Canned apricots are a convenient way to reach your daily fruit requirement. Canned apricots may be stored, opened and eaten without any cooking, slicing or long preparations. They also last longer than fresh apricots. Canned apricots are rich in vitamins and minerals, but may contain more calories than you think.
Serving
Generally, it is best to consume around two cups of fruit daily, according to the University of Nebraska Lincoln Extension. A serving of canned apricots is 1/2 cup. Servings of fresh and dried apricots have different measurements. Eight halves of dried apricots is one serving, according to the Mayo Clinic. A serving of fresh apricots equals 5 1/2 ounces.
Vitamins and Minerals
Canned apricots contain several important vitamins and minerals. A 100-gram serving of canned apricots contains around 126 to 140 milligrams of potassium, 12 to 15 milligrams of phosphorus, eight to 10 milligrams of calcium and six to eight milligrams of magnesium. Apricots also have important vitamins, including 1,230 to 1,471 international units of vitamin A, 2.4 to 4 milligrams of vitamin C and around 2 micrograms of folate.
Additional Nutrients
Canned apricots are low in fat and carbohydrates. A 100-gram serving of canned apricots has less than one gram of fat and between 12 and 25 grams of carbohydrates. Apricots have some protein and fiber too. A 100-gram serving of canned apricots contains about 1.6 grams of fiber and 0.5 to 0.6 grams of protein.
Canning
Canned apricots may be stored in water, juice or different syrups. Liquids beside water add calories. A 100-gram serving of canned apricots stored in extra light syrup has 49 calories. An equivalent serving in heavy syrup has 83 calories and extra heavy syrup has 96 calories. Whether the apricots are stored with skins also affects nutrition. A 100-gram serving in heavy syrup with skins has 0.30 milligrams of iron and 3.1 milligrams of vitamin C; an equivalent serving in heavy syrup but without skins has 0.43 milligrams of iron but only 2.8 milligrams of vitamin C.
Value
Canned fruits are generally processed within hours of being harvested; this helps preserve their nutritional value, according to Produce for Better Health Foundation, a non-profit consumer education foundation whose goal is to inspire people to consume more produce. Canned foods are ready to be added into recipes because they are precooked. Canned apricots go well in crisps and cobblers. Drain the liquid from the can before serving and keep juice or syrup for use in salads or a fruit sauce.
References
- United States Department of Agriculture: USDA National Nutrient Database for Standard Reference
- Nutrition Action: Fantastic Fruit
- University of Illinois Department of Food Science and Human Nutrition: Study Confirms Canned Foods Packed With Nutrition
- MayoClinic.com: Exchange List -- Fruits
- Fruits & Veggies More Matter: Fresh, Frozen, Canned, Dried and 100% Juice -- All Forms of Fruits & Vegetables Matter
- University of Nebraska Lincoln Extension: Canned Apricots
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