Foundation for Diet and Health

The best perspective for your health

The best perspective for your health

The best perspective for your health

The best perspective for your health


Apricots are sweet and juicy. They can be eaten raw or made into jam or other specialties. The kernels are toxic to us as they contain amygdalin.
86/11/03  LA:ALA

Apricots are eaten raw and cooked. They can be made into jam and other specialties. The kernels are used in the production of persipan and amaretto.

General information:

From Wikipedia: “An apricot is a fruit, or the tree that bears the fruit, of several species in the genus Prunus (stone fruits). Usually, an apricot tree is from the species P. armeniaca, but the species P. brigantina, P. mandshurica, P. mume, and P. sibirica are closely related, have similar fruit, and are also called apricots.


“On average, bitter apricot kernels contain about 5% amygdalin and sweet kernels about 0.9% amygdalin. These values correspond to 0.3% and 0.05% of cyanide. Since a typical apricot kernel weighs 600 mg, bitter and sweet varieties contain respectively 1.8 and 0.3 mg of cyanide.”

Dried apricots:

“Dried apricots are a type of traditional dried fruit. When treated with sulfur dioxide (E220), the color is vivid orange. Organic fruit not treated with sulfur dioxide is darker in color and has a coarser texture. The world's largest producer of dried apricots is Turkey.”


“Apricots contain various phytochemicals, such as provitamin A beta-carotene and polyphenols, including catechins and chlorogenic acid. Taste and aroma compounds include sucrose, glucose, organic acids, terpenes, aldehydes and lactones. In England during the 17th century, apricot oil was used in herbalism treatments intended to act against tumors, swelling, and ulcers.”


“In a 100-gram amount, raw apricots supply 48 calories and are composed of 11% carbohydrates, 1% protein, less than 1% fat and 86% water. Raw apricots are a moderate source of vitamin A and vitamin C.

When apricots are dried, the relative concentration of nutrients is increased, with vitamin A, vitamin E, potassium and iron having Daily Values above 25%.”

In culture:

The Chinese associate the apricot with education and medicine. For instance, the classical word 杏壇 (literally: "apricot altar") which means "educational circle", is still widely used in written language. Chuang Tzu, a Chinese philosopher in the fourth century BCE, told a story that Confucius taught his students in a forum surrounded by the wood of apricot trees. The association with medicine in turn comes from the common use of apricot kernels as a component in traditional Chinese medicine, and from the story of Dong Feng (董奉), a physician during the Three Kingdoms period, who required no payment from his patients except that they plant apricot trees in his orchard upon recovering from their illnesses, resulting in a large grove of apricot trees and a steady supply of medicinal ingredients. The term "expert of the apricot grove" (杏林高手) is still used as a poetic reference to physicians.

The fact that apricot season is very short has given rise to the very common Egyptian Arabic and Palestinian Arabic expression filmishmish ("in apricot [season]") or bukra filmishmish ("tomorrow in apricot [season]"), generally uttered as a riposte to an unlikely prediction, or as a rash promise to fulfill a request.
The Turkish idiom bundan iyisi Şam'da kayısı (literally, the only thing better than this is an apricot in Damascus) means "it doesn't get any better than this".”

Nutritional Information per 100g 2000 kCal
Energy 48 kcal2.4%
Fat/Lipids 0.39 g0.6%
Saturated Fats 0.03 g0.1%
Carbohydrates (inc.dietary fiber) 11 g4.1%
Sugars 9.2 g10.3%
Fiber 2 g8.0%
Protein (albumin) 1.4 g2.8%
Cooking Salt (Na:1.0 mg)2.5 mg0.1%
Recommended daily allowance according to the GDA.
Protein (albumin)
Cooking Salt

Essential Nutrients per 100g with %-share Daily Requirement at 2000 kCal
ElemPotassium, K 259 mg13.0%
VitVitamin C (ascorbic acid) 10 mg13.0%
VitVitamin A, as RAE 96 µg12.0%
MinCopper, Cu 0.08 mg8.0%
VitVitamin E, as a-TEs 0.89 mg7.0%
ProtTryptophan (Trp, W) 0.02 g6.0%
ProtThreonine (Thr, T) 0.05 g5.0%
ProtLysine (Lys, K) 0.1 g5.0%
VitFolate, as the active form of folic acid (née vitamin B9 and B11) 9 µg5.0%
MinManganese, Mn 0.08 mg4.0%

Detailed Nutritional Information per 100g for this Ingredient

The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.

If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.

For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.

Essential fatty acids, (SC-PUFA) 2000 kCal
Linoleic acid; LA; 18:2 omega-6 0.08 g1.0%
Alpha-Linolenic acid; ALA; 18:3 omega-3 0 g< 0.1%

Essential amino acids 2000 kCal
Tryptophan (Trp, W) 0.02 g6.0%
Threonine (Thr, T) 0.05 g5.0%
Lysine (Lys, K) 0.1 g5.0%
Isoleucine (Ile, I) 0.04 g3.0%
Leucine (Leu, L) 0.08 g3.0%
Phenylalanine (Phe, F) 0.05 g3.0%
Valine (Val, V) 0.05 g3.0%
Methionine (Met, M) 0.01 g1.0%

Vitamins 2000 kCal
Vitamin C (ascorbic acid) 10 mg13.0%
Vitamin A, as RAE 96 µg12.0%
Vitamin E, as a-TEs 0.89 mg7.0%
Folate, as the active form of folic acid (née vitamin B9 and B11) 9 µg5.0%
Niacin (née vitamin B3) 0.6 mg4.0%
Pantothenic acid (vitamin B5) 0.24 mg4.0%
Vitamin B6 (pyridoxine) 0.05 mg4.0%
Vitamin K 3.3 µg4.0%
Thiamine (vitamin B1) 0.03 mg3.0%
Riboflavin (vitamin B2) 0.04 mg3.0%
Vitamin D 0 µg< 0.1%

Essential macroelements (macronutrients) 2000 kCal
Potassium, K 259 mg13.0%
Magnesium, Mg 10 mg3.0%
Phosphorus, P 23 mg3.0%
Calcium, Ca 13 mg2.0%
Sodium, Na 1 mg< 0.1%

Essential trace elements (micronutrients) 2000 kCal
Copper, Cu 0.08 mg8.0%
Manganese, Mn 0.08 mg4.0%
Iron, Fe 0.39 mg3.0%
Zinc, Zn 0.2 mg2.0%
Selenium, Se 0.1 µg< 0.1%