Dried Apricots Contain Zinc

A Closer Look at This Sweet Superfruit

Dried apricots are a favorite snack for many thanks to their sweet flavor, chewy texture, and nutrient-rich profile. But beyond being a good source of fiber and antioxidants, you may be wondering: Do dried apricot contain zinc? The answer is yes—although in small amounts, dried apricots do contribute to your daily zinc intake.

Let’s explore how much zinc they offer, why it matters, and how you can include them as part of a balanced, zinc-supportive diet.

Zinc in Dried Apricots: How Much Is There?

Zinc is an essential trace mineral your body needs every day. It plays a vital role in immune function, cell growth, hormone regulation, and even skin health. While dried apricots aren’t considered a high-zinc food, they still make a meaningful contribution when consumed regularly.

How Much Zinc Do Dried Apricots Have?

A 100-gram serving (about 15 dried apricot halves) contains approximately 0.3 to 0.4 milligrams of zinc. For reference:

• Adult men need about 11 mg of zinc per day

• Adult women need about 8 mg per day

So, while dried apricots won’t meet your daily zinc needs on their own, they can support your intake, especially when paired with other zinc-rich foods like pumpkin seeds, legumes, and whole grains.

More Reasons to Snack on Dried Apricots

Even though they aren’t a zinc powerhouse, dried apricot deliver a wide range of other health benefits, which make them worth adding to your daily routine.

Nutrients Found in Dried Apricots

• Iron: Supports healthy red blood cells

• Potassium: Helps regulate blood pressure

• Fiber: Aids digestion and promotes gut health

• Beta-carotene (Vitamin A): Supports vision and immune health

• Natural sugars and energy: Great for workouts or afternoon slumps

Because they’re dense in nutrients, even a small portion can go a long way in supporting overall health.

How to Include Dried Apricots in a Zinc-Friendly Diet

To make the most of dried apricots’ nutritional value, including zinc, combine them with other nutrient-dense foods throughout the day. This helps you reach your recommended daily intake more easily.

Easy Ways to Enjoy Dried Apricots

• Snack smart: Pair with almonds, pumpkin seeds, or Greek yogurt for a zinc-rich combo.

• Add to salads or grain bowls: Diced dried apricot add a sweet contrast to savory dishes.

• Use in baking: Stir them into oatmeal bars, muffins, or trail mix for added nutrition.

• Serve with cheese and nuts: A great appetizer or charcuterie board addition.

When used creatively, dried apricots offer much more than just sweetness—they bring depth, flavor, and a nutritional boost to your meals.

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Dried Fruit and Zinc

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