Eating dried fruit on a ketogenic diet can be tricky. Dried fruit is high in natural sugars and carbs, which you want to limit on keto. But in moderation, some dried fruits like apricots can fit into a well-formulated keto eating plan.
Are dried apricots keto?
Dried apricots are not strictly keto. A 1/4 cup or around 30 grams of dried apricots contains:
- Calories: 78
- Fat: 0.1g
- Protein: 1.4g
- Carbs: 19.3g
- Fiber: 2g
- Sugar: 16g
- Net carbs: 17g
Since the ketogenic diet typically limits net carbs to 20-50g per day, just 1/4 cup of dried apricots provides a significant portion of your daily carb intake.
The high sugar content is also concerning on keto. The goal is to reduce sugar intake to help stabilize blood sugar and insulin levels.
For these reasons, dried apricots are not considered keto-friendly if eaten in large amounts.
Can you eat dried apricots on keto in moderation?
While dried apricots are too high in carbs and sugar to eat freely on keto, having a small serving occasionally can potentially fit into a well-formulated ketogenic diet.
Here are some tips for eating dried apricots in moderation on keto:
- Limit to 1-2 servings (about 1/4 cup) per day max.
- Count the net carbs into your daily carb limit.
- Eat only occasionally, not every day.
- Enjoy as a special treat a few times per week at most.
- Pair with protein, fat or fiber to help slow sugar absorption.
Even just 2-3 dried apricots can provide a sweet treat when you’re craving fruit. But be cautious with portion sizes to keep your carbs and sugar in check.
Benefits of dried apricots
Here are some of the top health benefits dried apricots offer when eaten in moderation:
- Fiber – Dried apricots contain 2 grams of fiber per 1/4 cup serving. Fiber moves slowly through the body undigested, promoting fullness and healthy bowel function.
- Antioxidants – Dried apricots are a source of antioxidant compounds like carotenoids, polyphenols and flavonoids which can help reduce inflammation and oxidative stress.
- Potassium – They provide over 10% of the RDI for potassium per serving. Potassium supports heart health, muscle function and hydration.
- Iron – Apricots contain non-heme iron, providing 6% of the RDI per serving. Iron carries oxygen throughout the body and supports energy levels.
- Beta-carotene – As a rich source of beta-carotene, dried apricots can promote healthy vision and immune function. Beta-carotene is converted to vitamin A in the body.
In addition to the nutrients above, dried apricots also provide copper, magnesium and vitamins E, K and B-complex vitamins.
Are dried apricots healthier than fresh?
Fresh and dried apricots have a similar nutritional profile and both can be healthy options. Here’s how they compare:
- Fiber – Dried apricots contain slightly more fiber than fresh, with 2 grams versus 1.4 grams per serving.
- Vitamins – Dried apricots are higher in vitamins A, E, K and B vitamins. The dehydration process concentrates these vitamins.
- Minerals – Dried apricots contain more iron, potassium and copper than fresh.
- Calories – Dried apricots contain more calories per serving than fresh. However, their smaller serving size means it’s easier to control calories.
- Sugar – Dried apricots are higher in sugar content – 16 grams versus 3 grams per serving of fresh.
Overall, fresh and dried apricots offer comparable nutritional benefits. Dried apricots contain concentrated levels of some nutrients, but also more concentrated sugar content.
Are sulphured or unsulphured apricots better?
You can buy dried apricots that are sulphured or unsulphured. Here’s the difference:
- Sulphured – Sulphur dioxide is used as a preservative. It helps retain color and extend shelf life. Sulphites can cause sensitivity in some people.
- Unsulphured – These apricots are dried with no preservatives. They tend to be darker in color and have a shorter shelf life.
In terms of nutrition, unsulphured apricots retain more beta-carotene from the drying process. However, both varieties offer comparable overall nutritional value.
Choose sulphured or unsulphured based on your taste preferences and if you have any sensitivities. Unsulphured apricots are the better choice for those sensitive to sulfites.
Best ways to incorporate dried apricots into a keto diet
Here are some ideas for enjoying dried apricots on keto in moderation:
- Add a few chopped apricots to plain Greek yogurt for a sweet, fiber-rich breakfast.
- Mix into chia seed pudding along with almond milk and cinnamon.
- Blend into keto-friendly smoothies.
- Make homemade trail mix with nuts, seeds and a few chopped apricots.
- Add to oatmeal or quinoa breakfast bowls in small amounts.
- Mix into nut butter and spread on celery sticks for an easy snack.
- Add to salads, grain-free stuffed veggies, stir fries and more for a fruit accent.
Pairing dried apricots with protein, fiber and healthy fats can help manage your blood sugar response and keep carbs in check.
Dried apricot recipes
Here are a few keto-friendly recipes that incorporate dried apricots:
Moroccan Chicken Salad
This salad combines chicken, veggies, herbs, spices and a few diced apricots. It provides a nice balance of protein, healthy fats and carbs:
- 4 cups chopped romaine lettuce
- 1 cup chopped cooked chicken
- 1⁄4 cup chopped dried apricots
- 1⁄4 cup diced cucumber
- 2 tbsp olive oil
- 1 tbsp lemon juice
- 1⁄4 cup chopped almonds
- 2 tbsp chopped fresh mint
- 1 tsp cinnamon
- 1⁄4 tsp cumin
In a large bowl, combine lettuce, chicken, apricots, cucumber, olive oil, lemon juice and seasonings. Toss to coat. Top with almonds and mint.
Coconut Apricot Energy Bites
These tasty no-bake energy bites get both flavor and fiber from dried apricots:
- 1 cup pitted dates
- 1⁄2 cup dried apricots
- 1⁄2 cup almond butter
- 1⁄2 cup shredded coconut
- 1 tsp vanilla extract
Pulse dates and apricots in a food processor until small pieces form. Add remaining ingredients and pulse until fully incorporated. Using about 1 tbsp of mix per bite, roll into balls and refrigerate until ready to enjoy.
Apricot Chicken
In this recipe, dried apricots lend a touch of sweetness and are combined with chicken, pecans and a Dijon mustard sauce:
- 1 lb boneless skinless chicken breasts
- 1⁄4 cup chopped dried apricots
- 2 tbsp olive oil
- 1⁄4 cup chopped pecans
- 2 tbsp Dijon mustard
- 1 tbsp balsamic vinegar
- 1 garlic clove, minced
Season chicken with salt and pepper. In a skillet over medium heat, cook chicken for 3-4 minutes per side until browned and cooked through. Remove chicken and keep warm. Add apricots, pecans, mustard, vinegar and garlic to skillet. Cook for 2-3 minutes, stirring frequently. Serve sauce over chicken.
Potential downsides of dried apricots on keto
While dried apricots can be incorporated into keto in moderation, there are some potential downsides to be aware of:
- They can quickly take up a large share of your daily carb allowance.
- It’s easy to overeat dried fruit since the serving sizes are small.
- The concentrated sugar content can spike blood sugar levels.
- Apricots contain fructose, which may raise triglycerides in some people when consumed in excess.
- Sulphured varieties contain sulfites, which certain individuals may need to avoid.
- The carbs can stimulate hunger and cravings for some people.
To minimize risks, stick to a handful or less per day, be mindful of portions and enjoy dried apricots only occasionally as a treat. Monitor how your body responds to determine if you’re able to include them without sabotaging your progress.
Dried Apricot FAQ
Are dried apricots good for weight loss?
Dried apricots can be part of a healthy weight loss diet when eaten in moderation. They provide fiber which promotes satiety and gut health. However, they are dense in calories and carbs, so portions must be kept small. Limit to 1-2 servings per day.
Can I replace fresh apricots with dried?
Dried can be used to replace fresh apricots in some cases, like in oatmeal, yogurt or salads. However, adjust your portion size to account for dried apricots’ smaller size and concentrated sugar content. In cooking and baking, you may need to alter the liquid in a recipe when swapping dried for fresh.
How many dried apricots should I eat a day?
1-2 servings per day is a moderate amount of dried apricots to eat on a keto diet. One serving equals around 1⁄4 cup or a small handful. This provides health benefits while keeping carbs and calories under control. Avoid going overboard as dried fruit is easy to overeat.
Can I replace raisins with dried apricots?
Dried apricots can substitute for raisins in some instances, like in trail mix or cereals. However, raisins tend to be smaller and sweeter. Use 25-50% less dried apricots by volume to account for their larger, tart flavor.
Conclusion
Dried apricots can be enjoyed in moderation as part of a healthy low-carb diet like keto. They provide concentrated nutrition and a sweet flavor. However, practice portion control and limit intake to 1-2 small servings per day max. Pair with protein, fat or fiber for better blood sugar control. Use caution if sensitive to sulfites. Overall, dried apricots add nice variety but should be seen as an occasional treat, not a keto staple.
