Apple Facts



Nutritional Information

Apples are a Healthy Choice

Everyone's heard about an apple a day. As one of the most popular fruits in the
world, it's easy to get people eating these fiber-rich, crisp and juicy fruits. And that's
a good thing for health: A diet rich in apples has been associated with a host of health
benefits, including weight loss, improved lung function, lower risk of stroke, cancer
and heart disease.
The high water and fiber content of apples mean that you'll feel full longer,
despite few calories in each one. But apples give you an extra, fat-blasting advantage:
A compound in the peel called ursolic acid has been shown to help increase brown fat
in mice and, in a separate study, was found to increase calorie burn and reduce obesity
risk in mice. Eat apples with skin to get the nutrients; many of the nutrients are in the skin or just
under the skin (most of the vitamin C and vitamin A are in the skin).

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Nutrition Facts and Analysis
Basic Nutrition
One apple of about 180 grams is 95 calories, contains 0.5 g of protein and 25.1 g of total carbohydrates. Based on a 2000 calorie diet, that represents 1 percent of
the recommended daily value (DV) of protein and 8 percent DV of carbohydrates.
Apples only have 0.3 g of fat, which is so small it provides less than 1 percent DV.
Apples are a great source of dietary fiber. The total fiber of 4.4 g (17 percent DV)
includes soluble and insoluble fiber. The soluble fiber helps prevent the buildup of
cholesterol and the insoluble fiber provides bulk that moves food through the
Apples are a rich source of Vitamin C. Containing 8.4 mg, just one apple provides
14 percent DV. You’ll also obtain between 1 to 4 percent DV of thiamin (0.031 mg),
riboflavin (0.047 mg), niacin (0.2 mg), pantothenic acid (0.1 mg), Vitamin B6 (0.1
mg) and folate (5.5 micrograms). They also provide three of the fat-soluble vitamins;
Vitamin A (98.3 IU or 2 percent DV), Vitamin E (0.3 mg or 2 percent DV) and Vitamin K (4.0 micrograms or 5 percent DV).
Apples supply 195 mg, or 6 percent DV, of potassium. They also provide 1 to 3 percent DV of calcium (10.9 mg), iron (0.2 mg), magnesium (9.1 mg), phosphorus
(20 mg), copper (0.049 mg) and manganese (0.1 mg). Apples are perfect if you’re
watching salt intake because they only have 1.8 mg of sodium, which is a trace
Flavonoids are compounds that work as powerful antioxidants. Information provided
by the Linus Pauling Institute (LPI) states that apples are one of the main sources of
dietary flavonoids, providing about 22 percent of consumed flanovoids per person.
Increasing consumption of apples is associated with a “decreased risk of heart
disease, Type 2 diabetes and incidence of thrombotic stroke.”
One apple has 21.8 mg of phytosterols. Phytosterols are substances that are similar
to cholesterol but they actually inhibit the absorption of cholesterol in the digestive
tract, resulting in lower LDL (“bad” cholesterol) levels.
Cancer Fighting Properties
Apple skin helps protect against cancer more than the rest of the apple. The entire
apple provides you with valuable antioxidants to protect your cells against damage
from free radicals. Only the skin contains compounds known as triterpenoids that
have the abilityto prevent cell proliferation, protecting you from many forms of
cancer, according to a study published in the May 2007 issue of the “Journal of
Agricultural and Food Chemistry.”
Dietary Fiber
Apples provide the body with a good source of dietary fiber. One apple can provide
about one-fifth of the daily recommended intake for fiber. Fiber is an indigestible
polysaccharide which has several important roles in the body. According to, fiber normalizes bowel movements, maintains bowel integrity and
health, lowers blood cholesterol levels, controls blood sugar and aids in weight loss.
Fiber helps the body to feel full for a longer period of time which can help those
trying to lose weight or maintain a healthy body weight.
Health Benefits
Apples are filled with soluble fiber (5 grams). This fiber has been shown to reduce
intestinal disorders, including diverticulitis, hemorrhoids and possibly some types of 
cancer. It helps control insulin levels by releasing sugar slowly into the bloodstream.
It cleanses and detoxifies, which helps eliminate heavy metals, such as lead and 

Apple pectin helps reduce cholesterol levels by lowering insulin secretion.
In two studies researchers found that eating five apples a week lowered the risk
for respiratory diseases like asthma.
According to Chinese Medicine: Apples strengthen the heart, quench thirst,
lubricate the lungs, decrease mucous and increase body fluids.
Apple cider vinegar can help prevent the formation of kidney stones.
Studies indicate that eating apples daily can reduce skin diseases.
According to a Brazilian study, eating an apple before a meal helped women
lose 33 percent more weight than those who didn't.
An apple has only 50-80 calories and has no fat or sodium.
Apples are packed with vitamins C, A, and flavonoids and with smaller amounts
of phosphorus, iron and calcium.
Apples provide a source of potassium which may promote heart health.
  • 100 g (2-1/2" dia)
  • 223 g (3-1/4"dia)











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