Prunes vs. Dried Apricots: Nutrition, Benefits, and Which to Choose

Standing in the dried fruit aisle, debating between a bag of prunes and dried apricots? You’re not alone. Both are wrinkled, naturally sweet, packed with nutrients — and frequently marketed as “superfoods.” But despite their similarities, these two dried fruits have very different nutritional profiles. The right one for you depends on what you’re trying to achieve.

There’s no universal winner here — and that’s not a cop-out. Prunes and dried apricots offer different vitamins, minerals, and health benefits. For some readers, prunes will come out on top. For others, dried apricots are the smarter pick.

Here’s everything you need to know to make the right choice.

What Are Prunes and Dried Apricots?

Prunes are dried plums — usually from the European plum (most commonly the d’Agen variety, also called California prunes in the U.S.). They have a deep purple-brown color, a tangy-sweet flavor, and a soft, chewy texture once rehydrated. In American kitchens, you’ll find them in baked goods, breakfast oatmeal, trail mix, and savory recipes like braised pork or lamb.

The standout feature of prunes? They’re loaded with fiber and sorbitol — a naturally occurring sugar alcohol that acts as a gentle “lubricant” for your digestive system. That’s why prunes have long been the go-to natural remedy for constipation.

Dried apricots are pitted apricots dried in the sun or in industrial dehydrators. Their color tells you how they were processed: Bright orange dried apricots have been treated with sulfur dioxide (SO₂) — an FDA-approved preservative also used in wine and many other foods. It keeps the fruit vibrant and shelf-stable. Dull brown dried apricots are sun-dried without sulfur dioxide — slightly less photogenic, but more natural.

Dried apricots are an excellent source of beta-carotene, potassium, and iron. They’re a popular snack on their own and are commonly added to oatmeal, granola, yogurt parfaits, and baked desserts. They’re also a critical micronutrient source for people on vegetarian or plant-based diets.

Both fruits are sweet, calorie-dense, and look like cousins on the shelf. But under the surface, they’re quite different: prunes are the antioxidant and fiber champions, while dried apricots dominate in minerals and beta-carotene (which your body converts to vitamin A — essential for vision, skin, and immunity). That difference is what determines which one is better for your specific health goals.

Prunes vs. Dried Apricots: Nutrition Comparison

Values per 100g (about 3.5 oz, or roughly ½ cup):

At first glance, the two fruits look similar — comparable calories and carbs. But the details reveal big gaps. Dried apricots beat prunes on vitamin A (16x more), iron (3x more), and potassium (~59% more). Prunes win on antioxidants and have one trick neither can match: sorbitol, the natural sugar alcohol that keeps your digestive system moving.

Both are valuable additions to a balanced diet — just in different ways.

6 Key Differences Between Prunes and Dried Apricots

Calorie counts are nearly identical — around 240 kcal per 100g (3.5 oz). That’s standard for dried fruit. But sugar content tells a different story: prunes have 38g of sugar per 100g, while dried apricots have over 53g.

In practical terms, a standard serving of dried apricots (5–6 pieces, about 40g or 1.4 oz) delivers roughly 21g of sugar. The same amount of prunes? About 15g.

Bottom line: If you’re watching your sugar intake or prone to blood sugar spikes, prunes have the clear edge. For most healthy adults, the difference isn’t dramatic — but it’s worth knowing.

Both fruits have a low glycemic index (GI) — a measure of how quickly a food raises blood sugar. Prunes come in at 29; dried apricots at 30–35. For comparison: white bread sits around 70, and sugary sodas can exceed 90. Dried fruit is far gentler on blood sugar than refined carbs.

The reason? Fiber and organic acids slow down sugar absorption, so glucose enters your bloodstream gradually rather than all at once. That said, because dried apricots contain more total sugar, eating the same portion will deliver more glucose overall — even at a similar GI.

Bottom line: People managing type 2 diabetes can include both in small amounts, but prunes are the slightly safer choice. Always run dietary changes by your doctor or registered dietitian.

Both fruits offer about 7g of fiber per 100g — outstanding numbers. The USDA recommends 25–38g of fiber per day (lower end for women, higher for men), so a small handful of dried fruit (30–40g) covers about 8% of your daily target.

But when it comes to digestion specifically, prunes pull ahead. They contain a hefty dose of sorbitol — a sugar alcohol that draws water into the intestines and helps food move through smoothly. The result: a natural, gentle laxative effect. That’s why doctors and dietitians have recommended prunes for constipation for generations.

Bottom line: For regular digestion and constipation relief, prunes are the clear winner. Dried apricots help too, but without the sorbitol kick.

This is where the two fruits really diverge. Dried apricots are one of the richest plant sources of beta-carotene — which your body converts to vitamin A. A 100g serving delivers over 12,600 IU of vitamin A, more than 2.5x the daily value. Translation: a single handful covers your vitamin A needs for several days.

Beta-carotene supports vision, skin health, and immune function. It’s also an antioxidant — meaning it helps protect cells from oxidative damage (think of it like preventing rust on metal, only inside your body).

Dried apricots also contain nearly 3x more iron (2.66 mg vs. 0.93 mg) and 59% more potassium (1,162 mg vs. 732 mg) — both essential for heart and muscle function.

Prunes hold the crown for vitamin K (59.5 mcg per 100g — important for blood clotting and bone health) and overall antioxidant content.

Bottom line: Dried apricots win on vitamin A, iron, and potassium. Prunes win on vitamin K and antioxidants.

Antioxidants are measured using the ORAC scale (Oxygen Radical Absorbance Capacity) — basically a ranking of how well a food protects your cells from damage. Prunes are among the highest-ranking fruits, with 8,059 ORAC units per 100g. Dried apricots come in at less than half — around 3,234.

Think of free radicals as cellular troublemakers, and antioxidants as the bouncers that keep them in check. The higher the ORAC score, the stronger the defense.

The main antioxidants in prunes are polyphenols — the same family of plant compounds found in green tea and dark chocolate. Studies suggest they support heart and vascular health and may be linked to a lower risk of certain cancers.

Bottom line: For antioxidant protection, prunes are well ahead. If your goal is fighting chronic inflammation or oxidative stress, choose prunes.

Both fruits support cardiovascular health — but through different mechanisms.

Dried apricots are remarkably high in potassium: 1,162 mg per 100g, or about a third of your daily needs. Potassium helps regulate blood pressure by counteracting the effects of dietary sodium, easing the workload on your heart.

Prunes, meanwhile, have been shown to help lower LDL (“bad”) cholesterol — the kind that builds up on artery walls like plaque inside pipes. Several clinical studies support this effect.

Bottom line: For high blood pressure or heart failure, dried apricots are the priority pick. For lowering cholesterol, choose prunes.

Which Should You Choose? Match Your Goals to the Right Dried Fruit

• Weight loss. Prunes win — less sugar, more satiety. Dried apricots have a low GI but are noticeably sweeter.
• Type 2 diabetes. Slight edge to prunes (less sugar). Both have a low GI, but eat in moderation and check with your doctor.
• Digestive issues / constipation. Prunes are unbeatable, thanks to the sorbitol-and-fiber combo. Dried apricots help too, but more gently.
• Iron-deficiency anemia. Dried apricots are the clear winner — nearly 3x more iron (2.66 mg vs. 0.93 mg per 100g).
• Heart health and blood pressure. Dried apricots, thanks to record-breaking potassium (1,162 mg per 100g).
• Sports nutrition. Both are useful. Dried apricots give quick energy and potassium pre-workout; prunes help with post-workout recovery thanks to antioxidants.
• Pregnancy. Dried apricots are a priority source of iron, potassium, and beta-carotene. Prunes help with vitamin K and pregnancy-related constipation.
• Kids (ages 3+). Both work in small portions. Prunes support digestion; dried apricots supply minerals for growth.
• Age 60+. Depends on individual needs. Prunes support bone health (vitamin K); dried apricots support heart muscle function. The best option? Combine them.
• Plant-based diets. Dried apricots are a crucial source of iron and beta-carotene. Prunes are an excellent everyday addition for fiber and antioxidants.

Special Considerations for Specific Groups

Pregnant women need significantly more iron (the NIH recommends 27 mg/day during pregnancy) and folate. Dried apricots — with 2.66 mg of iron per 100g — are a valuable addition, especially in the second and third trimesters.

Pro tip: Plant-based (non-heme) iron is absorbed less efficiently than the heme iron in meat. To boost absorption, pair dried apricots with vitamin C–rich foods like a squeeze of lemon juice, kiwi, or bell peppers. Vitamin C can increase non-heme iron absorption by 3–4x.

People with type 2 diabetes — despite the low GI of both fruits, portion control is critical. Stick to 30–40g per day (3–5 pieces), and talk to your doctor or registered dietitian before adding dried fruit to a diabetes meal plan.

Common Myths About Prunes and Dried Apricots

The Bottom Line

Prunes and dried apricots both deserve a spot in your pantry, and neither is an absolute winner. Choose prunes if your priorities are digestion, antioxidants, or lower sugar intake. Choose dried apricots for heart health, iron, and vitamin A — especially during pregnancy, for anemia, or on a plant-based diet.

The smartest move? Don’t choose at all. Combine or rotate them. A mix of 2–3 of each per day gives you a broader range of nutrients than either fruit alone. If you have a chronic condition — diabetes, heart failure, anemia — work with your doctor or a registered dietitian to find the right amount.

Prunes vs. dried apricots: the difference is bigger than it looks on the supermarket shelf. Now you know exactly what to put in your cart — and why.