Apricot Glycemic Index
Low GI · The honest verdict
Gentle on blood sugar
Glycemic index
34
per source
Glycemic load
3
Low GL
This food's glycemic index is 34, which is Low GI.
Fresh apricots are a low-GI fruit that can be part of a diabetes-friendly diet. Their glycemic load per two-fruit serving is very low, meaning they have a minimal impact on blood sugar in reasonable portions. Dried apricots, however, concentrate sugar and have a higher GI and GL, so portion control is essential. This is general nutrition information, not medical advice — people with diabetes should confirm serving guidance with their care team.
GI numbers vary by source, ripeness, and how a food is prepared. This is general nutrition information — not medical advice. If you manage diabetes, confirm specifics with your care team.
Key facts
Apricots have a GI of 34, one of the lowest among common fruits.
Two medium apricots provide 674 IU of vitamin A — about 13% of the daily value.
Dried apricots have about 3.5 times the carb density of fresh apricots by weight.
What's actually inside
Per 100 g, with your typical serving noted as 2 medium apricots (70 g). The carb family is what moves blood sugar — fiber is the number that softens the spike.
Total carbs
7.9g
Net carbs
6.5g
total carbs minus fiber
Fiber
1.4g
slows the glucose rise
- Sugars
- 6.8g
- Protein
- 1g
- Calories
- 34kcal
Notable nutrients
- Vitamin A (as beta-carotene)674 IU
- Vitamin C5.6 mg
- Potassium181 mg
- Vitamin E0.6 mg
Is it a smart choice for blood sugar?
GI is only half the story — portion (glycemic load) and what you eat it with decide the real-world effect. Here's the honest read.
The verdict
Good choice in moderation — low GI fruit with fiber
Fresh apricots are a low-GI fruit that can be part of a diabetes-friendly diet. Their glycemic load per two-fruit serving is very low, meaning they have a minimal impact on blood sugar in reasonable portions. Dried apricots, however, concentrate sugar and have a higher GI and GL, so portion control is essential. This is general nutrition information, not medical advice — people with diabetes should confirm serving guidance with their care team.
Portion guidance
Two medium fresh apricots (about 70 g total) provide roughly 6.5 g net carbs and a glycemic load of 3, which is very low. Up to three or four fresh apricots in one sitting still keeps GL in the low range. Dried apricots are much denser: a 40 g serving (about 5 pieces) contains around 24 g net carbs and a GL of about 10, so limit dried apricots to a small handful.
This is general nutrition information, not personal medical advice. Blood sugar responses are individual — if you have diabetes or prediabetes, your care team can tell you how this fits your plan.
How to keep the spike small
The same food can land differently depending on how it's cooked and what it's eaten with. Use these levers to your advantage.
Eating fresh, raw
Little effectFresh raw apricots retain their natural fiber and water content, resulting in the lowest GI and GL. This is the most blood-sugar-friendly form.
Drying
Raises GIDrying concentrates sugar and removes water, increasing carb density. Dried apricots have a higher GI (around 44) and a much higher GL per gram than fresh.
Canning in syrup
Raises GIApricots canned in heavy syrup add significant sugar, raising the GI and GL substantially. Choose apricots canned in their own juice or water instead.
Cooking or stewing
Raises GICooking breaks down some fiber and can slightly increase GI, especially if sugar is added. Stewed apricots without added sugar have a modestly higher GI than raw but remain low.
Pairing tip
Pair fresh apricots with a handful of almonds or walnuts to add protein, healthy fat, and fiber that further slow sugar absorption. A small serving of Greek yogurt with sliced apricot makes a balanced snack. Avoid pairing dried apricots with other high-sugar foods.
Why GI numbers vary
The GI of fresh apricots is consistently reported around 34 across sources, making it one of the more stable values among fruits. Dried apricots vary more, with reported GI values from 30 to 44 depending on variety and processing. Canned apricots vary widely based on syrup concentration. We report 34 for fresh raw apricots as a well-established value.
Not medical advice. This page is general nutrition information about Apricot. It isn't a diagnosis or a treatment plan. If you have diabetes, prediabetes, or another condition affecting blood sugar, confirm any dietary decisions with your doctor or care team.
❓Frequently Asked Questions
Fresh apricots have a low glycemic index of about 34. This is well-established across multiple sources, making apricots one of the lower-GI fruits. Dried apricots have a slightly higher GI (around 44) and a significantly higher glycemic load per serving because sugar is concentrated. Canned apricots in syrup will have a higher GI depending on the syrup's sugar content.
Fresh apricots are a good fruit choice for people with diabetes because of their low GI (34) and very low glycemic load (3 per two apricots). They provide fiber, vitamin A, and potassium. Dried apricots should be eaten in smaller portions due to concentrated sugar. As with all fruit, portion size matters. This is general nutrition information — people with diabetes should discuss individual serving sizes with their care team.
Two medium fresh apricots contain about 6.5 g net carbs, which fits easily into most low-carb plans (50–100 g net carbs/day). On strict keto (under 20–30 g/day), two apricots use a significant portion of the budget but can still fit. Dried apricots are much denser — just 5 pieces contain about 24 g net carbs, so they are harder to fit on a low-carb diet.
Dried apricots retain the fiber and nutrients of fresh apricots but concentrate sugar, raising both GI and GL. A 40 g serving of dried apricots has about 24 g net carbs and a GL around 10, which is moderate. They can be part of a healthy diet in small portions (2–3 pieces), but fresh apricots are a better choice for blood sugar management.
Yes, ripeness can modestly affect GI. Riper apricots have more simple sugars and less starch, which can raise GI slightly. However, the difference is small compared to other fruits — even very ripe fresh apricots remain in the low-GI range. The bigger factor is whether the apricot is fresh, dried, or canned.
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Reviewed by
Curex Editorial TeamReviewed for accuracy
Last reviewed July 2026