Apples are Nutritious

About Apple Nutrition

When it comes to apple nutrition they say: “An apple a day, keeps the Doctor away”. Throughout the ages, people knew that eating apples was healthy for you. The chart below shows the nutritional value of apples. Indeed, they are good for your health!

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 perfect high fiber additive.

An absence of Cholesterol There is absolutely no cholesterol in apples. So, you can feel good about munching away to your “heart’s” 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 Value of Apples

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