In this post & video I am going to analyse the nutrition facts of apples and explain some of their health benefits.
Apples are sold in many parts of the world. In the year of 2020 china was the largest producer of apples followed by the USA and Turkey.
Contents
Nutritional profile | Water | Carbohydrates | Fat & Protein | Vitamins, minerals & health benefits | Conclusion |
About me
Prashanth Cheruku
Hello!!! Thanks for stopping by.
I am the founder of this platform & a qualified Food Technologist. I have more than 10 years of Research & content creation experience in the field of Food Science.
I hold a Master of Technology degree in Food Process Engineering from Indian Institute of Technology (IIT) Kharagpur.
Nutritional profile of Apples
| Percentage | 1 large apple (242 g) | |
| Water | 85.6% | 207 g |
| Carbohydrates | 13.8% | 33.4 g |
| Dietary fibre | 2.4% | 5.81 g |
| Sugars | 10.4% | 25.2 g |
| Total Fat | 0.17% | 0.4 g |
| Protein | 0.26% | 0.6 g |
| Energy | – | 126 Cal/ 527 kJ |
Water
Like most of the other fruits apples are also rich in water content. 85.6% of their total weight is occupied by this essential nutrient. Let us take 1 large apple weighing 242 g as the reference for this video. It contains 207 grams of water.
Carbohydrates
The only other nutrient that is present in considerable amount in apples is carbohydrate. 13.8% of the total weight of these fruits is occupied by this essential nutrient.
Apples are moderately good source of dietary fibre at 2.4% of their total weight. One large apple provides 5.8 grams of dietary fibre which is about 21% of the daily required amount.
The major portion of carbohydrates present in apples are sugars. They take up 10.4% of the total weight of apples. A large apple provides about 25 grams of sugars.
Fat & Protein
Apples are very poor source of both fat & protein. Fat occupies as little as 0.17% of the total weight of apples and protein takes up 0.26% of the total weight.
Energy
One large apple weighing 242 grams provides 126 Calories or 527 kilo Joules of energy.
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Vitamins, minerals & Health benefits
Apples are poor sources of majority of vitamins & minerals. The vitamins that are present in considerable amounts in apples are vitamin C and vitamin B6 at 12.5% and 6% daily value respectively.
Vitamin C plays a vital role in healing infections and wounds. It is also a powerful antioxidant and help us fight with harmful free radicals.
Vitamin B6 is needed for more than 100 enzyme reactions involved in breaking down fats, proteins and carbohydrates. It is also involved in brain development during pregnancy & infancy.
When it comes to minerals, copper and potassium are the only minerals that are present in mentionable amounts at 7% and 5.5% of the daily value respectively.
Copper helps in maintaining healthy bones, blood vessels, immune function, brain and nervous system.
Potassium helps in nerves function and muscle contractions. It also helps in maintaining the heart beat within the right range.
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Conclusion
- Apples fall under low energy foods category with abundant amount of water and moderately good amount of dietary fibre content.
- They are modest sources of vitamins such as vitamin C & B6 and minerals such as copper & potassium.
- On the other hand, apple are very poor sources of fat, protein, majority of the minerals and vitamins.
- Overall I would suggest you to consume a large apple weighing about 250 g for their dietary fibre content and low calorie count as part of a healthy diet consisting of varied food groups.
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