Prunes vs Dried Apricots: Which Is Healthier? A Full Nutrition Comparison

Prunes or dried apricots — this question comes up every time you stand in the dried fruit aisle trying to make the “right” choice. Both are considered healthy, both are sweet and satisfying, and both get marketed as superfoods. But are they truly equal in terms of nutrition, and is there a meaningful difference for your health?

There is no single “winner” — and that is not avoiding the question. Prunes and dried apricots have different nutrient profiles, different effects on the body, and different strengths depending on your goals. For some people, prunes come out ahead; for others, dried apricots win.

In this article you will find a detailed nutrition comparison table, a breakdown by key health criteria — from calories to heart and digestive health — plus specific recommendations for different groups: people trying to lose weight, athletes, pregnant women, those with diabetes, and older adults. Read on, and you will know exactly what to put in your cart.

Prunes and Dried Apricots — What Are They and How Do They Differ?

Both are dried fruits with a pronounced sweetness and comparable calorie counts. However, their nutrient profiles differ considerably: prunes lead on fibre and antioxidants, while dried apricots top the charts for minerals and provitamin A. This difference is what ultimately determines which product is the better fit for your needs.

Prunes vs Dried Apricots — Nutrition Facts Comparison Table

Source: USDA FoodData Central (fdc.nal.usda.gov)

At first glance, prunes and dried apricots look almost identical in calories and carbohydrates. But the details reveal major differences. Dried apricots contain 16 times more beta-carotene, nearly three times more iron, and significantly more potassium. Prunes, on the other hand, have far higher antioxidant activity and contain sorbitol — a naturally occurring sugar alcohol that supports intestinal motility. Both fruits are nutritionally valuable, but each in its own way.

Prunes vs Dried Apricots — Key Health Criteria Compared

Prunes vs Dried Apricots: Calories and Sugar Content

The calorie counts are nearly identical — around 240–241 kcal per 100 g, a standard level for most dried fruits. However, sugar content differs significantly: prunes contain 38 g of total sugars, while dried apricots pack more than 53 g. In practical terms, a typical serving of dried apricots (5–6 pieces, roughly 40 g) delivers about 21 g of sugar, compared to around 15 g from the same portion of prunes.

Mini-verdict: If you are watching your sugar intake or prone to blood glucose spikes, prunes have a clear advantage. For most healthy people the difference is not critical, but it is worth bearing in mind.

Prunes vs Dried Apricots: Glycaemic Index and Blood Sugar

The glycaemic index (GI) of both products is low: prunes score around 29, dried apricots around 30–35. Both raise blood glucose slowly and steadily, without triggering sharp insulin spikes. The low GI is driven by fibre and organic acids that slow the absorption of sugars. However, the higher overall sugar load in dried apricots means that at the same GI, they deliver more glucose in absolute terms.

Mini-verdict: For people with type 2 diabetes, both can be included in small amounts, but prunes are the slightly safer choice. Always consult your doctor.

Prunes vs Dried Apricots: Fibre and Digestive Health

Both products provide comparable fibre — around 7 g per 100 g, an excellent figure given the recommended daily intake of 25–35 g. Even a small serving (30–40 g) covers more than 8% of the daily target. However, prunes have a significant edge for digestion: they contain substantial amounts of sorbitol, a sugar alcohol with a mild laxative effect that stimulates intestinal peristalsis. This is why prunes are traditionally recommended for constipation.

Mini-verdict: For supporting regular digestion, prunes are the better choice. Dried apricots are beneficial too, but lack the specific sorbitol-driven effect.

Prunes vs Dried Apricots: Vitamins and Minerals — Key Differences

This is where the gap is most striking. Dried apricots are one of the best plant sources of beta-carotene (provitamin A): 100 g contains over 12,600 IU, roughly 250% of the daily recommended intake. Beta-carotene supports vision, skin, and immunity. Dried apricots also contain nearly three times more iron (2.66 mg vs 0.93 mg) and 59% more potassium (1,162 mg vs 732 mg), both important for heart and muscle function.

Prunes lead on vitamin K (59.5 mcg — vital for blood clotting and bone health) and overall antioxidant content.

Mini-verdict: Dried apricots win on mineral and vitamin profile (A, iron, potassium); prunes win on vitamin K and antioxidants.

Prunes vs Dried Apricots: Antioxidants and Cell Protection

By ORAC score (Oxygen Radical Absorbance Capacity), prunes rank among the top fruits: ~8,059 umol TE per 100 g, compared to ~3,234 for dried apricots. Prune antioxidants are primarily polyphenols — neochlorogenic and chlorogenic acids — which research associates with a reduced risk of cardiovascular disease and certain cancers.

Mini-verdict: Prunes win decisively on antioxidant protection. If your goal is combating chronic inflammation and oxidative stress, choose prunes.

Prunes vs Dried Apricots: Heart and Cardiovascular Health

Both fruits benefit the cardiovascular system, but through different mechanisms. Dried apricots contain a record amount of potassium for a dried fruit — 1,162 mg per 100 g (nearly a third of the daily requirement). Potassium regulates blood pressure, reduces the load on the heart muscle, and counters the negative effects of excess sodium. Prunes, through their polyphenols, may help lower LDL (“bad”) cholesterol, an effect supported by several clinical studies.

Mini-verdict: For high blood pressure and heart conditions, dried apricots are the priority pick for their potassium content. Prunes are better suited for lowering cholesterol.

Prunes or Dried Apricots — Choosing by Your Health Goal

A few important notes for specific groups:

Pregnant women need increased iron (27 mg/day) and folate. Dried apricots, with 2.66 mg of iron per 100 g, are a valuable addition to the diet, especially in the second and third trimesters. Note that plant-based (non-haem) iron is absorbed less efficiently than animal iron — pair dried apricots with vitamin C sources (lemon juice, fresh berries) to maximise absorption.

With type 2 diabetes, portion control is critical despite the low GI of both products. Stick to no more than 30–40 g per day (3–5 pieces). Always consult your endocrinologist before adding dried fruits to your meal plan.

When to Choose Prunes and When to Choose Dried Apricots

Common Myths and Misconceptions About Prunes vs Dried Apricots

“Bright orange dried apricots are healthier than dark ones”

This myth stems from the association of bright colour with freshness and naturalness. In reality, the intensely orange colour of dried apricots indicates treatment with sulphur dioxide (SO₂, E220), used as a preservative and antioxidant to prevent browning. SO₂ treatment is safe for most people, but can cause a reaction in those sensitive to sulphites — including some people with asthma.

Dark brown (unsulphured) dried apricots are actually more natural and no less nutritious — they often have higher antioxidant content since their polyphenols are not neutralised by sulphur. If you are sensitive to sulphites or prefer minimally processed foods, choose the dark variety.

“You can eat as many prunes as you like — they are so healthy”

Because prunes are marketed as a health food for digestion, many people consume them without limit. However, sorbitol — the very compound that makes them effective — can cause bloating, gas, and diarrhoea in large amounts, even in people with no pre-existing gut conditions.

Furthermore, prunes, like all dried fruits, are a concentrated source of sugar and calories: 100 g contains around 240 kcal. The optimal portion is 3–5 pieces (30–50 g) per day. If you are prone to bloating or have irritable bowel syndrome, reduce the amount or speak with your doctor.

“Prunes and dried apricots are basically the same, just different colours”

This misconception is common among people who treat all dried fruits as roughly interchangeable. As the data above shows, the nutritional difference is substantial: dried apricots contain 16 times more beta-carotene, nearly three times more iron, and 59% more potassium. Prunes have significantly higher antioxidant activity and contain the unique compound sorbitol. Both are worth including in your diet, but they are far from interchangeable.

Conclusion

Prunes and dried apricots both deserve a place in your diet, and neither is an outright winner. Prunes are the better choice for those focused on digestive health, antioxidant intake, or sugar control. Dried apricots are essential for heart support, boosting iron levels, and vitamin A — especially for pregnant women, people with anaemia, and those following a plant-based diet.

Practical advice: do not choose between them — alternate or combine both. A daily mix of 2–3 prunes and 2–3 dried apricots delivers a broader range of nutrients than either fruit alone. If you have a chronic condition such as diabetes, heart disease, or anaemia, discuss the right type and quantity of dried fruit with your healthcare provider.

The prunes vs dried apricots comparison shows that the nutritional difference is far greater than it appears at first glance. Now you know exactly what to put in your basket — and why.