...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)
