Apple Calories, Nutrition, and Health Benefits

TLDR

• Apples are a good source of essential nutrients, including dietary fiber, vitamin C, potassium, and various antioxidants.
• They are low in calories, making them a healthy snack option.
• The fiber and water content in apples can promote a feeling of fullness, which may help control appetite and reduce overall calorie intake.

Are you searching for a yummy and healthy fruit to include in your diet? Well, look no further than the apple! This common fruit is packed with goodness, and it's easy to find at your local store.

In this article, we'll dive into the many ways apples can benefit your health. Keep reading to discover why you should make apples a regular part of your shopping list!

How many calories are in an apple?

Apple nutritional facts

One small cup or 100 grams of apple contains 62 kcal. It contains 90% carbohydrates, 8% protein, and 2% fat. Apple is a good source of potassium, and vitamin C  and an excellent source of vitamin D. It is low in calories and fats.

Download the HINT app and track your calories consumed from Apple.

Apple benefits

Apple is loaded with vitamins, minerals, and fiber, making it an excellent choice for your health. So, let’s dive in and learn more about the amazing health benefits of this superfood!

1. Reduces risk of chronic diseases

Apples are a good source of fiber, which can help reduce the risk of heart disease, stroke, type 2 diabetes, and some types of cancer.

2. Promotes weight loss

Apples are a low-calorie food that is high in fiber, which can help you feel full and satisfied after eating. This can help you eat less overall and lose weight.

Experiments on animals and humans have shown that the consumption of apples in different forms can cause weight loss in overweight ones.

Results from 5 experiments on humans have revealed that consumption of whole apple or apple juice (240-720 mg/d) in 4-12 weeks by fat people can cause weight loss¹.

3. Boosts immunity

Apples are a good source of vitamin C, which is an antioxidant that can help boost the immune system. To know more about which nutrients effectively boost immunity, read our blog on supporting your immunity through nutrition.

4. Blood sugar control 

Apples have a low glycemic index, which does not cause rapid spikes in blood sugar levels. This makes them a good choice for managing blood sugar, especially for people with diabetes.

A study looked at how eating an apple before a meal affects blood sugar and insulin levels in people with and without glucose tolerance issues. There were 10 healthy participants with normal glucose tolerance and 9 with impaired glucose tolerance. They all had a meal of white rice and an apple, but some ate the apple before the rice, while others did it the other way around.

For the healthy group, when they ate the apple first, their blood sugar and insulin levels didn't spike as much compared to when they had rice first.

For those with glucose tolerance issues, eating the apple before the rice helped lower the spike in blood sugar.

In simple terms, having an apple before your meal might be a good way to control blood sugar, especially if you have trouble with it².

5. Improves Heart Health

Cardiovascular disease risk factors including dyslipidemia, endothelial dysfunction, and inflammation are some of the biggest health challenges today.

The fiber and antioxidants in apples are known to be heart-healthy. They can help lower bad cholesterol levels and reduce the risk of heart disease

In a study, it was found that consuming between 100 and 150 g/day of whole apples is associated with a lower CVD risk and decreases in blood pressure, pulse pressure, total cholesterol, low-density lipoprotein cholesterol, and inflammation status as well as increases in HDL-Cholesterol and endothelial function³.

6. Improves  Bone Health

Apples contain nutrients like boron, which may contribute to better bone health and lower the risk of osteoporosis.

7. Reduced Risk of Certain Cancers

Some studies suggest that regular apple consumption may be associated with a lower risk of specific cancers, such as lung, colorectal, and breast cancer, due to their antioxidant content⁴.

8. Improves gut health

The fiber in apples can also help promote a healthy gut microbiome, which is important for overall health.

9. Reduces blood pressure

Apple's are rich in polyphenols, when eaten regularly in a balanced diet, may lower blood pressure, and reduce hypertension and heart risks.

10. Protects brain health

Apples contain antioxidants that may help protect brain cells from damage and reduce the risk of Alzheimer's disease.

Scientific evidence suggests that the high flavonoid content of apple juice and concentrate may help reduce the symptoms of Alzheimer’s disease, laying the groundwork for future controlled clinical trials.

In rodent models, apple extracts high in anthocyanins and flavan-3-ols have been shown to slow the progression of Alzheimer’s disease. This adds to the growing body of evidence supporting the use of polyphenols for cognitive health in the elderly⁵.

Top 10  Recipes of Apple

While incorporating apples into your diet may have some potential benefits, you should be aware of how it is prepared and the resulting nutrition profile of the recipe.

1. Apple Juice

One glass (240 mL) of apple juice has 127 kcal. Out of these calories, 91% is from carbohydrates, 1.9% is from protein, and 7.1% is from fat. 

Apple juice is a good source of dietary fiber, vitamin C, and an excellent source of vitamin D.  Eat the fruits in whole form rather than juice for significant health benefits.

2. Apple Lassi Calories

One glass (240 mL) of apple lassi contains 201.7 kcal. Out of this, 70.2% is from carbohydrates, 9.3% is from protein, and 20.5% is from fat. 

Apple lassi is a good source of calcium, probiotics, phosphorus, and an excellent source of vitamin D, and vitamin B12. This refreshing drink helps to soothe the digestive system and boosts immunity.

3. Apple milkshake calories

One glass (240 mL) of apple milkshake contains 225 kcal. Out of this, 50% is from carbohydrates, 10% is from protein, and 40 % is from fat. 

Apple milkshake is a good source of protein, riboflavin, calcium, phosphorus, and selenium, and an excellent source of manganese, vitamin B12, and vitamin D. Individuals with diabetes, prediabetes, and insulin resistance should avoid this milkshake as it contains high sugar content.

4. Apple dates smoothie

One glass (240 mL) of apple dates smoothie contains 211 kcal. Out of this, 72 % is from carbohydrates, 9 % is from protein, and 19 % is from fat.

Apple dates smoothie is a good source of probiotics, protein, dietary fiber, calcium, phosphorus, copper, potassium, vitamin B12, and an excellent source of vitamin D. One should drink this beverage in moderation as it contains high sugar.

5. Apple ginger smoothie

One glass (240 mL) of apple ginger smoothie contains 155 kcal. Out of this, 55 % is from carbohydrates, 14.2 % is from protein, and 30.9  % is from fat.

Apple ginger smoothie is a good source of protein, calcium, phosphorus, riboflavin, and an excellent source of vitamin D, and vitamin B12. It makes a perfect pre-workout meal and aids in weight loss.

6. Spinach apple smoothie

One glass (240 mL) of spinach apple smoothie contains 90 kcal. Out of this, 54% is from carbohydrates, 19.1 % is from protein, and 26.9 % is from fat. 

Spinach apple smoothie is an excellent source of vitamins, minerals, fiber, and polyphenols. It helps improve blood glucose levels and boosts immunity

7. Apple apricot smoothie

One glass (240 mL) of apple apricot smoothie  contains 162.7  kcal. Out of this, 62.5 % is from carbohydrates, 12.1 % is from protein, and 25.4  % is from fat. 

Apple apricot smoothie is a good source of protein, potassium, calcium, phosphorus, copper, and an excellent source of vitamin D, and vitamin B12.  Drink this beverage in moderation as it contains high sugar.

8. Carrot apple ginger juice

One glass (240 mL) of carrot apple ginger juice contains 64.4  kcal. Out of this, 84.2% is from carbohydrates, 5.5 % is from protein, and 10.3 % is from fat. 

Carrot apple ginger juice is a good source of dietary fiber, vitamin C, vitamin D, and an excellent source of beta carotene. It helps detoxify your body and aids in digestion.

9. Cucumber apple tomato salad

One small cup (100 grams ) of cucumber apple tomato salad contains 28 kcal. Out of this, 78.8 % is from carbohydrates, 10.2 % is from protein, and 11 % is from fat. 

Cucumber apple tomato salad is a good source of vitamin C, and an excellent source of vitamin D. It boosts immunity, provides satiety, and aids weight loss.

10. Apple linseed porridge

One small cup (100 grams ) of apple linseed porridge contains 145 kcal. Out of this, 51.7% is from carbohydrates, 11.9% is from protein, and 36.4 % is from fat. 

Apple and linseed porridge is a good source of dietary fiber, phosphorus, and selenium. 

Conclusion

Apples are not just a tasty and convenient snack but also a nutritional powerhouse that can greatly benefit your health. 

From promoting heart health and aiding in weight management to supporting digestive health and providing essential antioxidants, apples offer a wide range of advantages.

While they are not a cure-all, incorporating apples into your diet, along with other healthy lifestyle choices, can contribute to your overall well-being. 

So, next time you reach for a snack or plan your meals, consider adding this versatile and delicious fruit to your menu, but always remember, that moderation is the key to a balanced and healthy life.

Frequently Asked Questions

1. Are apples good for weight loss?

Yes, apples are an excellent choice for weight loss due to their high fiber content, which can help you feel full and reduce overall calorie intake.

2. Do apples help lower cholesterol?

Apples may help lower "bad" LDL cholesterol levels, due to their fiber and antioxidant content, which can contribute to better heart health.

3. Are apple peels more nutritious than the flesh?

Apple peels contain more fiber and certain antioxidants than the flesh, making them a nutritious part of the fruit.

4. Can apples help regulate blood sugar levels?

Apples have a low glycemic index, so they can help stabilize blood sugar levels and are often included in diabetic meal plans.

5. What is the best time to eat an apple?

You can enjoy apples at any time of day, but they make a great, healthy snack between meals.

6. Are there different types of apples, and do they have different nutritional values?

Yes, there are many apple varieties, and while their nutritional values are generally similar, they may vary slightly in taste, texture, and specific nutrient content.

7. Can apples be included in a gluten-free diet?

Yes, apples are naturally gluten-free, making them a safe and healthy choice for those with gluten intolerance or celiac disease.

8. Are organic apples better than conventionally grown apples?

Organic apples are grown without synthetic pesticides or fertilizers, which some people prefer for environmental and health reasons. However, both organic and conventional apples can be part of a healthy diet.

9. How can I incorporate apples into my diet?

Apples can be eaten fresh as a snack, added to salads, oatmeal, or yogurt, and used in baking for pies, crisps, and muffins.

10. Do apples have any potential side effects or allergies?

Apples are generally safe for most people. Some individuals may be allergic to apples, and excessive consumption may lead to digestive discomfort due to their fiber content. It's essential to consume them in moderation.

References

1. Asgary S, Rastqar A, Keshvari M. Weight Loss Associated With Consumption of Apples: A Review. J Am Coll Nutr. 2018 Sep-Oct;37(7):627-639. 
2. Inoue Y, Cormanes L, Yoshimura K, Sano A, Hori Y, Suzuki R, Kanamoto I. Effect of Apple Consumption on Postprandial Blood Glucose Levels in Normal Glucose Tolerance People versus Those with Impaired Glucose Tolerance. Foods. 2022 Jun 19;11(12):1803. 
3. Sandoval-Ramírez BA, Catalán Ú, Calderón-Pérez L, Companys J, Pla-Pagà L, Ludwig IA, Romero MP, Solà R. The effects and associations of whole-apple intake on diverse cardiovascular risk factors. A narrative review. Crit Rev Food Sci Nutr. 2020;60(22):3862-3875. 
4. Nezbedova L, McGhie T, Christensen M, Heyes J, Nasef NA, Mehta S. Onco-Preventive and Chemo-Protective Effects of Apple Bioactive Compounds. Nutrients. 2021 Nov 11;13(11):4025. 
5. Jamal QMS, Khan MI, Alharbi AH, Ahmad V, Yadav BS. Identification of Natural Compounds of the Apple as Inhibitors against Cholinesterase for the Treatment of Alzheimer's Disease: An In Silico Molecular Docking Simulation and ADMET Study. Nutrients. 2023 Mar 24;15(7):1579.