 |
| |
Apple Nutrition
the nutritional value of apples and full apple nutrition information...
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 adage "an apple a day keeps the doctor away" applies to this particular fruit.
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 apple being made out 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 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.
Apples also contain 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 - apples should not be underestimated. They contain fibre, flavonoids and other antioxidant benefits which are unique and set them apart from other fruits.
Remember to eat with their skin still on for the full nutritional value of apples.
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)
Back to the top of this page.
Take Me Home
Leave Apple Nutrition and go to Nutritional Values Of Fruit
Leave Apple Nutrition and go to Nutritional Values Of Vegetables
|
|
