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Nutritional value

A medium-sized unpeeled apple weighing 182 grams provides 94.6 calories, 156 grams of water, 0.473 grams of protein, 25.1 grams of carbohydrates, 18.9 grams of sugar, 4.37 grams of fiber, and 0.3 grams of fat.

Apples are mainly composed of carbohydrates and water, and contain several simple sugars such as fructose, sucrose and glucose. Their glycemic index (GI) ranges from low to medium, around 42–44. The GI measures how much a food raises blood sugar levels after consumption, and foods with a low GI are linked to various health benefits.

Fiber

A medium-sized unpeeled apple contains 4.37 grams of fiber, which is roughly 16% of the daily recommended intake. The main soluble fiber in apples, pectin, helps control blood sugar and cholesterol levels. Most of this fiber is found in the peel.

Vitamins and minerals

Apples are a source of vitamin C and potassium. Vitamin C, or ascorbic acid, is a common antioxidant essential for many body functions, while potassium supports heart health and helps reduce blood pressure.

Plant compounds

Apples contain many antioxidant plant compounds that bring additional health benefits. Quercetin, found in many plant-based foods, has anti-inflammatory, antiviral and anticancer effects. Catechin, found in green tea, helps improve mitochondrial function, which supports the body’s energy production. Chlorogenic acid, found in apples and coffee, may help lower blood sugar levels.

Health benefits

Apples provide various health benefits thanks to plant compounds called flavonoids and pectin, a type of fiber that breaks down in the gut.

Improves digestion

The fiber in apples slows the digestion process and helps you feel full for longer. A diet rich in fiber can ease symptoms of acid reflux. Apple fiber also helps prevent diarrhea and constipation.

Supports heart health

Plant compounds and fiber in apple peels help protect blood vessels and the heart. They can lower cholesterol and reduce oxidative damage to cells, which is linked to cancer.

Prevents disease

Antioxidants in apples may slow cancer cell growth and protect pancreatic cells, reducing the risk of type 2 diabetes.

Aids weight loss

Apples are high in fiber and low in calories, which makes them a suitable choice for weight control. Adding apples to desserts or salads can add natural sweetness without increasing calorie intake.

Things to note

Pesticides: Apples often contain pesticide residues as they are vulnerable to pests and diseases. Wash apples thoroughly before eating.

Seeds: Apple seeds contain compounds that release cyanide when digested. However, they are only harmful if consumed in large amounts. An adult would need to eat about 150 crushed seeds to risk cyanide poisoning.

Drug interactions: Apple juice may affect how the allergy medicine fexofenadine (Allegra) is absorbed. Consult a doctor if you suspect interactions with other medications.