Wondering how many calories are in a cup of apricots? The answer changes dramatically depending on whether the apricots are fresh, dried, or canned — and what they are packed in. This calculator converts your portion into a calorie and macronutrient estimate using USDA-based nutrition data, so you can log apricots confidently in your diet tracker.
Choose the apricot form, enter your amount as cups, half-cup servings, or grams, then press Calculate. You will instantly see total calories, carbohydrates, fiber, sugar, protein, and fat for that exact portion. Fresh apricots are naturally low in calories, while dried apricots are energy-dense and easy to overeat, so the per-cup comparison genuinely matters for portion control.
Whether you are meal prepping, counting macros, or just curious about a snack, this tool gives you a clear answer with no guesswork.
🍑 Apricot Calories Per Cup
Fresh, dried, or canned — choose your apricot form and portion to see calories, macros, and fiber at a glance.
Why the Same “Cup” Can Mean Very Different Calories
A cup of raw apricot halves weighs about 155 g and supplies roughly 74 kcal, while a cup of dried apricots weighs about 130 g but packs around 313 kcal. The gap exists because drying removes water and concentrates the fruit’s natural sugars. Canned apricots fall in between: fruit packed in water can be around 66 kcal per cup, while the same cup volume in heavy syrup can exceed 210 kcal because the syrup adds sugar and the fruit absorbs some of it.
When you are counting calories, the apricot form and packing medium matter more than the cup volume itself. Dried apricots are especially easy to overeat because a portion looks small but has a high energy density. Using gram weight is the most reliable method, particularly for dried or syrup-packed products, because measuring cups can trap air or be packed down.
Note: This calculator’s values are based on USDA FoodData Central averages. Packaged products can differ, so check the Nutrition Facts label when available. The label usually gives a serving size in grams or pieces rather than a full cup.
Calorie & Macro Reference Table
The table below shows typical values for one full measuring cup of each apricot form. Use it for quick comparisons or meal planning without opening the calculator.
| Form | 1 Cup Weight | Calories | Carbs | Fiber | Sugars | Protein |
|---|---|---|---|---|---|---|
| Raw halves | 155 g | 74 | 17.2 g | 3.1 g | 14.3 g | 2.2 g |
| Dried, no added sugar | 130 g | 313 | 81.0 g | 9.5 g | 69.4 g | 4.4 g |
| Canned in water (solids + liquids) | 246 g | 66 | 16.7 g | 3.9 g | 14.3 g | 1.7 g |
| Canned in light syrup (solids + liquids) | 258 g | 163 | 42.6 g | 3.6 g | 38.7 g | 1.3 g |
| Canned in heavy syrup (solids + liquids) | 258 g | 214 | 55.5 g | 3.4 g | 49.0 g | 1.3 g |
Values are rounded from USDA composite entries; actual brands can vary by a few calories.
Step-by-Step Example: Dried Apricot Snack
You pour a small bowl of dried apricot halves and estimate it as ½ cup. Here is how the calculator works:
- Select the form: Dried apricots, no added sugar.
- Enter the amount: 0.5 with the unit set to cups.
- Calculate: The calculator uses 65 g (half of the 130 g cup weight) and returns about 157 kcal.
The same calculation gives 40.7 g carbs, 4.8 g fiber, 34.7 g sugar, and 2.2 g protein. Compare that with ½ cup of fresh raw halves: only about 37 kcal, 8.6 g carbs, 1.6 g fiber, and 7.2 g sugar. That visual comparison explains why dried fruit portions need extra attention.
Tips for Accurate Portion Tracking
- Weigh dried apricots once. A common snack serving is 40 g, which is about 96 kcal. It looks like a small handful but is roughly a quarter of the per-cup calories shown above.
- Read the label for syrup-pack cans. If the apricots are drained and rinsed, the calories are closer to the water-packed row; if you eat the syrup too, use the light or heavy syrup row.
- Measure fresh apricots after pitting. The cup weight of 155 g refers to edible flesh only, not the pit or skin you discard.
- Use gram units for meal prep. Cups can be packed loosely or tightly, and dried halves settle. A digital scale removes that variability.
- Mind added sugar. Some dried apricot brands add sugar or are sweetened; unsulfured, no-sugar-added dried apricots contain only the fruit’s natural sugars.
Pair apricots with a protein or fat source — such as a few almonds or a spoonful of Greek yogurt — to make the snack more satisfying and soften the blood-sugar response from the fruit’s sugars.
Frequently Asked Questions
Are dried apricots higher in calories because of added sugar?
Not necessarily. Dried apricots are naturally much more calorie-dense than fresh because water is removed, concentrating the sugars. A no-sugar-added dried apricot can still have roughly 4–5 times the calories per gram of fresh raw apricot. Always check the ingredient list for added sugar, but even plain dried apricots are energy dense.
How many medium apricots are in a cup?
One medium apricot contains about 35 g of edible flesh, so a cup of raw halves (155 g) equals roughly 4–5 medium apricots. This makes a single cup about 74 kcal before any added ingredients.
Does the canning liquid count toward calories?
Yes. The values for canned apricots include the solids and liquids in the can, which is how the product is usually eaten. If you drain the apricots well and discard the syrup, the calories will be lower — closer to the water-packed estimate, though draining is never exact.
Can I use this calculator for frozen apricots?
The calorie values for frozen unsweetened apricots are similar to fresh raw apricots by weight. If your bag has added syrup or sugar, estimate using the corresponding syrup-packed values or weigh the thawed fruit and log it as fresh if the ingredient list is only apricots.