Apricots: Nutrition, Ripening and Making the Most of a Short Season

What apricots offer nutritionally

One fresh apricot, around 35 grams, has only about 17 calories. Three apricots provide roughly 2 grams of fiber and a meaningful amount of vitamin A in the form of beta-carotene, the pigment behind their orange color. They also supply vitamin C, potassium and antioxidants such as chlorogenic acid.

Dried apricots are a concentrated source of potassium, iron and fiber. A 40-gram portion, about five halves, contains roughly 95 calories and 3 grams of fiber.

Beta-carotene and eye health

Your body converts beta-carotene into vitamin A, which is essential for vision, immune function and healthy skin. Apricots also contain lutein and zeaxanthin, carotenoids that accumulate in the retina. Diets rich in carotenoid-containing fruits and vegetables are associated with a lower risk of age-related eye conditions, though no single fruit is responsible.

How to choose ripe apricots

Look for these signs at the market:

• Deep golden-orange color with no green tinge near the stem
• Slight give when gently pressed, like a ripe peach
• A sweet, floral scent
• Smooth, unwrinkled skin without bruises
• Fruit that feels heavy rather than light and dry

Ripening and storing apricots

Unlike strawberries, apricots continue to ripen after picking. Leave firm apricots at room temperature, out of direct sun, for one to three days. Placing them in a paper bag speeds up ripening by trapping ethylene, the natural ripening gas they produce.

Once ripe, eat apricots within a day or two, or move them to the fridge to slow further ripening for up to five days. Never refrigerate apricots before they are ripe, because cold can leave them mealy and flavorless.

Fresh vs dried apricots

Bright orange dried apricots are usually treated with sulfur dioxide to preserve their color. People sensitive to sulfites, including some people with asthma, may prefer unsulfured dried apricots, which are brown but taste richer. As with any dried fruit, portion size matters because the sugar is concentrated.

Simple ways to use apricots

Apricots shine in both raw and cooked dishes:

• Eat them fresh with a handful of almonds
• Halve and grill them, then serve with yogurt and honey
• Bake them into tarts, crumbles or clafoutis
• Add dried apricots to tagines, couscous and grain salads
• Make a small batch of apricot jam to stretch the short season

A note on apricot kernels

The seed inside the apricot stone contains amygdalin, which the body can convert into cyanide. Raw apricot kernels are sometimes marketed as a health food, but food safety authorities warn against eating them because even small amounts can cause poisoning. Enjoy the fruit and discard the stone.