Apples are Nutritious
Nutrition: They say "An apple a day, keeps the Doctor away". Throughout
the ages, people knew that eating apples was healthy for you.
At first, people just enjoyed eating apples and feeling better for it. Over
time, scientists and nutritionists studied the apple. A whole
field of study called "pomology" evolved, to study the benefits of apples
and other firm fruit. Even today, more and more evidence is piling up in
support of the apple. So, munch, crunch, and enjoy!
Low in Calories The older we get, the harder it is to keep the weight
down. Apples are a tasty snack that is kind to calorie counters.
High in Fiber One thing nutritionists tell us is that living in today's
fast paced society, most Americans do not have enough high fiber
in their diets. Enter the apple, the prefect high fiber additive.
An absence of Cholesterol There is absolutely no cholesterol in
apples. So, you can feel good about munching away to your "hearts"
content!
Zero Sodium That's right, zero, zip and none. So, anyone on a low
salt diet can eat all the apples they want.
Other health benefits It seems the more the apple is studied, more
and more health benefits are discovered.
Nutritional Values:
Listed below is the complete table of Nutritional value for one raw, medium
and a large apple.
Source: USDA National Nutrient Database
| Nutrient |
Units |
Value per
100 grams of
edible portion |
1 large (3-1/4" dia) (approx 2 per lb)
-------
212 g |
1 medium (2-3/4" dia) (approx 3 per lb)
-------
138 g |
| Proximates |
| Water |
g
|
83.93
|
177.932
|
115.823
|
| Energy |
kcal
|
59
|
125.080
|
81.420
|
| Energy |
kj
|
247
|
523.640
|
340.860
|
| Protein |
g
|
0.19
|
0.403
|
0.262
|
| Total lipid (fat) |
g
|
0.36
|
0.763
|
0.497
|
| Ash |
g
|
0.26
|
0.551
|
0.359
|
| Carbohydrate, by difference |
g
|
15.25
|
32.330
|
21.045
|
| Fiber, total dietary |
g
|
2.7
|
5.724
|
3.726
|
| Minerals |
| Calcium, Ca |
mg
|
7
|
14.840
|
9.660
|
| Iron, Fe |
mg
|
0.18
|
0.382
|
0.248
|
| Magnesium, Mg |
mg
|
5
|
10.600
|
6.900
|
| Phosphorus, P |
mg
|
7
|
14.840
|
9.660
|
| Potassium, K |
mg
|
115
|
243.800
|
158.700
|
| Sodium, Na |
mg
|
0
|
0.000
|
0.000
|
| Zinc, Zn |
mg
|
0.04
|
0.085
|
0.055
|
| Copper, Cu |
mg
|
0.041
|
0.087
|
0.057
|
| Manganese, Mn |
mg
|
0.045
|
0.095
|
0.062
|
| Selenium, Se |
mcg
|
0.3
|
0.636
|
0.414
|
| Vitamins |
| Vitamin C, total ascorbic acid |
mg
|
5.7
|
12.084
|
7.866
|
| Thiamin |
mg
|
0.017
|
0.036
|
0.023
|
| Riboflavin |
mg
|
0.014
|
0.030
|
0.019
|
| Niacin |
mg
|
0.077
|
0.163
|
0.106
|
| Pantothenic acid |
mg
|
0.061
|
0.129
|
0.084
|
| Vitamin B-6 |
mg
|
0.048
|
0.102
|
0.066
|
| Folate, total |
mcg
|
3
|
6.360
|
4.140
|
| Folic acid |
mcg
|
0
|
0.000
|
0.000
|
| Folate, food |
mcg
|
3
|
6.360
|
4.140
|
| Folate, DFE |
mcg_DFE
|
3
|
6.360
|
4.140
|
| Vitamin B-12 |
mcg
|
0.00
|
0.000
|
0.000
|
| Vitamin A, IU |
IU
|
53
|
112.360
|
73.140
|
| Retinol |
mcg
|
0
|
0.000
|
0.000
|
| Vitamin A, RAE |
mcg_RAE
|
3
|
6.360
|
4.140
|
| Vitamin E |
mg_ATE
|
0.320
|
0.678
|
0.442
|
| Tocopherol, alpha |
mg
|
0.32
|
0.678
|
0.442
|
| Lipids |
| Fatty acids, total saturated |
g
|
0.058
|
0.123
|
0.080
|
| 4:0 |
g
|
0.000
|
0.000
|
0.000
|
| 6:0 |
g
|
0.000
|
0.000
|
0.000
|
| 8:0 |
g
|
0.000
|
0.000
|
0.000
|
| 10:0 |
g
|
0.000
|
0.000
|
0.000
|
| 12:0 |
g
|
0.001
|
0.002
|
0.001
|
| 14:0 |
g
|
0.002
|
0.004
|
0.003
|
| 16:0 |
g
|
0.048
|
0.102
|
0.066
|
| 18:0 |
g
|
0.007
|
0.015
|
0.010
|
| Fatty acids, total monounsaturated |
g
|
0.015
|
0.032
|
0.021
|
| 16:1 undifferentiated |
g
|
0.001
|
0.002
|
0.001
|
| 18:1 undifferentiated |
g
|
0.014
|
0.030
|
0.019
|
| 20:1 |
g
|
0.000
|
0.000
|
0.000
|
| 22:1 undifferentiated |
g
|
0.000
|
0.000
|
0.000
|
| Fatty acids, total polyunsaturated |
g
|
0.105
|
0.223
|
0.145
|
| 18:2 undifferentiated |
g
|
0.087
|
0.184
|
0.120
|
| 18:3 undifferentiated |
g
|
0.018
|
0.038
|
0.025
|
| 18:4 |
g
|
0.000
|
0.000
|
0.000
|
| 20:4 undifferentiated |
g
|
0.000
|
0.000
|
0.000
|
| 20:5 n-3 |
g
|
0.000
|
0.000
|
0.000
|
| 22:5 n-3 |
g
|
0.000
|
0.000
|
0.000
|
| 22:6 n-3 |
g
|
0.000
|
0.000
|
0.000
|
| Cholesterol |
mg
|
0
|
0.000
|
0.000
|
| Phytosterols |
mg
|
12
|
25.440
|
16.560
|
| Amino acids |
| Tryptophan |
g
|
0.002
|
0.004
|
0.003
|
| Threonine |
g
|
0.007
|
0.015
|
0.010
|
| Isoleucine |
g
|
0.008
|
0.017
|
0.011
|
| Leucine |
g
|
0.012
|
0.025
|
0.017
|
| Lysine |
g
|
0.012
|
0.025
|
0.017
|
| Methionine |
g
|
0.002
|
0.004
|
0.003
|
| Cystine |
g
|
0.003
|
0.006
|
0.004
|
| Phenylalanine |
g
|
0.005
|
0.011
|
0.007
|
| Tyrosine |
g
|
0.004
|
0.008
|
0.006
|
| Valine |
g
|
0.009
|
0.019
|
0.012
|
| Arginine |
g
|
0.006
|
0.013
|
0.008
|
| Histidine |
g
|
0.003
|
0.006
|
0.004
|
| Alanine |
g
|
0.007
|
0.015
|
0.010
|
| Aspartic acid |
g
|
0.034
|
0.072
|
0.047
|
| Glutamic acid |
g
|
0.020
|
0.042
|
0.028
|
| Glycine |
g
|
0.008
|
0.017
|
0.011
|
| Proline |
g
|
0.007
|
0.015
|
0.010
|
| Serine |
g
|
0.008
|
0.017
|
0.011
|
| Other |
| Caffeine |
mg
|
0
|
0.000
|
0.000
|
| Theobromine |
mg
|
0
|
0.000
|
0.000
|
More Information:
Apple
Nutrition from the University of Illinois Extension
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