Calories in Apricots
Article by Sky Taylor, Diet Bites
Energy Values Held Within
Three fresh apricots contain about 50 calories. One pound contains about 200.
Dried fruits (10 halves) contain about 80 calories.
Fresh fruits are a lower calorie choice over dried - which also contain far more sugar grams than fresh.
When shopping for apricots, look for a pinkish blush on the fruit which indicates a sweeter, fully-ripened fruit.
Apricots for Low Fat Recipes, Including a Low Calorie Pork Chop Recipe
This super fruit is seasonal and can be pricey amid off-season. So when they are in season - grab for the gold! They make an excellent sauce for meats, as well as for vegetables when stewed or pureed into a thin consistency.
Recipe for Apricot Glaze
As a Tasty Glaze for Pork
Pork chops go exceptionally well with an apricot glaze. Simply use your favorite apricot jam, preserves or jelly. Start by grilling or pan roasting the pork chops. When meat is thoroughly done add a bit of preserves to the pan. Watch carefully so the sugars in the preserves don't burn.
The next time you roast vegetables on the grill try adding a bit of apricot preserves to them. Because the preserves tend to be thick, loosen them up a bit with a tiny bit of water OR soy sauce. Apply the apricot preserves to the vegetables using a clean brush.
Stuff Into Puddings & Bread-Based Recipes to Increase Nutritional Values
For Desserts & Baking
For cakes - apricots can save a lot of calories if they are substituted for frostings and icings. Prepare the cake mix as directed on the box using one-half the recommended oil; substitute 1 cup of chopped fruit for the oil that has been pureed into a paste.
Prepare the cake in a bundt pan or a square pan and bake as directed on package. Apricot cake makes a lovely treat at snack time. this fruit pairs best with white-based cake mixes - but if you're a chocolate lover, then by all means- go for it!
For ice cream, opt for lower calorie yogurt and try adding a few slices of fresh fruit to the serving.
This super fruit also go well with brown sugar, ground cinnamon, cloves and ginger.
Recipe for Apricot Sauce
To prepare a tasty sauce, wash the fruit and remove the seed. Cut into halves and place into a deep pan. Cover the fruit with water - just enough to cover the fruit but not to drown. Cook until the flesh is tender on medium heat.
Remove from the heat and mash with a fork, removing peel in the process.
Place cooked fruit flesh and juice remaining in the pan into a food processor if desired and blend. OR - return mashed apricots to the pan and add a bit of cornstarch that has been dissolved in water.
The sauce will thicken as it cooks. The thickness will depend upon how much cornstarch is added to the mixture. Add a dash of vanilla extract if desired as well as ground cinnamon and just a tab of brown sugar if more sweetness is desired.
Apricot Calories, Nutrition Facts
|
Vitamin, Mineral |
Units |
100 Grams |
1 Cup, Halves |
1 Cup, Sliced |
1 Apricot, 35 grams |
| Energy, Calories | kcal | 48 | 74 | 79 | 17 |
| Protein | g | 1.40 | 2.17 | 2.31 | 0.49 |
| Total lipid (fat) | g | 0.39 | 0.60 | 0.64 | 0.14 |
| Carbohydrate, by difference | g | 11.12 | 17.24 | 18.35 | 3.89 |
| Fiber, total dietary | g | 2.0 | 3.1 | 3.3 | 0.7 |
| Sugars, total | g | 9.24 | 14.32 | 15.25 | 3.23 |
| Minerals | |||||
| Calcium, Ca | mg | 13 | 20 | 21 | 5 |
| Iron, Fe | mg | 0.39 | 0.60 | 0.64 | 0.14 |
| Magnesium, Mg | mg | 10 | 16 | 16 | 4 |
| Phosphorus, P | mg | 23 | 36 | 38 | 8 |
| Potassium, K | mg | 259 | 401 | 427 | 91 |
| Sodium, Na | mg | 1 | 2 | 2 | 0 |
| Zinc, Zn | mg | 0.20 | 0.31 | 0.33 | 0.07 |
| Vitamins | |||||
| Vitamin C, total ascorbic acid | mg | 10.0 | 15.5 | 16.5 | 3.5 |
| Thiamin | mg | 0.030 | 0.046 | 0.050 | 0.010 |
| Riboflavin | mg | 0.040 | 0.062 | 0.066 | 0.014 |
| Niacin | mg | 0.600 | 0.930 | 0.990 | 0.210 |
| Vitamin B-6 | mg | 0.054 | 0.084 | 0.089 | 0.019 |
| Folate, DFE | µg | 9 | 14 | 15 | 3 |
| Vitamin B-12 | µg | 0.00 | 0.00 | 0.00 | 0.00 |
| Vitamin A, RAE | µg | 96 | 149 | 158 | 34 |
| Vitamin A, IU | IU | 1926 | 2985 | 3178 | 674 |
| Vitamin E (alpha-tocopherol) | mg | 0.89 | 1.38 | 1.47 | 0.31 |
| Vitamin D (D2 + D3) | µg | 0.0 | 0.0 | 0.0 | 0.0 |
| Vitamin D | IU | 0 | 0 | 0 | 0 |
| Vitamin K (phylloquinone) | µg | 3.3 | 5.1 | 5.4 | 1.2 |
| Lipids | |||||
| Fatty acids, total saturated | g | 0.027 | 0.042 | 0.045 | 0.009 |
| Fatty acids, total monounsaturated | g | 0.170 | 0.264 | 0.280 | 0.060 |
| Fatty acids, total polyunsaturated | g | 0.077 | 0.119 | 0.127 | 0.027 |
| Cholesterol | mg | 0 | 0 | 0 | 0 |
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