Apple is a wonderful fruit that can be taken as a sweet snack daily to “keep the doctor away”. It contains polyphenols including flavonols, catechins, phloridizin, anthocyanins, chlorogenic acid, etc.
This fruit has a modest amount of calories and no cholesterol. The apple skin, in particular, contains high levels of antioxidants.
Furthermore, whole apples with skin are rich in fiber. Thus, they promote digestion and assist in losing weight naturally. In fact, an apple can provide almost one-fifth of the daily recommended value of dietary fiber.
Unlike most other fruits, apples can be consumed by individuals suffering diabetes, too. In addition, this fruit contains phytochemicals that protect against certain types of cancers, especially colon and lung cancer.
Interestingly, chewing apples stimulates the production of saliva which works as a natural defense against tooth decay and bacteria.
Besides, although apples are mostly eaten raw, they can be used for cooking as well. Green apples are usually preferred for this purpose because they retain their texture during cooking.
It is usually recommended to have about medium to large-sized one apple in a day. There are several varieties of apples, most common being red delicious, golden delicious, fuji, gala, and granny smith.
Apple Nutritional Value (Raw Apple with Skin)
| Value per 100 g | Value in a medium-sized apple (182 g) | % Daily Value (for 100 g) | % Daily Value for 182 g | |
|---|---|---|---|---|
| Energy |
52 kcal |
95 kcal |
2.60% |
4.75% |
|
Carbohydrate |
13.81 g |
25.13 g |
4.60% |
8.38% |
|
Protein |
0.26 g |
0.47 g |
0.52% |
0.94% |
|
Total Fat |
0.17 g |
0.31 g |
0.26% |
0.48% |
|
Saturated Fats |
0.028 g |
0.051 g |
0.14% |
0.26% |
|
Monounsaturated Fats |
0.007 g |
0.013 g |
0.05% |
0.05% |
|
Polyunsaturated Fats |
0.051 g |
0.093 g |
0.39% |
0.39% |
|
Cholesterol |
0 mg |
0 mg |
0.00% |
0.00% |
|
Dietary Fiber |
2.4 g |
4.4 g |
9.60% |
17.60% |
|
Total Sugar |
10.39 g |
18.91 g |
– |
– |
|
Starch |
0.05 g |
0.09 g |
– |
– |
|
Water |
85.56 g |
155.72 g |
– |
– |
|
Ash |
0.19 g |
0.35 g |
– |
– |
|
Vitamins |
|
|
|
|
|
Vitamin A IU |
54 IU |
98 IU |
1.08% |
1.96% |
|
Retinol |
0 µg |
0 µg |
– |
– |
|
Beta Carotene |
27 µg |
49 µg |
– |
– |
|
Vitamin B1- thiamin |
0.017 mg |
0.031 mg |
1.13% |
2.06% |
|
Vitamin B2- riboflavin |
0.026 mg |
0.047 mg |
1.53% |
2.76% |
|
Vitamin B3- niacin |
0.091 mg |
0.166 mg |
0.46% |
0.83% |
|
Vitamin B6 |
0.041 mg |
0.075 mg |
2.05% |
3.75% |
|
Vitamin B12 |
0 mg |
0 mg |
0.00% |
0.00% |
|
Vitamin C |
4.6 mg |
8.4 mg |
7.66% |
14.00% |
|
Vitamin D |
0 IU |
0 IU |
0.00% |
0.00% |
|
Vitamin E |
0.18 mg |
0.33 mg |
0.90% |
1.65% |
|
Folic acid |
0 µg |
0 µg |
0.00% |
0.00% |
|
Folate |
3 µg |
5 µg |
0.75% |
1.25% |
|
Pantothenic acid |
0.061 mg |
0.111 mg |
0.61% |
1.11% |
|
Choline |
3.4 mg |
6.2 mg |
– |
– |
|
Vitamin K |
2.2 µg |
4 µg |
2.75% |
5.00% |
|
Minerals |
|
|
|
|
|
Calcium |
6 mg |
11 mg |
0.60% |
1.10% |
|
Copper |
0.027 mg |
0.049 mg |
1.35% |
2.45% |
|
Fluoride |
3.3 µg |
6 µg |
– |
– |
|
Iron |
0.12 mg |
0.22 mg |
0.66% |
1.22% |
|
Magnesium |
5 mg |
9 mg |
1.25% |
2.25% |
|
Manganese |
0.035 mg |
0.064 mg |
1.75% |
3.20% |
|
Phosphorus |
11 mg |
20 mg |
1.10% |
2.00% |
|
Potassium |
107 mg |
195 mg |
– |
– |
|
Selenium |
0 µg |
0 µg |
0.00% |
0.00% |
|
Sodium |
1 mg |
2 mg |
– |
– |
|
Zinc |
0.04 mg |
0.07 mg |
0.26% |
0.46% |
|
Phytosterols |
12 mg |
22 mg |
– |
– |
Source: USDA Nutrient database. Daily Values based on a 2000 Calorie diet
Apple Health Benefits
Being a good source of a variety of nutrients and antioxidants, apples are highly beneficial for boosting immunity, preventing liver problems, purifying blood, reducing gastric problems, and treating gout.
Plus, as apples are crunchy (take more time to chew) and have a high water content, they can suppress your appetite and facilitate weight loss. Being rich in fiber, they give you a feeling of fullness.
Besides, scientific studies have found that drinking apple juice can delay the onset of Alzheimer’s disease and other neurodegenerative problems.
Moreover, it is believed that apples reduce the inflammatory symptoms of diabetes. In addition, the flavonoids and phenolic acids present in apples are useful in soothing inflammation in the airways and thus, relieving the symptoms of asthma. Plus, apples contain pectin, a soluble fiber that helps lower blood glucose levels.
It prevents the accumulation of cholesterol in the lining of blood vessel walls. Hence, it reduces the risk of issues like cardiovascular disease, high blood pressure, and stroke.
Red apples, in particular, contain approximately 0.32 mg of boron that promotes bone health and prevents osteoporosis.
Additional Information and Tips
Apples should be stored in a refrigerator as keeping them at room temperature tends to make them mushy more quickly because the enzymes are more active at room temperature.
Storing them in the refrigerator helps maintain the flavor as well. When properly stored and refrigerator, loose apples can last for about six to eight weeks.
In case you are using slicing apples, you can prevent them from browning by soaking the slices in a bowl of water mixed with a teaspoon of lemon juice.
Furthermore, it is suggested to purchase organically grown apples or at least rinse the fruit under running water and scrub its skin thoroughly before consuming it.
In fact, you can gently scrub it with a natural bristle brush for a few seconds to remove the contaminants on the skin. Plus, while buying this fruit, avoid picking apples that are bruised.
Side Effects
There are generally no side effects of eating apples. Apple seeds, though, should not be consumed because they contain cyanide.
Furthermore, drinking apple juice in excess can cause diarrhea. Besides, those who are allergic to fruits and vegetables from the Rosaceae family may be allergic to apples, too.
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