Apricot Kernels: Nutrition Facts and Health Benefits

Apricot kernels, the edible seeds found within the hard pit of apricots, have sparked growing interest as a nutrient-rich byproduct of apricot processing. Often overlooked or discarded, these kernels are now recognized for their impressive nutritional content and various potential health benefits. In this article, we'll explore what makes apricot kernels unique, break down their nutrition facts, and discuss the evidence-backed health advantages they may offer.

Apricot Kernels Nutrition Facts

Apricot kernels are small, but their nutritional composition is surprisingly dense. Packed with plant protein, healthy fats, minerals, and bioactive compounds, they’re increasingly considered both a functional food and a sustainable nutritional resource. Before incorporating them into your diet, it's crucial to understand both their benefits and safety considerations.

Table 1: Key Nutritional Components of Apricot Kernels

Protein Content and Quality

Apricot kernels are a notable plant-based protein source, with protein content ranging from about 14.5% to 28.8%, depending on the variety and origin 2 3 5. This is comparable to, and sometimes even higher than, many popular nuts and seeds. Notably, apricot kernels contain a robust profile of essential amino acids—particularly aspartic acid, glutamic acid, arginine, lysine, and methionine—making them a valuable addition for those seeking plant-based protein diversity 4 5. Some cultivars, such as certain Czech hybrids and Chinese varieties, have been highlighted for their especially high protein content 2 5.

Healthy Fats and Oil Composition

Apricot kernels are also rich in oils, with lipid content typically between 28% and 43% 3 4. The majority of this oil is monounsaturated oleic acid (60–73%), similar to the healthy fats found in olive oil. Linoleic acid, a polyunsaturated omega-6 fatty acid, is also present in substantial amounts (25–37%) 4 9. These healthy fats contribute to cardiovascular health and make apricot kernel oil a prized ingredient in both culinary and cosmetic applications 9.

Dietary Fiber

Though not as fiber-rich as some seeds, apricot kernels provide a respectable 5.3% to 7.1% fiber content 3. This fiber is mostly insoluble, supporting digestive health and promoting satiety.

Mineral and Vitamin Content

Apricot kernels are a good source of essential minerals, including calcium, potassium, sodium, phosphorus, magnesium, zinc, copper, iron, and manganese 3 4 9. They also contain vitamins such as vitamin A (as carotenoids), vitamin C (ascorbic acid), and several B vitamins (thiamine, riboflavin, niacin, pantothenic acid) 1 9. These micronutrients are vital for bone health, metabolism, and immune function.

Antioxidants and Phytochemicals

Kernels are rich in bioactive compounds, particularly phenolics (up to 1308 mg GAE/100g) and flavonoids (up to 153 mg CE/100g) 2 4 6 7. These antioxidants help neutralize free radicals and support cellular health. Carotenoids and other secondary metabolites further bolster antioxidant potential 1 9.

Amygdalin and Safety Considerations

A crucial point: apricot kernels, especially bitter varieties, contain amygdalin, a compound that can release hydrocyanic acid (HCN, or cyanide) during digestion 1 4. Consumption of raw, bitter kernels can be toxic. Detoxification processes can effectively remove HCN without significantly compromising nutritional value, making kernels safer for consumption 1. Sweet varieties tend to have little or no amygdalin 2 4.

Apricot Kernels Health Benefits

With their rich nutrient and bioactive profile, apricot kernels have attracted scientific attention for a variety of health-promoting properties. However, benefits must always be considered alongside safety, particularly regarding bitter kernels.

Table 2: Major Health Benefits Associated with Apricot Kernels

Cardiovascular and Cholesterol Benefits

Detoxified wild apricot kernel flour has demonstrated significant cholesterol-lowering effects in animal studies 1. Supplementation led to:

• Increased HDL (“good”) cholesterol by nearly 49%
• Decreased LDL (“bad”) cholesterol by 23%
• Reduction in total cholesterol by about 7%
• Additional decrease in VLDL and triglyceride levels

These effects are attributed to the healthy fatty acid profile (high in oleic and linoleic acids), fiber, and the removal of toxic compounds through detoxification, which preserves beneficial nutrients 1 4.

Antioxidant Protection

Apricot kernels, especially the sweet varieties, are potent sources of antioxidants due to their high levels of phenolics, flavonoids, and carotenoids 2 4 6 7. Antioxidants are vital for:

• Scavenging free radicals
• Preventing lipid peroxidation
• Protecting cellular structures from oxidative damage

Research shows that kernel extracts can inhibit up to 69% of lipid peroxidation and have high total antioxidant activity 6 7. This suggests potential for supporting overall cellular health and reducing the risk of chronic diseases linked to oxidative stress.

Antimicrobial and Antifungal Properties

Extracts from both sweet and bitter apricot kernels have demonstrated antimicrobial activities in laboratory studies 6 7. Key findings:

• Inhibit growth of Gram-positive bacteria (e.g., Staphylococcus aureus)
• Methanol extracts of bitter kernels potent against Gram-negative bacteria (e.g., Escherichia coli)
• Significant anti-Candida activity observed (against Candida albicans)

Such properties highlight the potential of apricot kernel extracts as natural preservatives or adjuncts in combating infectious agents.

Anti-inflammatory Effects

Animal research reveals that apricot kernel extracts can reduce inflammation in models of ulcerative colitis 8. Treated animals showed:

• Lower ulcer and colitis indices
• Reduced macroscopic and histologic signs of inflammation

This anti-inflammatory action is likely linked to the kernel’s rich antioxidant and phytochemical content, hinting at possible use as a complementary therapy for inflammatory bowel conditions 8.

Potential Antitumor Activity

Preliminary in vitro studies indicate that apricot kernel extracts can inhibit the growth of certain cancer cell lines, such as breast, colon, and liver cancer cells 7. The cytotoxic effects appear dose-dependent, but more research is needed to determine clinical relevance and safety in humans.

Nutraceutical, Cosmetic, and Functional Food Uses

Beyond direct consumption, apricot kernels are increasingly used in:

• Protein supplements and value-added foods (after detoxification) 1 4
• Cosmetic products (e.g., oils, creams, masks) owing to their fatty acid and antioxidant profile 9
• Functional foods and nutraceuticals for their health-promoting properties 4 9

Safety and Consumption Advice

The main health caveat: only consume apricot kernels that are confirmed sweet or have undergone detoxification to remove amygdalin and potential cyanide toxicity 1 4. Bitter kernels can be dangerous if ingested raw and in quantity. Always source from reputable suppliers and heed local food safety guidelines.

Conclusion

Apricot kernels are a surprisingly nutritious and versatile food ingredient, but they must be consumed thoughtfully and safely. Here’s a recap of the key points covered:

• Nutrient-rich: High in plant protein, healthy fats (oleic and linoleic acid), fiber, minerals, vitamins, and antioxidants 2 3 4 9.
• Health-promoting: Demonstrated evidence for supporting heart health, providing antioxidant and anti-inflammatory benefits, and potential antimicrobial and antitumor effects 1 4 6 7 8.
• Functional uses: Widely used in protein supplements, functional foods, and cosmetic products due to their oil and bioactive compound content 1 4 9.
• Safety matters: Bitter apricot kernels contain amygdalin, which can release toxic cyanide; only detoxified or sweet kernels are suitable for safe consumption 1 4.
• Sustainable resource: Utilizing apricot kernels adds value to apricot processing and supports sustainability initiatives 2 4 9.

As research continues, apricot kernels may play an increasingly important role in health-conscious diets and industry. Always consult food safety recommendations and health professionals before making them a regular part of your nutrition plan.