An apple a day keeps the doctor away, and that's not the only reason why apples are one of the the most popular fruit trees around the world. They are easy to store and transport, and as a result are usually available all year round. In this article, learn about the calories, nutritional values and impact of apples on your health.
Table of nutritional values of apples per 100g (medium-sized apple)
| Energy value | Proteins | Carbohydrates | Fibers | Fats | Sugar |
| 52 kcal | 0.3 grams | 13.8 grams | 2.4 grams | 0.2 grams | 10 grams |
How many calories do apples have?
As we can see from the table above, one average apple provides about 50 calories. Apples are a low-calorie fruit that is a good source of antioxidants, fiber, water and is packed with nutrients.
How many carbohydrates do apples have?
100 grams of apple contains 13.8 grams of carbohydrates.
Apples are mainly composed of carbohydrates and water. They are rich in simple sugars, such as fructose, sucrose and glucose. Despite the high content of carbohydrates and sugar, their glycemic index (GI) is low, in the range of 29–44. GI is a measure of how a food affects the rise in blood sugar levels after eating. Low values are associated with various benefits for the overall health of the body.
How much fat do apples have?
100 grams of apple contains 0.2 grams of fat.
This round fruit, in addition to having few calories, in general does not contain fat and cholesterol.
How much protein do apples have?
100 grams of apple contains 0.3 grams of protein.
Apples are not rich in protein. However, this fruit is still very healthy because it is rich in carbohydrates, fiber and water.
How much fiber do apples have?
100 grams of apple contains 2.4 grams of fiber.
The apples are very rich in fiber. One medium-sized apple (100 grams) contains about 4 grams of this nutrient, which is 17% of the daily recommended intake. Part of their fiber comes from insoluble and soluble fibers called pectin. Soluble fiber is associated with numerous health benefits, in part because it feeds the friendly bacteria in your gut, meaning it promotes gut health. Fiber can also help improve satiety and cause weight loss while lowering blood sugar and boosting digestive function.
Apples and health
As we have already emphasized, apples are healthy, delicious and among the most popular fruits in the world. Although they are not particularly rich in vitamins and minerals, they are a good source of fiber and antioxidants. Learn about the benefits of apples for your health:
Blood sugar control and type 2 diabetes
Some evidence suggests that eating apples may help reducing blood sugar levels and protect against diabetes. Some of the antioxidants in apples can also slow down the digestion and absorption of sugar. In one study of 38,018 women, eating 1 or more apples per day was associated with a 28% lower risk of developing type 2 diabetes.
Blood cholesterol and heart disease
Several studies have examined the effects of apples on risk factors for heart disease. A study in hamsters suggested that apples can lower total cholesterol levels and lead to a drastic reduction in plaque build-up in the arteries of 48%.
A study of people in Finland showed that those who consumed more than 54 grams of apples per day had a significantly lower risk of developing heart disease. Specifically, the risk of dying from heart disease was 43% lower in women and 19% lower in men.
Cancer prevention
Many test-tube and animal studies suggest that nutrients in apples may protect against lung and colon cancer.
Potential evidence also exists from human studies. One study found that those who consumed 1 or more apples per day had a lower risk of cancer, including a 20% lower risk of colon cancer and a 18% lower risk of breast cancer.
Apples and weight loss
Two characteristics of apples – their high fiber content and low calorie content - make them a food that helps in weight loss. Therefore, eating apples can reduce your daily calorie intake and promote long-term weight loss. For this reason, this fruit can be a useful addition to a weight loss diet, especially if eaten between, or before meals on an empty stomach.
