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Here’s a chart outlining the approximate nutritional values for one medium-sized apple (about 182 grams), including both the flesh and the skin:
These values are approximate and can vary slightly depending on the specific variety of apple.
| Nutrient | Amount |
|---|---|
| Calories | 95 |
| Total Fat | 0.3 grams |
| Saturated Fat | 0.1 grams |
| Trans Fat | 0 grams |
| Cholesterol | 0 mg |
| Sodium | 2 mg |
| Potassium | 195 mg |
| Total Carbohydrate | 25 grams |
| Dietary Fiber | 4.4 grams |
| Sugars | 19 grams |
| Protein | 0.5 grams |
| Vitamin A | 1% of DV |
| Vitamin C | 14% of DV |
| Calcium | 1% of DV |
| Iron | 1% of DV |
Apples are one of the most beloved snacks, and have been subject to numerous studies on their role in chronic disease prevention. Apples contain plenty of dietary fiber, particularly pectin, while providing an abundance of Vitamin C and potassium.
One medium apple provides 4 grams of fiber. One of the best ways to gain this benefit is to eat apples with their skin on, as that contains most of its beneficial substances.
Calories
Apples are an excellent source of vitamins and minerals as well as being packed full of water, carbohydrates, sugars, proteins, fiber; with one medium-sized apple with skin containing around 93 calories and serving as a good snack fruit!
Apples contain both carbohydrates and sugars, yet their low glycemic index (29-44) ensures they won’t quickly spike blood glucose levels. Their pectin-rich soluble fiber helps promote gut health as well as proper digestion for weight loss. Furthermore, this high fiber content in apples helps control appetite by making people feel full quickly, reducing overeating.
A medium-sized apple contains about 2.4 grams of fibre. It’s an excellent source of both insoluble and soluble fiber, particularly pectin (Latos-Brozio & Masek, 2015). Fiber can help keep bowel movements regular while providing a feeling of fullness.
Apples are an excellent source of Vitamin C, an anti-inflammatory and antioxidant mineral. Apples also contain potassium essential for proper heart functioning, as well as flavonoids such as quercetin and catechin, that have shown antiviral and anticancer effects.
While apples offer many health advantages, to reap their full benefits it is best to choose fresh varieties that have not been processed too heavily in order to ensure that dietary fiber and other key nutrients remain undamaged.
Carbohydrates
Apples can be an essential component of a nutritious diet, supporting the common saying “an apple a day keeps the doctor away”. Not only are apples deliciously crisp fruits that provide essential vitamins and minerals, they are also rich in health-promoting polyphenols such as hydroxycinnamic acids, flavonols, dihydrochalcones and anthocyanins that have many other health-promoting effects, such as helping maintain balanced blood sugar levels while controlling hunger levels.
Apples offer an excellent snack choice with their moderate carb content, making them suitable for individuals managing conditions such as diabetes or seeking to control calorie consumption. A medium-sized apple contains 19 grams of carbohydrates; most come from natural sugars such as fructose and sucrose which help provide slow energy release into the body, without creating sudden spikes in blood sugar levels.
Apples are an excellent source of dietary fiber, boasting four grams per medium-sized apple. Most of this soluble fiber can be found in its skin. Therefore, it’s best to leave it intact when eating this popular fruit. Dietary fiber not only adds bulk and bulkiness to meals, but it has been shown to lower cholesterol and blood sugar levels, support digestive health and increase satiety levels.
Apples contain many flavonoids, with the main ones being rutin and quercetin being two potent antioxidants that may lower risk for cardiovascular diseases like heart attacks and stroke (D’Andrea, 2015). Other flavonoids found include dihydrochalcones (a type of chalcone glycoside found only in apples); 5-caffeoylquinic acid (5-CAFFEOYLQUINIC AC); dihydrochalcones; dihydrochalcones found exclusively within apples; 5-caffeoylquinic acid; dihydrochalcones. Both rutin and quercetin are strong antioxidants with potential protective benefits against cardiovascular diseases including heart attacks and stroke.
Fiber
Apples are an excellent source of dietary fiber, essential for digestive health. Their combination of soluble and insoluble fiber helps prevent constipation while encouraging regularity. Furthermore, apples also provide various vitamins and minerals such as Vitamin A, E, Niacin, Calcium Magnesium Potassium Iron phosphorus etc.
Apples contain flavonoids, which are plant compounds with antioxidant properties like polyphenols and flavanols, that may help protect the body against oxidative stress, chronic diseases and certain forms of cancer such as lung and breast. Flavonoids may provide protection from these diseases while also potentially offering protection from certain forms of cancer such as lung or breast.
Dietary fiber has long been shown to decrease your risk of heart disease, diabetes and obesity by helping you feel full for longer. This is particularly useful for weight management; when combined with healthy fats found in apples it can help manage weight and keep cholesterol levels under control.
One medium-sized raw apple contains approximately two grams of dietary fiber. Apples are also rich in antioxidants and an excellent source of Vitamin C.
Vitamins
An apple provides your body with essential vitamins and minerals. It is an excellent source of vitamin C and potassium; both essential for proper immune system functioning, healthy bone development, production of enzymes and production of certain enzymes; as well as acting as an antioxidant which neutralizes free radicals to slow the aging process.
Apples contain phytochemicals known as flavonoids and pectin. These plant chemicals may help prevent certain cancers while simultaneously strengthening heart and blood vessel walls, improving digestion, and increasing respiratory health. Furthermore, apples provide polyphenols such as quercetin and chlorogenic acid which have been shown to provide protection from certain chronic diseases, inflammations and gastrointestinal tract issues.
An apple’s nutritional value is enhanced by its soluble fiber content. Soluble fiber works to lower cholesterol levels, control appetite and promote weight loss while also helping lower heart disease risks and diabetes-related blood sugar levels.
Apples provide another advantage to those trying to manage diabetes: their low glycemic index score. Studies have demonstrated how apples’ fiber and natural fructose help moderate glucose and insulin response while providing essential minerals such as calcium, potassium and phosphorus that contribute to bone health, muscle function and cell communication.
Minerals
An apple contains numerous minerals essential for healthy living, such as potassium, calcium, and phosphorus, essential components of bone health. Furthermore, apples provide essential vitamin C, an effective natural antioxidant which boosts immunity against infections.
Apples contain dietary fiber which has numerous health advantages. Fiber promotes digestive health by relieving constipation, diarrhea and encouraging regular bowel movements, as well as helping lower cholesterol and blood glucose levels.
Apples provide numerous health benefits, and the soluble fiber found within can also assist in weight loss. A medium apple contains approximately 4.8 grams of this essential dietary component for maintaining good health.
Apples contain many vital nutrients, including vitamins C and potassium as well as quercetin, two powerful antioxidants which are crucial for immune system protection against diseases like influenza. Potassium helps boost heart health while aiding muscle contraction. Quercetin provides anti-inflammatory, antiviral, antidepressant, and improved mitochondrial function properties as well as decreasing insulin resistance.
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