Per 100 g, fresh apricots provide ~0.96 g protein; dried apricots offer ~3.4 g per 100 g.
Shopping for fruit and wondering how much protein you’ll actually get from apricots? Here’s the clear answer with numbers you can use at a glance, plus smart ways to turn apricot snacks into steady, protein-aware meals. You’ll see how different forms—fresh, dried, and canned—compare, how much a single fruit contributes, and how to pair apricots with higher-protein foods without losing the flavor that makes them shine.
Protein In Apricots: Real Nutrition Data
Protein varies with water content and serving size. Fresh fruit carries more water, so the protein per 100 grams stays low; drying removes water and concentrates nutrients, which raises the protein per 100 grams. Even so, apricots remain a light source of protein compared with dairy, legumes, eggs, or meat. The quick table below puts the common forms side by side so you can compare servings without guessing.
Protein By Form And Serving
| Form & Serving | Protein (g) | Notes |
|---|---|---|
| Fresh apricot, 1 fruit (~35 g) | ~0.34 | Handy snack; low protein per piece. |
| Fresh apricots, 100 g | ~0.96 | Based on lab-referenced data for raw apricot with skin. |
| Fresh apricots, 1 cup sliced (~165 g) | ~1.6 | Larger bowl, still modest protein. |
| Dried apricots, 1 oz/28 g (handful) | ~0.96 | Portable; same protein as 100 g fresh, but in far less weight. |
| Dried apricots, 100 g | ~3.4 | Water removed; protein concentrated per weight. |
| Canned apricots, 100 g (juice-packed) | ~0.4–0.7 | Varies by pack; check the label when you can. |
Reading those rows, two patterns pop out. First, a single fresh fruit adds only a sliver of protein toward a meal target. Second, dried halves raise the number per gram of food, yet they still sit well below high-protein staples. That means apricots work best as flavor and micronutrient support while other foods carry the protein load. The next sections give you precise numbers and simple ways to hit practical protein goals without ditching fruit.
How The Numbers Were Calculated
The figures come from widely used nutrition databases that compile laboratory data and standardize values, including the raw apricot entry and the page for dried apricots. These tools pull from federal sources and display values per common household measures and per 100 grams, which keeps comparisons fair. If you want to drill into methodology across foods, the USDA’s FoodData Central documentation explains how sample data and serving conversions work for Foundation Foods and related datasets. Linking directly to item-level pages helps you verify the exact serving and unit used in each calculation.
What A Single Apricot Contributes
One fresh apricot weighs about 35 grams. Using the 100-gram values above, that single fruit lands near one-third of a gram of protein. A small bowl with five fresh fruits gets you to a little under 2 grams. That’s fine for a snack, but you’ll still need protein-dense foods at breakfast, lunch, or dinner to reach a typical day’s target.
Daily Protein Targets, In Plain Terms
General guidance for healthy adults often starts at 0.8 g per kilogram of body weight per day. Many coaches and dietitians suggest higher intakes for active people or older adults. For context, a 70-kg person would see a baseline near 56 g per day, with higher ranges used if training volume or age warrants it. Here’s a short primer from a respected clinical source that lays out the baseline figure in clear terms: Harvard Health on protein needs. Use those ranges to shape meals, then treat apricots as a flavorful add-on that boosts fiber, potassium, and carotenoids while your main protein comes from dairy, eggs, beans, tofu, fish, poultry, or lean cuts.
Fresh Vs. Dried: Why The Gap Exists
Water drives the difference. Fresh fruit sits near 88% water by weight. Once water leaves during drying, nutrients—including protein—pack into a smaller mass. That raises the protein shown per 100 g. It doesn’t turn apricots into a high-protein food, but it does nudge the number up enough to help when you are building a snack around yogurt, cottage cheese, ricotta, or a protein-rich plant base. Keep serving size in mind: dried fruit is easy to overeat, so match portions to your plan.
How Apricots Fit Into Protein-Smart Meals
Think of apricots as a bright accent with fiber, potassium, and vitamin A. Put them where they lift texture and taste while a stronger protein anchor does the heavy lifting. Below are simple pairings that hit useful protein ranges without long prep. Each combo sticks to everyday ingredients you’ll find in any grocery store.
Simple Pairings That Work
- Greek yogurt with chopped fresh or dried apricot and a few almonds.
- Cottage cheese bowl with sliced apricots, cinnamon, and chia.
- Overnight oats with whey or soy isolate, diced apricot, and pumpkin seeds.
- Seared chicken breast with a quick pan sauce of diced dried apricots and a splash of stock.
- Lentil salad with grilled apricots, herbs, olive oil, and lemon.
Portions, Labels, And Small Variations
Nutrient numbers shift with variety, ripeness, packing liquid, and brand recipes. Canned fruit packed in heavy syrup often shows slightly different protein per 100 g than water-packed jars. The same goes for dried fruit treated with sulfites or blended with apple juice concentrate. When precision matters—macros for an event, a cut, or a weight-class goal—scan the panel on the actual product and compare it to database values.
Is Fruit Protein “Complete”?
Protein quality scores rate how well a food’s amino acids match human needs and how well we digest them. Fruit tends to score low, which is one reason dietitians lean on dairy, legumes, tofu, eggs, and meat for the core of a protein plan. Blending foods across the day covers the gaps just fine. If you’re mixing apricots into yogurt or a bean-based salad, you’ll naturally build a fuller amino acid spread without complicated math.
Easy Apricot Combos Hitting 10–25 g Protein
| Combo | Total Protein (g) | Why It Works |
|---|---|---|
| ¾ cup Greek yogurt + ½ cup fresh apricot | ~15–18 | Yogurt supplies the bulk; fruit adds fiber and flavor. |
| 1 cup cottage cheese + ¼ cup dried halves | ~24–28 | Casein-rich base, with a sweet, chewy contrast. |
| 1 cup cooked lentils + ½ cup fresh slices | ~18 | Legumes bring lysine; fruit adds brightness. |
| 2 eggs + ½ cup sautéed apricot wedges | ~13 | Eggs set the base; fruit caramelizes fast in the pan. |
| 4 oz baked tofu + ¼ cup dried halves | ~17–20 | Soy gives complete protein; dried fruit rounds the plate. |
Meal Ideas You Can Use Tonight
Breakfast
Whisk oats with milk of choice and a scoop of whey or soy isolate. Stir in diced fresh apricots and a spoon of pumpkin seeds. Chill overnight. In the morning, finish with a dollop of yogurt. You’ll get a creamy, high-protein base, a steady mix of carbs and fiber, and a pleasant tart-sweet lift from the fruit.
Lunch
Toss a lentil and herb salad with olive oil and lemon, then fold in grilled apricot halves. Add crumbled feta or a scoop of cottage cheese for a sturdier protein bump. Pack it in a wide container so the fruit stays intact until you’re ready to eat.
Dinner
Pan-sear chicken breast, then deglaze with a splash of stock and a small handful of diced dried apricots. Simmer until glossy and spoon over the sliced chicken with a shower of chopped parsley. The sauce adds acidity and gentle sweetness, while the plate still centers on a reliable protein anchor.
How Apricots Help Beyond Protein
Protein gets the spotlight here, but the fruit brings other upsides that round out a plate. Fresh apricots carry potassium and carotenoids with a light calorie load. Dried halves add fiber and a pantry-friendly chew that pairs with nuts, seeds, and grains. When you meet your protein target from staples like dairy, legumes, tofu, fish, or eggs, apricots make those meals more satisfying without pushing macros out of balance.
Practical Shopping And Storage Tips
Fresh
Pick fruit that smells fragrant and yields slightly to gentle pressure near the stem. Keep ripe fruit in the fridge to slow softening, then bring it to room temperature before eating for peak flavor. If you have firm fruit, place it in a paper bag to speed ripening.
Dried
Scan the label for added sugars or blends. Plain dried halves deliver the most predictable numbers per 100 grams. Store them in an airtight jar in a cool cupboard; if you live in a humid climate, move the bag to the fridge to keep texture tight.
Canned
Look for water-packed jars for a lighter calorie and sugar profile. Syrup-packed fruit still counts, but the protein on the label may slide a bit compared with water-packed cans. Always match your serving to the panel and drain liquids if your recipe calls for it.
How To Hit Your Number With Apricots In The Mix
Start each meal with a reliable protein anchor, then layer apricots for flavor and texture. A yogurt bowl with diced fruit, a lentil dish with grilled halves, or a tofu plate with a small dried fruit relish can all land you in the 15–30 g range per meal. That pattern gets you closer to a steady daily intake while keeping produce front and center. If you track macros, log the exact weight so your numbers match the database entries linked above.
Key Takeaways You Can Act On
- Fresh apricots: ~0.96 g protein per 100 g; about one-third of a gram per fruit.
- Dried apricots: ~3.4 g protein per 100 g and ~1 g per 28-g handful.
- Treat apricots as a flavor and micronutrient boost; pair with higher-protein staples to reach meal targets.
- Use the linked database pages to check exact units and serving sizes for your brand or recipe.
Why The Sources Linked Here Are Trusted
The item-level pages above compile lab-based values and standardize them across common measures. MyFoodData displays the underlying numbers in a reader-friendly layout and cites the federal database for each entry. That makes it easy to confirm grams of protein per 100 g, per ounce, or per cup without digging through raw spreadsheets. For general daily targets and context, Harvard’s clinical explainer outlines the baseline intake used by many practitioners and offers an easy way to translate body weight into grams per day.