How Much Calorie in an Apple- Apple Nutrition Facts

How Much Calorie in an apple

“An apple a day keeps the doctor away” might you have heard this saying. If you have heard this before then you are very lucky. Apples are very famous fruits and a choice of everyone around the world.

Apple grows on a tree and its scientific name is Malus Domestica. They are originally from central Asia.

Studies have proven lots of health benefits of apples.

People usually eat them raw. But it can also be used in various juices, drinks, and recipes. They have various shapes and colors.

It contains vitamins, minerals, macronutrients, and antioxidants.

Apples have different shapes, colors, and tastes. Because of this diversity nutrient contents varies from one type to another type.

They are very important in the prevention of various diseases. It ranks in the top 3 among the fruits produced around the globe.

How many calorie in an apple

The medium-sized (100 grams) apple has 52 calories, carbs 13 grams, fiber 2.4 grams, and protein 0.3 grams

Nutrients in an apple

The following are the nutrients in an apple.

Minerals

Apple contains a large number of minerals like calcium, potassium, magnesium, and phosphorus.

These minerals are important for the proper function of the body. For example, calcium is necessary for bones and teeth, potassium for muscle growth phosphorus for eliminating waste from the body, and iron is useful in hemoglobin formation.

Vitamins

Apple contains a huge amount of vitamins. Vitamins are micronutrients and it is as important as macronutrients. It contains the following vitamins

Vitamin E: Vitamin E is strongly antioxidant and it boosts our immune system and keeps our skin healthy. It has numerous benefits.
Vitamin C: It is also known as Ascorbic acid, it is strongly antioxidant and useful in various diseases like cancer, skin dermatitis, etc.
Vitamin B complex: Everyone knows the importance of Vitamin B complex.
Vitamin K: It helps in protein formation, blood clotting, and bone strengthening.

Dietary fibers

Dietary fibers are carbohydrates which is important for the normal physiology of a body. Fibers are used for various purposes like treating constipation, heart diseases, weight reduction, and cancer.

Fibers are useful in cholesterol management. You should keep in mind that the majority of fibers are present in the peel. To enjoy the benefits, then eat an apple with peels.

Medium sized apple Means 100 grams and contains about 4 grams of fiber. The majority of these fibers come from soluble and insoluble called pectin.

These pectins are useful for the bacteria living in the gut.

In weight loss fiber is added to a diet plan because it causes fullness, lowers blood glucose level, and improve digestive function.

Phytonutrients

Apple also contains lots of phytonutrients. These phytonutrients are strong antioxidants and prevent the body from free radicals. It reduces inflammation and enhances the immune system against the offending agents

Nutrients in a apple

These are the nutrition facts for medium sized, unpeeled apples. (100 grams)

Water 88%
Carbs 13.9 grams
Protein 0.3 grams
Sugar 10.4 grams
Fat 0.2 grams
Calories 52 grams
Fiber 2.4 grams

Carbs in apple

Carbs and water are the main ingredients of apples. They contain simple sugar such as glucose, sucrose, and fructose.

The good point about apple is that it has a low glycemic index, ranging from 29-44. The Glycemic index GI indicates the rising level of blood sugar after eating the food. A low value of GI presents lots of health benefits.

Fruits that have a high content of fibers and polyphenols, usually have a low GI value.

Other compounds

Apple is a rich source of antioxidants which are responsible for many health benefits. These antioxidants include:

Catechin: it is a natural antioxidant that is also present in green tea. It improves brain and muscle function. It also plays important role in anti-aging.
Quercetin: it has antiviral, anticancer, antidepressant, and anti-inflammatory effects. It is also found in many other plant foods.
Chlorogenic acid: it is very useful in lower blood sugar level and weight loss. Besides apples, it is also found in coffee.

Health benefits of Apple

The following are the few health benefits of apples:

Apple plays an important role in weight loss. It has two properties, high fiber, and low-calorie content. So eating an apple will reduce your daily calorie intake and promote weight loss.
Apple reduces blood sugar level and protects you from diabetes type 2.
Phytonutrients of apples protect and reduce the chances of developing lung and colon cancer.
Apple reduces blood cholesterol level and decreases heart diseases.
Prevent the body from dehydration
Increased hemoglobin level
Stop hair fall

Author

Gowhar Ali

Pharm D, Mphil, Diploma in Nutrition
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Apple Nutrition Facts- How Much Calorie in an Apple