Apricot kernels, also known as apricot seeds, are the inner seeds found inside apricots. While apricot kernels can be eaten raw or roasted for a snack, they are most commonly used to extract apricot kernel oil, make marzipan, or flavor liqueurs. Eating apricot kernels does come with some health precautions though, as they contain amygdalin, which can release cyanide when metabolized by the body. However, when consumed in moderation, apricot kernels can be a nutritious addition to the diet.
Are apricot kernels safe to eat?
In small quantities, apricot kernels are likely safe for most people to eat. However, they do contain a compound called amygdalin, which breaks down into hydrogen cyanide when metabolized by the body. Consuming large quantities of apricot kernels could potentially result in cyanide poisoning. The amygdalin content varies depending on the apricot variety, but on average, apricot kernels contain about 1 mg of amygdalin per kernel. Adults are generally advised to limit their intake to no more than 3-4 kernels per day to avoid potentially toxic levels of cyanide.
Certain people are at higher risk for cyanide toxicity and are advised to avoid eating apricot kernels altogether. This includes:
- Pregnant women
- Infants and young children
- Individuals with kidney, liver, or gastrointestinal conditions
- Individuals with diabetes, anemia, cancer, or nutrient deficiencies
When consumed in moderation by healthy adults, apricot kernels are unlikely to cause harm. However, it’s best to exercise caution and limit intake when eating them.
Are apricot kernels raw, roasted, or dried better?
Apricot kernels can be consumed raw, roasted, or dried:
- Raw – Raw apricot kernels have the highest amygdalin content. Some people believe the amygdalin has anti-cancer effects, but this has not been scientifically proven. Eating over 3-4 raw kernels per day is not recommended.
- Roasted – Lightly roasting apricot kernels can improve their flavor and make them crunchier. However, roasting does not significantly reduce the amygdalin levels. Intake should still be limited to 3-4 kernels daily.
- Dried – Dried apricot kernels have slightly lower amygdalin content than raw. But the difference is small. Dried kernels should also be eaten in moderation, with portions kept under 3-4 kernels per day.
For maximum safety, limit intake of apricot kernels to less than 3-4 per day, regardless of whether they are raw, roasted, or dried. Pregnant women and young children should avoid eating apricot kernels entirely.
How to prepare apricot kernels
Here are some simple instructions for preparing apricot kernels for consumption:
Roasting apricot kernels
1. Rinse fresh apricot kernels under running water and pat dry.
2. Preheat oven to 300°F (150°C).
3. Spread kernels in single layer on baking sheet.
4. Roast for 15-20 minutes, stirring halfway through.
5. Kernels are ready when lightly browned and fragrant.
6. Allow to cool before serving.
Drying apricot kernels
1. Rinse fresh apricot kernels and pat dry.
2. Arrange in single layer on drying rack or baking sheet.
3. Place near sunny window or in oven on lowest heat setting for 6-12 hours.
4. Kernels are ready when completely dried and brittle.
5. Store dried kernels in airtight container.
Blanching apricot kernels
1. Bring pot of water to boil.
2. Add apricot kernels and boil for 1 minute.
3. Drain kernels into colander and rinse under cold water.
4. Squeeze kernels gently to pop out of their skins.
5. Discard skins and pat blanched kernels dry.
6. Blanching makes kernels easier to digest.
What do apricot kernels taste like?
Apricot kernels have a distinctive flavor and aroma. When raw, they have a bitter, almond-like taste. Roasting brings out more nutty, vanilla notes while also giving the kernels a satisfying crunch. Dried apricot kernels maintain their almond and vanilla flavors but lose some of their bitterness. Blanching mellows out the strong bitter taste, leaving behind a milder, nuttier flavor.
In small quantities, apricot kernels can add pleasant nutty and floral notes to various dishes and baked goods. However, consuming large amounts of raw kernels results in an unpleasant bitter taste. Overall, apricot kernels offer the most flavor when enjoyed in moderation either roasted or integrated into recipes.
What nutrients do apricot kernels contain?
Apricot kernels contain a variety of nutrients and compounds, including:
- Fiber
- Protein
- Fatty acids like oleic acid and linoleic acid
- Vitamin B17 (amygdalin)
- Small amounts of vitamin E, magnesium, phosphorus, zinc, and copper
- Potentially helpful plant compounds like amygdalin
However, apricot kernels should not be considered a highly nutritious food. The amygdalin content is controversial, with potential risks if consumed in excess. Most healthy adults would be better off getting nutrition from other whole food sources like fruits, vegetables, nuts, seeds, and legumes rather than relying on apricot kernels.
How to incorporate apricot kernels into recipes
Here are some ways to use apricot kernels in cooking and baking:
- Add a few roasted kernels to oatmeal, yogurt, or cottage cheese for crunch.
- Mix chopped kernels into granola bars, cookies, or muffins.
- Substitute apricot kernels for almonds in marzipan recipes.
- Create apricot kernel butter to spread on toast.
- Toast kernels and sprinkle over salads for a crunchy topping.
- Grind kernels into almond flour for baking.
- Simmer kernels in simple syrup to infuse desserts or beverages with almond flavor.
When following recipes, substitute no more than 1-2 tablespoons of apricot kernels per serving. Consuming large quantities is not recommended due to the amygdalin content.
Apricot kernel oil
Apricot kernels can also be cold-pressed into an oil. Apricot kernel oil has a light almond aroma and is commonly used for:
- Aromatherapy oil
- Culinary oil for salad dressings, marinades, etc.
- Oil for skincare or massage
However, apricot kernel oil may also contain amygdalin, so intake should be moderate. Avoid using apricot kernel oil if pregnant, breastfeeding, or at risk for cyanide exposure.
Are there any side effects of eating too many apricot kernels?
Eating too many apricot kernels can result in amygdalin toxicity and cyanide poisoning. Side effects may include:
- Nausea
- Vomiting
- Diarrhea
- Dizziness
- Weakness
- Headaches
- Difficulty breathing
- Low blood pressure
- Liver damage
- Nerve damage
In severe cases, consuming very high doses of amygdalin from apricot kernels can be fatal. The lethal dose is estimated to be around 0.5-3.5 grams of amygdalin per kilogram of body weight. This works out to around 50-70 raw apricot kernels for a 70 kg (150 lb) adult.
To avoid potential toxicity, limit intake of apricot kernels to no more than 3-4 per day. Completely avoid apricot kernels if pregnant, breastfeeding, or have certain medical conditions that increase cyanide risk.
Conclusion
Apricot kernels can provide a nutritious crunch when consumed in moderation. However, they do contain amygdalin, which can metabolize into toxic hydrogen cyanide when eaten in excess. By limiting intake to just 2-4 kernels per day, most healthy adults can safely take advantage of the nutrients and enjoyable nutty flavor. But certain populations like pregnant women and young children should avoid apricot kernels altogether. Overall, incorporating a small sprinkling of apricot kernels into a balanced diet is likely safe, as long as consumption guidelines are followed.