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Luscious, juicy red apples are consumed by myriads of people across the globe. These sweet or tart fruits can be eaten in their natural form or can be added to scores of desserts and apple recipes to form mouth-watering delicacies. Apples come in several hundred different types: red delicious apples, gala apples, pinky lady apples, Fuji apples, Rome apples, Granny Smith apples and several other varieties in different shades of red, green and yellow. However, irrespective of the type, the nutritional value of apples overall remains the same (though not exactly the same). So no matter where you are on the earth and which kind of apple you are eating, the nutrition we are tapping from this delicious fruit is almost the same! Let's have a look at the nutritional facts of apples.

What is the Nutritional Value of Apples


NutrientUnitsValue
per 100gm
Proteing0.70
Carbohydrateg11.42
Fat (Total Lipid)g0.28
Sugars (total)g9.92
Dietary Fiber (total)g1.4
Waterg86.50
Vitamin C (total ascorbic acid)mg9.5
Vitamin AIU54
Vitamin E mg0.26
Folate (total)mcg5
Vitamin Kmcg6.4
Calciummg6
Magnesiummg7
Ironmg0.17
Phosphorousmg16
Zincmg0.05
Coppermg0.05
Potassiummg157
Sodiummg0.0

Health Benefits of Apples

Improves Heart Health
Apples are high in flavonoids, which are seen to have direct relation with coronary heart diseases. Research has revealed that people with high intake of flavonoids show lower risks of contracting heart diseases. Moreover, the high dietary fiber content in apples contain pectin which ensures that the bad cholesterol does not get deposited on the walls of the arteries, thereby preventing atherosclerosis. People consuming apples are at 37% lesser risk of getting hypertension.

Assists Weight Loss
Apples do have some sugars as we observed in the table above (9.92 g per 100 grams of apple), with apple calories ranging from 50 -100 depending on the type of apple. However, it does not contain any fat. The fruit is also cholesterol free and is a healthy way of weight loss. The fructose in the apple will help stabilize the body's sugar levels and the high-fiber content will prevent fat deposition in the body cells. Apple polyphenols are also seen to regulate fat metabolism. A Brazilian women who ate 3 apples a day lost more weight as compared to other women who skipped consuming fruit during their weight loss program.

Bone Protection
A flavonoid called Phlorizin found in apples helps women in their post-menopausal stage from being hit by a bone deterioration condition called osteoporosis. It also assists in increasing bone density. Moreover, calcium and boron present in apples also assist in maintaining bone health of the person.

Stalls Alzheimer's Disease
This disease is seen to affect over 30 million people worldwide. The onset of this age related neurodegeneration can be slowed down by consumption of apples. Apple peel comprises the flavonoid Quercetin, which is observed to have positive effects on the body. It is believed to be capable of warding off the depressing Alzheimer's disease. Cell degradation is the main cause of this disease and since Quercetin can curb cell deterioration, and ultimately slows down the onset of Alzheimer's disease.

Prevents Cancer
The Quercetin content also reduces the risk of cancer like ovarian cancer, prostate cancer, breast cancer and colon cancer. This compound inhibits growth of cancer cells without harming the healthy body cells. Moreover, the high-fiber content in apples when present in the colon begin releasing cancer-fighting chemical that destroy colon cancer cells and prevent it from multiplying.

Since most of the nutritional content is situated just beneath the peel and inside the peel, it is advised to eat the apples without de-skinning them. However, waxed apples can pose to be a problem. Buy organic and non-waxed apples. The nutritional value of apples though generally the same, will slightly vary with size and variety of the apple. From the nutritional point of view the Brazilian Gala and Fuji apples are considered as the best.