Group · Fruit
Canned apricots
Canned apricots are a handy, year-round version of this summer fruit with its orange, melting flesh. Usually sold as halves in light juice or syrup, they keep the characteristic sweetness of fresh apricots while offering a very pleasant, soft texture. With only 69.6 kcal per 100 g (depending on the packaging and the juice used), they are an appetising, light fruit that provides natural carbohydrate, a little fibre and a touch of indulgence. Easy to add to desserts, yoghurts or quick dishes, canned apricots fit into a balanced diet as a way to vary your fruit.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 70 kcal |
| Kilojoules | 295 kJ |
| Protein | 0,5 g |
| Carbohydrate | 16 g |
| Fat | 0,2 g |
| Fibre | 1,4 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Vitamin B10,7 mg64 %
- Potassium130 mg7 %
- Copper0,04 mg4 %
- Calcium16 mg2 %
- Phosphorus10 mg1 %
- Vitamin B60,02 mg1 %
- Magnesium5,3 mg1 %
- Vitamin B50,07 mg1 %
- Vitamin B9dietary folate equivalents9,3 µg
See the other 5 nutrients
- Manganese0,02 mg1 %
- Iron0,13 mg1 %
- Vitamin B30,11 mg1 %
- Zinc0,06 mg1 %
- Vitamin A0,67 µg0 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
To get the most from canned apricots, read the label carefully: choose versions “in juice” or with “no added sugar” rather than those in thick syrup, which contain more sugar and therefore more calories. A simple tip is to drain the halves and rinse them quickly to reduce the leftover sugar. A reasonable portion is around 80 to 120 g, or a few apricot halves.
How to eat canned apricots
- Plain, as a light dessert after a meal.
- Chopped into fromage blanc, a plain yoghurt or a bowl of oat flakes at breakfast.
- Blended into a coulis or smoothie to top crêpes and pancakes.
- Tucked into a crumble, a clafoutis or a homemade tart.
Nutritionally, the apricot provides simple, easily absorbed carbohydrate, a small amount of fibre that helps transit, and a moderate glycaemic index when it is not too sweet. The fresh fruit is richer in vitamins, notably provitamin A and vitamin C, some of which are sensitive to the heat of canning. To vary your intake, alternate with other fruits such as fresh apricots, the peach or the nectarine, and discover all the options in the fruit family.
Tips for active people. Thanks to their fast-acting carbohydrate and low fat content, canned apricots can make a light snack before moderate exercise or a recovery bite. Paired with a source of protein (fromage blanc, skyr or Greek yoghurt), they round off a post-workout protein snack to support recovery. The juice from the tin also provides a little hydration and sugar, which is handy during long sessions.
Weight control. Canned apricots are still low in calories, but the syrup version can push up your sugar intake without you noticing. If you are watching your weight, go for those with no added sugar and keep to a measured portion. You can easily compare the nutritional values and calories of different fruits using the food calorie table. Keep opened tins in an airtight container in the fridge and eat them within two to three days to preserve freshness and flavour.