✦ Beta-carotene ✦ Potassium ✦ Dietary fibre ✦ Iron

Apricots are small orange stone fruits with velvety skin and sweet-tart flesh, rich in beta-carotene. Ready-to-eat semi-dried apricots are partially dehydrated so they stay soft, with concentrated sugars, fibre and minerals but lower vitamin C than fresh.

🍳
Preparation note

Semi-drying retains carotenoids and minerals while keeping the fruit soft; vitamin C is largely destroyed and sugars are concentrated, so portion sizes should be modest.

Sources: CoFID 2021

Macronutrients per 100g

161
kcal
Energy
2.20
g
Protein
39.4
g
Carbs
6.30
g
Fibre
0.50
g
Fat
39.4
g
Sugars
0.13
g
Saturates
0.02
g
Salt

How to read GI & GL

GI (Glycemic Index) rates how fast the carbohydrates in a food raise blood glucose compared to pure glucose (= 100). Low GI ≤ 55 means a slow, steady rise. But GI says nothing about how much carbohydrate you're actually eating.

GL (Glycemic Load) fixes that. It multiplies GI by the actual grams of carbohydrate per typical serving: GL = GI × carbs per serving ÷ 100. This makes it the more useful number for real-world blood sugar management.

Why they can disagree — a food with low GI can still carry a high GL if the serving is large and carb-dense. Conversely, watermelon has a high GI (72) but a low GL (4) because a normal portion contains very few carbs. Always read both together.

Low GL ≤ 10 Modest total glucose impact per serving.
Medium GL 11–19 Moderate impact — manageable for most.
High GL ≥ 20 Significant carb load per serving. Consider a smaller portion.

Source: Atkinson et al., International Tables of GI & GL Values 2021, Am J Clin Nutr.

Glycemic Index & Load

42
GI Score
🟢 Low GI
5
GL / Serving
Low Load

Low GI food — causes a slow, steady rise in blood sugar. Ideal for sustained energy, blood glucose control, and reducing insulin demand.

Glycemic Load (GL = GI × carbs ÷ 100) accounts for portion size. A low GL means this food has minimal real-world blood sugar impact.

Source: Atkinson et al., International Tables of GI & GL Values 2021, Am J Clin Nutr

Vitamins & Minerals

Nutrient Per 100g % Daily Value* Level
Potassium 1,039 mg 52%
Vitamin A (RE) 92.0 µg 13%
Calcium 71.0 mg 9%
Phosphorus 67.0 mg 10%
Magnesium 34.0 mg 9%
Folate 13.0 µg 7%
Chloride 10.0 mg 1%
Vitamin E (alpha-TE) 3.57 mg 30%
Niacin equivalents (NE) 2.60 mg 16%
Niacin (B3) 2.50 mg 16%
Iron 1.35 mg 10%
Vitamin C 1.00 mg 1%
Copper 0.300 mg 30%
Pantothenic Acid (B5) 0.260 mg 4%
Zinc 0.250 mg 3%
Manganese 0.240 mg 12%
Vitamin B6 0.090 mg 6%
Thiamin (B1) 0.020 mg 2%
Riboflavin (B2) 0.010 mg 1%
Vitamin D 0.000 µg 0%
Selenium 0.000 µg 0%
Vitamin B12 0.000 µg 0%
Iodine 18.0 µg 12%
Polyunsaturated fat (PUFA) 0.250 g —
Monounsaturated fat 0.020 g —
Glucose (dextrose) 25.1 g —
Fructose 10.4 g —
Sucrose 3.90 g —
Maltose 0.000 g —
Cholesterol 0.000 mg —
Beta-carotene 525 µg —
Biotin (Vitamin B7) 0.500 µg 1%
Retinol (vitamin A) 0.000 µg 0%
Omega-3 (Alpha-linolenic acid) 0.120 g —
Omega-6 (Linoleic acid) 0.120 g —
Omega-6 (AA) — Arachidonic acid 0.000 g —
Omega-3 (DHA) — Docosahexaenoic acid 0.000 g —
Omega-3 (SDA) 0.000 g —
Omega-3 (DPA n-3) — Docosapentaenoic acid (n-3) 0.000 g —
Omega-3 (EPA) — Eicosapentaenoic acid 0.000 g —

* % Daily Value is the proportion of an adult EU Nutrient Reference Value (NRV) supplied by 100g of this food. NRVs are the labelling standard — the same basis as the “%RI” figures printed on food packaging — so these percentages are directly comparable with a shop label. They are a single adult figure and do not vary by age or sex, which is why they sometimes differ from UK dietary reference values: the NRV for vitamin C is 80mg where the UK RNI is 40mg. When Nutriofia assesses your own intake in the reports and trackers, it uses the age- and sex-specific UK values instead.

Fibre is shown without a percentage. Our fibre values use the UK Englyst NSP method, while the published 30g daily goal is an AOAC figure — the two are measured differently and a single percentage would mislead. How we source and normalise our data →

Sources: CoFID 2021
Fruits Stone Fruits High fibre 🇬🇧 CoFID 2021 · 14-392