The ketogenic (keto) diet has become a popular lifestyle choice for many in the UK seeking weight loss, improved energy, and better blood sugar control. It focuses on drastically reducing carbohydrate intake and increasing healthy fats to encourage the body to enter ketosis, a metabolic state where fat becomes the primary fuel source.
But what about dried fruits—specifically dried apricots? They’re naturally sweet, nutrient-rich, and convenient to snack on, but can they fit into a low-carb, keto-friendly eating plan? Let’s take a closer look.
Understanding the Keto Diet and Carbohydrates
To maintain ketosis, most keto diet plans recommend limiting daily net carbohydrates to around 20–50 grams. Net carbs are calculated by subtracting dietary fibre from the total carbohydrates.
While fresh fruits can be enjoyed in moderation on keto, dried fruits are a different story. The drying process removes water, concentrating the sugar content per serving. This makes them higher in carbohydrates compared to their fresh counterparts.
Nutritional Profile of Dried Apricots
A typical 30g serving (about 4–5 dried apricots) contains approximately:
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Calories: 70–80 kcal
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Total Carbohydrates: 18–20g
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Dietary Fibre: 2–3g
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Net Carbs: 15–18g
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Protein: 1g
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Fat: 0g
From these figures, it’s clear that even a small handful of dried apricots can provide over half—or nearly all—of your daily net carb limit on a strict keto plan.
Can You Eat Dried Apricots on Keto?
The short answer is: not usually recommended for strict keto followers. The natural sugars in dried apricots can quickly push your carb intake over the daily limit, making it harder to stay in ketosis.
However, if you’re following a more moderate low-carb diet rather than strict keto, you might be able to include a small portion occasionally—especially if you account for the carbs in your other meals.
Why Dried Apricots Are Tricky for Keto
1. High Natural Sugar Concentration
When apricots are dried, the sugar is concentrated. Even without added sugars, their fructose content becomes significant in a small portion.
2. Easy to Overeat
Because they’re small, chewy, and sweet, it’s easy to eat several dried apricots at once without realising how many carbs you’re consuming.
3. Impact on Blood Sugar
High sugar content can lead to blood sugar spikes, which can interrupt ketosis and affect energy stability.
Possible Low-Carb Alternatives
If you enjoy the sweet, chewy texture of dried apricots but want to keep carbs in check, here are some lower-carb alternatives:
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Dried coconut chips (unsweetened) – Lower in carbs and high in healthy fats.
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Freeze-dried raspberries or strawberries – Fewer carbs than most dried fruits.
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Macadamia nuts or almonds – Provide crunch and satiety with minimal carbs.
You can also try fresh apricots in very small quantities, as they contain less sugar per volume compared to their dried form.
Portion Control Tips if You Include Them
If you decide to have dried apricots while loosely following keto, here’s how to minimise impact:
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Weigh your portion – Stick to a 10–15g serving (about 2 pieces).
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Pair with fats – Combine with cheese or nuts to slow sugar absorption.
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Plan ahead – Factor the carbs into your total daily allowance.
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Choose unsweetened – Avoid varieties with added sugars or syrups.
Nutritional Benefits Beyond Keto
While dried apricots may not be ideal for keto, they do offer valuable nutrients:
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Fibre – Supports digestive health.
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Potassium – Helps regulate blood pressure.
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Vitamin A – Supports vision and immune function.
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Antioxidants – May reduce oxidative stress.
For those on balanced diets, they can be a nutritious snack, especially when eaten in moderation.
Final Verdict
For most people following a strict ketogenic diet, dried apricots are too high in net carbs to be considered keto-friendly. Even small servings can use up a significant portion of your daily carb allowance.
However, if you follow a more flexible low-carb plan or a cyclical keto approach, it’s possible to enjoy them occasionally—just keep portions very small and be mindful of your daily carb limit.
If your goal is to stay consistently in ketosis, opt for lower-carb fruit options, or enjoy the fresh version of apricots in controlled amounts. That way, you can still enjoy a variety of flavours without compromising your ketogenic progress.