 months of storage did
Lab study of industrial and home cooking of apricots. Procyanidins stayed in the fruit, while several other polyphenols leached into the syrup. Industrial processing had bigger effects than home cooking, probably because of its higher heat and longer time.
Cold storage and 1,594 mg/kg sulfur dioxide kept beta-carotene best
This lab study tested dried apricots with six sulfur dioxide levels from 0 to 3,241 mg/kg. They were stored at 4, 20 and 30°C for 379 days, and 4°C kept beta-carotene best. The organic acid profile also changed with the sulfur dioxide level. It measured chemistry only, not health effects.
Rats fed apricot had less liver damage from a toxic chemical
This was a study in rats, not people. In 42 rats, feed with 10% or 20% apricot for 5 months reduced the area of liver injury and oxidative stress from carbon tetrachloride. The authors credit beta-carotene, vitamins and the radical-scavenging capacity of apricot.
Heavily sulfured dried apricots damaged rat hearts; lower levels did not
This was a study in rats, not people. The feed held 10% sulfured dried apricots for 24 weeks, with five sulfur dioxide levels from 1,500 to 3,500 ppm. Heart damage appeared at 3,500 ppm but not at 1,500 to 2,500 ppm. The authors say apricots with up to 2,500 ppm may be safe for the heart, but a rat study cannot set a limit for people.
Heavily sulfured dried apricots damaged rat testes; the lowest levels did not
This was a study in rats, not people, using the same 24-week design as the heart study above. Testis damage appeared at 3,500 ppm, while 1,500 and 2,000 ppm caused no significant change. Testosterone in the tissue fell as sulfur dioxide rose from 2,500 ppm. The authors say heavy sulfuring may cause male fertility problems in the long term.
Who should be careful with apricots
Most people can eat apricots freely. Take a little care if one of these applies:
- Apricot kernels. The seed inside the stone contains amygdalin, which releases cyanide. EFSA’s 2016 opinion set a safe single dose of 20 µg (micrograms) of cyanide per kilogram of body weight. It translated this into about 0.37 g of raw kernels for an adult, roughly three small ones. For a toddler it is 0.06 g, about half a small kernel. The fruit itself is not the concern.
- Sulfites in dried apricots. Many dried apricots are treated with sulfur dioxide to extend their shelf life. A small number of people with asthma are sensitive to sulfites, and in a small challenge study two of three reacted to sulfited dried apricots. In the US, labeling rules count 10 parts per million or more as a detectable amount, so check the label.
How to choose, store and eat apricots
- Fresh: 48 calories, 2 g of fiber and 9.24 g of sugars per 100 g. Blood sugar results are mixed: one trial found a glycemic index of 82 in people with type 2 diabetes. So watch portions if you have diabetes.
- Dried: USDA lists 241 calories and 53.4 g of sugars per 100 g, against 48 and 9.24 g for fresh. Two small trials found a glycemic index of 42 and 56, and a few dried apricots go a long way.
- Canned or frozen: in a lab comparison, canned apricots had 37% less vitamin C and 17% more beta-carotene than fresh. Frozen ones with added citric and ascorbic acid kept more.
Pick firm apricots that are deep yellow to orange, and keep ripe ones in the refrigerator. Dried apricots keep up to 24 months at 40°F, 3 months at 70°F or 1 month at 90°F. That is Utah State University Extension’s advice, and it says freezing or vacuum packing them controls mold.
Sources
- Acute health risks related to the presence of cyanogenic glycosides in raw apricot kernels and products derived from raw apricot kernels. EFSA Panel on Contaminants in the Food Chain. EFSA Journal. 2016.
- Milazzo S, Horneber M. Laetrile treatment for cancer. Cochrane Database Syst Rev. 2015.
- Akyildiz BN, Kurtoğlu S, Kondolot M, Tunç A. Cyanide poisoning caused by ingestion of apricot seeds. Ann Trop Paediatr. 2010.
- Taylor SL, Bush RK, Selner JC, et al. Sensitivity to sulfited foods among sulfite-sensitive subjects with asthma. J Allergy Clin Immunol. 1988.
- 21 CFR 101.100, food exempt from labeling (sulfiting agents, paragraph a4). US Code of Federal Regulations.
- Apricots, dried, sulfured, uncooked (FDC ID 173941). USDA FoodData Central.
- Adkison EC, Biasi WB, Bikoba V, Holstege DM, Mitcham EJ. Effect of canning and freezing on the nutritional content of apricots. J Food Sci. 2018.
- Salur-Can A, Türkyılmaz M, Özkan M. Effects of sulfur dioxide concentration on organic acids and β-carotene in dried apricots during storage. Food Chem. 2017.
- Viguiliouk E, Jenkins AL, Blanco Mejia S, Sievenpiper JL, Kendall CWC. Effect of dried fruit on postprandial glycemia: a randomized acute-feeding trial. Nutr Diabetes. 2018.
- How to preserve apricots. Utah State University Extension, Preserve the Harvest.
History of apricots
Apricot trees were domesticated in Central Asia and China. A 2016 genetic study compared 230 wild trees from Central Asia with 142 cultivated apricots. It found the most diversity there and suggested two separate domestication events from the same wild population.
A larger 2019 study, with 271 cultivated and 306 wild samples, found at least three: European, Southern Central Asian and Chinese cultivated apricots.
The tree was known in Armenia in ancient times. It had been grown there for so long that it was once thought to have originated there, which is why the species name is armeniaca. Genetic studies instead support the idea of the Russian botanist Nikolai Vavilov that the apricot began in Central Asia and China.
From there it spread south to South Asia, west to West Asia, Europe and North Africa, and east to Japan. According to Wikipedia, it reached southwest Asia from Iran or Armenia in the third century BC. Within a few centuries it was grown in Syria, Turkey, Greece and Italy.
A study of 207 Mediterranean apricots found two routes out of the Irano-Caucasian gene pool, one north and one southwest around the Mediterranean. Genetic diversity fell along the way.
The word traveled too. English had it by the 16th century as abrecock, from Middle French and Spanish. That came from the Arabic al-barquq (“the plums”), from Greek, from the Latin praecocia, “early ripening.”
Today the world grows about 3.7 million tonnes of apricots a year (2023 figure), and Turkey leads with 20% of the total. Malatya is the center of the Turkish apricot industry.
Apricots have left their mark on language and on space food. The short, unreliable apricot season in Egypt gave rise to filmishmish, “in apricot season,” a reply to an unlikely prediction. American astronauts ate dried apricot on the Apollo 15 and Apollo 17 missions to the moon.
Sources
- Decroocq S, Cornille A, Tricon D, et al. New insights into the history of domesticated and wild apricots and its contribution to Plum pox virus resistance. Mol Ecol. 2016.
- Liu S, Cornille A, Decroocq S, et al. The complex evolutionary history of apricots: species divergence, gene flow and multiple domestication events. Mol Ecol. 2019.
- Bourguiba H, Audergon JM, Krichen L, et al. Loss of genetic diversity as a signature of apricot domestication and diffusion into the Mediterranean Basin. BMC Plant Biol. 2012.
- Apricot. Wikipedia.
Frequently asked questions about apricots
Are apricots good for you?
For most people, yes: raw apricots have 48 calories, 2 g of fiber and 10 mg of vitamin C per 100 g. Three apricots (105 g) give 11% of the Daily Value of vitamin A. But little research tests fresh apricots, and the 16 studies here are small, old or lab-based. None reaches moderate or strong evidence, so the case rests on the nutrition facts, not on proven health effects.
Are apricot kernels safe to eat?
Raw bitter kernels are not a safe snack. EFSA estimates that an adult can eat about 0.37 g of raw kernels, roughly three small ones, at one time within its safe cyanide limit. For a toddler the figure is 0.06 g. One Turkish hospital treated 13 children in intensive care for apricot seed poisoning, and a Cochrane review found no sound evidence that amygdalin treats cancer.
How many apricots can you eat a day?
No study here sets an ideal amount. Three apricots (105 g) give 50 calories, 2.1 g of fiber and 11% of the Daily Value of vitamin A, an ordinary fruit portion. Dried apricots are denser, with 53.4 g of sugars per 100 g, so keep those portions smaller.
Are dried apricots healthy?
They can be, in small amounts, but they are a concentrated source of sugar. USDA lists 241 calories and 53.4 g of sugars per 100 g, against 48 calories and 9.24 g for fresh. In two small trials dried apricots had a glycemic index of 42 and 56. If you have sulfite-sensitive asthma, check the label: two of three such people reacted to sulfited dried apricots in a challenge test.
Are apricots good for people with diabetes?
They can fit, but the evidence is thin and mixed: the nutrition facts above list a glycemic index of 34. A trial in 61 people with type 2 diabetes measured 82, with no clear difference from other fruits. Dried apricots scored 42 and 56 in healthy adults. Portions and your own glucose readings matter more, so check with your care team.
Do apricots help with constipation?
No study here tested it. Raw apricots have 2 g of fiber per 100 g, and 3 apricots give 2.1 g, about 8% of the Daily Value, a modest amount. Dried apricots hold more fiber by weight, 7.3 g per 100 g in the USDA listing, because the water is gone.
Are apricots good for weight loss?
No study here tested weight loss. Raw apricots have 48 calories and 2 g of fiber per 100 g, so they are a light fruit. Any benefit would be a swap effect for higher-calorie snacks, not a proven effect of apricots. Dried apricots have 241 calories per 100 g, so portions add up fast.