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Apple Nutrition

With so many exotic fruits available to us today, apple nutrition often gets overlooked. But did you know that apples contain a mixture of nutrients in a way that makes them unique from all other fruits? This nutrient combination is perhaps why the old saying "an apple a day keeps the doctor away" applies to this particular fruit.

apples
  • About 10% of an apple is made up of carbohydrate and 4% is made up of various vitamins and minerals, with the rest of the fruit made up of water.

  • Excluding the skin and core of an apple will halve the nutritional values of the vitamin C content and fibre so make sure you always eat (organic) apples with the skin on them.

  • Research suggests that apple nutrition can help prevent prostate cancer and lung cancer.

  • Compared to other fruits, apples do not contain high amounts of vitamin C but are a rich source of other antioxidant compounds. Apples may also help control cholesterol as the fibre content in apples prevents reabsorption of cholesterol from foods.

  • Apples contain an essential trace element called boron. Boron helps with bone density and can therefore help to prevent or to decrease the effects of osteoporosis.

  • Apples have no fat, cholesterol or sodium, and contain small amounts of potassium which may promote heart health, help maintain healthy blood pressure and a healthy weight.

  • Apples contain a long list of phytonutrients that function as antioxidants and support heart health. Included in this list are quercetin, catechin, phloridzin and chlorogenic acid. To take full advantage of the antioxidants in apples, it's important to include the skins.

  • A medium sized apple contains around 4 grams of fibre which is around 15% of the Daily Value for fibre requirement. Included in this total amount is both insoluble fibre (like cellulose) and soluble fibre (like pectin). Studies have shown that both types of fibre can help keep your LDL cholesterol levels under control, and if you have LDL cholesterol levels that are too high, can help lower them.

  • Apple nutrition also contains good amounts of flavonoids in their skin and flesh. Flavonoids are great for heart health as they provide antioxidant protection. These include: Helping to prevent inflammation, too much clumping together of blood platelets, regulation of blood pressure and overproduction of fat in liver cells.

  • Apple nutrition stands out in the fight against the risk of cancer.The reduced risk of lung cancer in women has been associated with eating apples on a daily basis.

  • Flavonoids unique to apple nutrition are thought to play a key role to support lung health.

  • Apples are also great for controlling blood sugar levels as they contain pectin which controls insulin levels by slowing the release of sugar into your bloodstream. Pectin also helps to reduce cholesterol levels by lowering insulin secretion.

  • A medium to large sized eating apple contains around 95 calories.

    In short - apple nutrition should not be underestimated. They contain fibre, flavonoids and other antioxidant benefits which are unique and set them apart from other fruits.

    THE FULL NUTRITIONAL VALUE OF APPLES:

    Apples, raw, with skin  

    Refuse: 10%  (Core and stem)
    Scientific Name:  Malus domestica
    Common Name:  Includes USDA commodity food A343
    NDB No: 09003 (Nutrient values and weights are for edible portion)

    Nutrient Units 1.00 X 1 medium (3" dia)
    -------
    182g
    Proximates
    Water
    g
    155.72
    Energy
    kcal
    95
    Energy
    kJ
    397
    Protein
    g
    0.47
    Total lipid (fat)
    g
    0.31
    Ash
    g
    0.35
    Carbohydrate, by difference
    g
    25.13
    Fiber, total dietary
    g
    4.4
    Sugars, total
    g
    18.91
    Sucrose
    g
    3.77
    Glucose (dextrose)
    g
    4.42
    Fructose
    g
    10.74
    Lactose
    g
    0.00
    Maltose
    g
    0.00
    Galactose
    g
    0.00
    Starch
    g
    0.09
    Minerals
    Calcium, Ca
    mg
    11
    Iron, Fe
    mg
    0.22
    Magnesium, Mg
    mg
    9
    Phosphorus, P
    mg
    20
    Potassium, K
    mg
    195
    Sodium, Na
    mg
    2
    Zinc, Zn
    mg
    0.07
    Copper, Cu
    mg
    0.049
    Manganese, Mn
    mg
    0.064
    Fluoride, F
    mcg
    6.0
    Selenium, Se
    mcg
    0.0
    Vitamins
    Vitamin C, total ascorbic acid
    mg
    8.4
    Thiamin
    mg
    0.031
    Riboflavin
    mg
    0.047
    Niacin
    mg
    0.166
    Pantothenic acid
    mg
    0.111
    Vitamin B-6
    mg
    0.075
    Folate, total
    mcg
    5
    Folic acid
    mcg
    0
    Folate, food
    mcg
    5
    Folate, DFE
    mcg_DFE
    5
    Choline, total
    mg
    6.2
    Betaine
    mg
    0.2
    Vitamin B-12
    mcg
    0.00
    Vitamin B-12, added
    mcg
    0.00
    Vitamin A, RAE
    mcg_RAE
    5
    Retinol
    mcg
    0
    Carotene, beta
    mcg
    49
    Carotene, alpha
    mcg
    0
    Cryptoxanthin, beta
    mcg
    20
    Vitamin A, IU
    IU
    98
    Lycopene
    mcg
    0
    Lutein + zeaxanthin
    mcg
    53
    Vitamin E (alpha-tocopherol)
    mg
    0.33
    Vitamin E, added
    mg
    0.00
    Tocopherol, beta
    mg
    0.00
    Tocopherol, gamma
    mg
    0.00
    Tocopherol, delta
    mg
    0.00
    Vitamin D (D2 + D3)
    mcg
    0.0
    Vitamin D
    IU
    0
    Vitamin K (phylloquinone)
    mcg
    4.0
    Lipids
    Fatty acids, total saturated
    g
    0.051
    4:0
    g
    0.000
    6:0
    g
    0.000
    8:0
    g
    0.000
    10:0
    g
    0.000
    12:0
    g
    0.000
    14:0
    g
    0.002
    16:0
    g
    0.044
    18:0
    g
    0.005
    Fatty acids, total monounsaturated
    g
    0.013
    16:1 undifferentiated
    g
    0.000
    18:1 undifferentiated
    g
    0.013
    20:1
    g
    0.000
    22:1 undifferentiated
    g
    0.000
    Fatty acids, total polyunsaturated
    g
    0.093
    18:2 undifferentiated
    g
    0.078
    18:3 undifferentiated
    g
    0.016
    18:4
    g
    0.000
    20:4 undifferentiated
    g
    0.000
    20:5 n-3 (EPA)
    g
    0.000
    22:5 n-3 (DPA)
    g
    0.000
    22:6 n-3 (DHA)
    g
    0.000
    Cholesterol
    mg
    0
    Phytosterols
    mg
    22
    Amino acids
    Tryptophan
    g
    0.002
    Threonine
    g
    0.011
    Isoleucine
    g
    0.011
    Leucine
    g
    0.024
    Lysine
    g
    0.022
    Methionine
    g
    0.002
    Cystine
    g
    0.002
    Phenylalanine
    g
    0.011
    Tyrosine
    g
    0.002
    Valine
    g
    0.022
    Arginine
    g
    0.011
    Histidine
    g
    0.009
    Alanine
    g
    0.020
    Aspartic acid
    g
    0.127
    Glutamic acid
    g
    0.045
    Glycine
    g
    0.016
    Proline
    g
    0.011
    Serine
    g
    0.018
    Other
    Alcohol, ethyl
    g
    0.0
    Caffeine
    mg
    0
    Theobromine
    mg
    0

    Footnotes:

    Based on analytical data for red delicious, golden delicious, gala, granny smith, and fuji varieties.

    USDA National Nutrient Database for Standard Reference, Release 22 (2009)

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