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Are Dried Apricots Keto-Friendly?

Dried Apricots on a kitchen counter

Are Dried Apricots Keto-Friendly? The short answer is no, and this article will explore why.

Dried apricots, while nutritionally rich and packed with vitamins, fiber, and minerals, have a high net carb content that places them outside the parameters of a ketogenic diet.

In the subsequent sections, we'll delve into the carbohydrate content of dried apricots, discuss the health implications of including them in your keto meal plan, and suggest practical alternatives.

We'll also provide insights into how to maintain the balance of macronutrients required by keto, without sacrificing flavor or variety in your diet.

Let's dive in!


  • Dried apricots are not keto-friendly due to their high net carb content.
  • Despite being rich in vitamins, fiber, and minerals, dried apricots pose a challenge to maintaining ketosis.
  • There are keto-friendly alternatives like berries, avocados, olives, and unsweetened coconut that can be substituted for dried apricots.

Are Dried Apricots Keto-Friendly?

So, are dried apricots keto-friendly? Well, as much as we adore their sweet, tart flavor and chewy texture, we have to break it to you: dried apricots don't fit the keto bill.

The key reason for this lies in their macronutrient profile, especially their carbohydrate content. Remember, the cornerstone of the ketogenic diet is low carbohydrate and high fat intake. The goal is to keep daily carbohydrate consumption between 20 to 50 grams, which forces your body to enter a state of ketosis and start burning fat for energy.

Now, let's look at dried apricots. According to nutritional data, 100 grams of dried apricots contain around 55.34 grams of net carbs. That's more than the entire daily carbohydrate allowance for a standard ketogenic diet! Consuming dried apricots on a keto diet would likely exceed your daily carb limit and disrupt ketosis, making the diet less effective.

Can Dried Apricots be Incorporated into a Strict Keto Diet?

Given their high net carb content, incorporating dried apricots into a strict keto diet poses a significant challenge. They are a delectable fruit, no doubt, but the keto diet requires limiting daily net carb intake to between 20 to 50 grams. With 55.34 grams of net carbs in just 100 grams, dried apricots alone can surpass your daily carb limit, throwing your body out of the state of ketosis.

Staying in ketosis is vital for reaping the benefits of a keto diet. When your body is in this metabolic state, it burns fat for energy instead of carbohydrates. Consuming dried apricots, with their high carb content, can disrupt this process and hinder your progress on the diet.

So, how can you make sure to maintain your carbohydrate intake within the permitted limits? One effective way is to track your food consumption. A variety of apps and tools are available today that can help you monitor your daily intake of carbs, fats, and proteins. By logging everything you eat, you can get an accurate picture of your nutrient consumption and make necessary adjustments.

For instance, if you've consumed too many carbs in a meal, tracking your diet can alert you to balance it out with a low-carb meal next time. It's about creating that perfect balance and ensuring that your diet aligns with your goals.

Delving into the Carbohydrate Content of Dried Apricots

Understanding the carbohydrate content of dried apricots is crucial to grasping why they're not compatible with a ketogenic diet. So, let's delve into that.

When we talk about carbs in the context of a keto diet, we're typically referring to 'net carbs'. Net carbs are the total carbohydrates in a food minus the fiber. Fiber, though technically a carbohydrate, isn't digested by the body and doesn't contribute to raising your blood sugar levels. Thus, it's factored out of the equation. The remaining carbs – the 'net carbs' – are the ones that count towards your daily carbohydrate intake on a keto diet.

Now, let's analyze dried apricots using this concept. A 100g serving of dried apricots has about 62.64g of total carbohydrates. Of this, 7.3g are dietary fiber, which your body doesn't absorb. The remaining 55.34g are the net carbs – the ones that affect your body's glucose levels, and ultimately, whether or not you stay in ketosis.

To put this into real-world perspective, consider this: A single dried apricot weighs about 6.5g. So, if you were to eat 15 dried apricots (approx 100g), you'd be consuming over 55g of net carbs – more than the total daily allowance on a standard keto diet!

Nutritional Snapshot of Dried Apricots

Dried apricots are a nutritionally rich food, providing a diverse range of macro and micronutrients in a 100g sample.

Starting with macronutrients, dried apricots contain a significant amount of carbohydrates, with net carbs accounting for 55.34g and total dietary fiber adding another 7.3g. The protein content is modest at 3.39g, and the total fat content is relatively low, at 0.51g.

Dried apricots also contain a small amount of sodium (10.0mg), making them suitable for a low-sodium diet. However, they are rich in potassium, with a substantial 1162.0mg per 100g serving, which aids in maintaining a healthy balance of fluids in the body.

In terms of micronutrients, dried apricots are a remarkable source of Vitamin A, providing 180.0ug per 100g. This vitamin is essential for maintaining healthy vision and a strong immune system. They also offer a good amount of Vitamin E (4.33mg), an antioxidant that helps protect your cells from damage.

Notably, dried apricots have a high beta-carotene content (2163.0ug), which is a type of provitamin A. The body can convert this into active Vitamin A as needed.

Other minerals present in dried apricots include calcium (55.0mg), essential for bone health; magnesium (32.0mg), involved in many biochemical reactions in the body; and iron (2.66mg), necessary for oxygen transport in the blood.

Nutrient NameAmount and Unit per 100g
Net Carbs 55.34g
Carbohydrate, by difference 62.64g
Fiber, total dietary 7.3g
Total fats 0.51g
Protein 3.39g
Sodium, Na 10.0mg
Potassium, K 1162.0mg
Magnesium, Mg 32.0mg
Calcium, Ca 55.0mg
Vitamin A 180.0ug
Vitamin B-6 0.14mg
Vitamin C, total ascorbic acid 1.0mg
Vitamin E (alpha-tocopherol) 4.33mg
Vitamin K1 3.1ug
Copper, Cu 0.34mg
Iron, Fe 2.66mg
Phosphorus, P 71.0mg
Selenium, Se 2.2ug
Zinc, Zn 0.39mg
Beta-carotene 2163.0ug
Thiamin 0.02mg
Riboflavin 0.07mg
Niacin 2.59mg
Folate, total 10.0ug
Choline, total 13.9mg
Calories 241.0kcal
Water 30.89g
Fatty acids, total saturated 0.02g
Fatty acids, total monounsaturated 0.07g
Fatty acids, total polyunsaturated 0.07g
Nutritional data is sourced from the US Department of Agriculture's FoodData Central system. Please see Cast Iron Keto's editorial and research standards for more information.

Health Implications of Dried Apricots on a Keto Diet

Dried apricots, despite their incompatibility with a ketogenic diet, do carry a host of health benefits. But when it comes to their place on a keto diet, the high net carb content can make it challenging to maintain ketosis.

In essence, the ketogenic diet works by shifting your metabolic state to ketosis, where your body burns fat as its primary fuel source instead of carbohydrates. Consuming high-carb foods like dried apricots can disrupt this metabolic state, hindering your body's ability to sustain ketosis effectively.

However, setting aside the keto perspective, dried apricots are a nutritional powerhouse. They are rich in vitamins A and C, known for their antioxidant properties that can help protect your cells from damage. They're also a good source of dietary fiber that can aid in digestion and regulate blood sugar levels.

Adding to this, they contain minerals like potassium and magnesium, which play key roles in maintaining heart health, muscle functions, and nerve impulses. Due to their high fiber content, dried apricots can also keep you feeling full for longer, potentially aiding in healthy eating habits and portion control.

Avoiding Dried Apricots in Your Keto Meal Plan

While dried apricots are scrumptious, they can be a pitfall in your keto journey due to their high carb content. Here are some practical ways to avoid them and maintain your low-carb lifestyle.

Firstly, be vigilant about reading food labels. Dried apricots are sometimes hidden in mixed dried fruit packages or granola. Always check the ingredients list and the carbohydrate content on the label before purchasing.

Moreover, be cautious when dining out. Dried apricots are often featured in salads, couscous or rice dishes, and even in some sauces and dressings. Don't hesitate to ask your server about the ingredients in your meal.

Now, what about those cravings for sweet and tangy dried apricots? Instead of succumbing to temptation, explore other low-carb fruits. Berries such as strawberries, blueberries, and raspberries can satisfy your sweet tooth without disrupting your carb limit. They are not only lower in carbs but also packed with antioxidants and fiber.

Another strategy could be to find keto-friendly substitutes for dried apricots in recipes. In many cases, nuts or seeds can provide a similar texture while keeping the dish low in carbs.

And remember, it's not just about avoiding dried apricots, but about maintaining a low-carb diet overall. The goal is to prioritize foods that align with the ketogenic principles – high in healthy fats, moderate in proteins, and low in carbs.

Keto-Compatible Alternatives for Dried Apricots

While dried apricots may not fit into a ketogenic lifestyle, several other fruits can serve as satisfying substitutes. Here are some keto-friendly alternatives to dried apricots:

  1. Berries: Berries tend to be low in carbs and high in fiber, making them a good choice for a keto diet. Raspberries, blackberries, and strawberries not only offer a sweet-tart flavor similar to dried apricots but also provide antioxidants. For instance, you can add a handful of berries to your keto-friendly yogurt or cereal.
  2. Avocado: This high-fat, low-carb fruit is a superstar in the keto world. While it doesn't have the sweetness of dried apricots, it can add creaminess and richness to salads and smoothies, and can even be used in baking to replace high-carb ingredients.
  3. Olives: Olives, with their mix of healthy fats and low carb content, can be a great savory alternative to dried apricots. They can add a flavor punch to salads, meat dishes, or can be enjoyed as a snack on their own.
  4. Coconut: Unsweetened shredded coconut or coconut flakes can be a tasty addition to a keto diet. They can be used in baking, or sprinkled over dishes for added texture and flavor.

Now, let's compare these alternatives to dried apricots. A 100g serving of dried apricots has about 55.34g of net carbs. In contrast, the same serving of raspberries has about 5.44g of net carbs, avocados have about 1.8g, olives contain approximately 3.06g, and unsweetened coconut has around 6.23g.

Concluding Thoughts on Dried Apricots and Keto

Our exploration of dried apricots in the context of a ketogenic diet has covered a wide array of facts and considerations. Despite their nutritional richness, including high levels of vitamins A and C, fiber, and essential minerals, dried apricots pose a challenge to those following a keto diet due to their high net carb content.

A key point to remember is that the ketogenic diet is all about maintaining a state of ketosis. This metabolic state, where your body burns fat instead of carbs for energy, can be easily disrupted when high-carb foods like dried apricots are consumed. It's important to monitor your daily intake of carbs closely, and tools and apps for tracking your diet can assist you in this regard.

But avoiding dried apricots doesn't mean you have to miss out on a diverse and flavorful diet. Many other fruits and foods, including berries, avocados, olives, and unsweetened coconut can provide equally satisfying, yet keto-friendly alternatives.

What's more, experimenting in the kitchen can also lead to some exciting and unexpected flavors. For instance, consider creating a keto-friendly dried fruit mix using dehydrated low-carb fruits like zucchinis or cucumbers. These can offer a similar chewy texture to dried apricots but with far fewer carbs.

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Cast Iron Keto's Editorial and Research Standards

Certain rare or exotic food items may not have nutritional profiles in the FoodData Central database. If an exact match is not found in the FoodData Central database, then, the Cast Iron Keto team utilizes a three-prong approach to provide readers with the closest relevant nutritional data, where possible.

First, in the event that nutritional profiles for a rare or exotic food item is not available in the FoodData Central database, we investigate alternative names for that particular food item and use that data, when possible. Second, in cases where no alternate names exist, Cast Iron Keto will use nutritional data for a close relative or similar food item. Finally, if no close relatives or similar items exist, we refrain from publishing nutrient data tables.

When making dietary or health decisions based on FoodData Central's data, we suggest readers consult with a nutritionist or other health experts, particularly if the food in question has a significant role in your diet or if you are using the food item to treat any health disorder(s).

Furthermore, it is important to note that even if a close relative or similar item is used to approximate the nutritional data, different food items can have varying levels of nutrients due to factors such as soil quality, farming practices, and regional differences.


The information on this website is only intended to be general summary information for public use, designed for educational purposes only and is not engaged in rendering medical advice or professional services. This information does not replace written law or regulations, nor does it replace professional medical advice, diagnosis, or treatment. If you have questions about a medical condition or are seeking to evaluate the health merits of certain food items for the treatment of any medical condition, you should seek the advice of a doctor or other qualified health professionals.

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Frequently Asked Questions

Yes, dried apricots are high in carbs. A 100g serving of dried apricots contains about 55.34g of net carbs, which makes them a less suitable choice for a low-carb, ketogenic diet.

While occasional indulgence might not throw you out of ketosis, regular consumption of high-carb foods like dried apricots can disrupt the metabolic state of ketosis that a ketogenic diet aims to achieve.