Almonds vs Dried Apricot

Per 100 g, Almonds has 608 kcal and 18.3 g protein, while Dried Apricot has 317 kcal and 3.3 g protein.

Almonds

608
kcal per 100 g
18.3 g protein

Dried Apricot

317
kcal per 100 g
3.3 g protein

Nutrition compared, per 100 g

Both foods are shown per 100 g so the numbers are directly comparable. A single serving of each is a different size, so serving-for-serving figures would not tell you much.

Nutrient Almonds Dried Apricot Difference
Calories Fewer calories for the same weight 608 kcal 317 kcal better 48%
Protein More protein helps with fullness and muscle 18.3 g better 3.3 g 82%
Carbs Lower carbs suits low-carb and diabetic diets 3.3 g better 72.7 g 96%
Fat Lower fat means lower calorie density 58.3 g 0.7 g better 99%
Fiber More fibre improves fullness and digestion 13.3 g better 3.3 g 75%
Sugar Less sugar means a gentler blood-sugar response 2.5 g better 25.7 g 90%
"Better" marks the more favourable value for a general healthy-eating goal, not a judgement about the food overall. Differences under 5% are treated as equivalent.

Which is better for weight loss?

Dried Apricot

Dried Apricot is the lighter choice at 317 kcal per 100 g against 608 for Almonds — about 48% fewer calories for the same weight on your plate. That does not make Almonds a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Almonds

Almonds is the stronger protein source, with 18.3 g per 100 g against 3.3 g for Dried Apricot. To match that from Dried Apricot you would have to eat roughly 5.5 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Almonds vs Dried Apricot — common questions

Almonds has more calories — about 608 kcal per 100 g compared with 317 kcal for Dried Apricot.

Almonds has more protein — 18.3 g per 100 g against 3.3 g for Dried Apricot.

Dried Apricot is the lighter choice at 317 kcal per 100 g against 608 for Almonds — about 48% fewer calories for the same weight on your plate. That does not make Almonds a bad food; it means the portion has to be smaller to fit the same calorie budget.

Almonds is the stronger protein source, with 18.3 g per 100 g against 3.3 g for Dried Apricot. To match that from Dried Apricot you would have to eat roughly 5.5 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 925 kcal and 21.6 g protein per 100 g of each. Indian meals are usually built from pairs like this, and mixing a grain with a protein source generally makes for a better-balanced plate than either on its own.

For most everyday goals Dried Apricot has the edge, mainly on calorie density. Per 100 g, Almonds has 608 kcal and 18.3 g protein, while Dried Apricot has 317 kcal and 3.3 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Almonds nutrition & serving sizes
Full Dried Apricot nutrition & serving sizes

Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB), Vijayakumar et al., Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0, and derived from the ICMR-NIN Indian Food Composition Tables. Values vary with recipe, oil used and regional style.

General information only, not medical advice. See our disclaimer.