Nutritional Information for Apples (Raw, with Skin)
Apples are not only a beloved snack but also a powerhouse of nutrients. Consumed raw with their skin, they provide a perfect balance of natural sweetness and essential nutrients to support a healthy diet. Below is the detailed nutritional breakdown of raw apples with skin, presented for your reference.
Nutritional Composition (Per 100 g Serving)
| Nutrient | Amount per 100g | Benefits |
|---|---|---|
| Energy (kcal) | 52.0 | Provides a natural source of energy, perfect for a quick snack. |
| Protein (g) | 0.26 | Low in protein but contributes to overall dietary intake. |
| Fat (g) | 0.17 | Naturally low-fat food, ideal for weight management. |
| Saturated Fats (g) | 0.028 | Very low in saturated fats, promoting heart health. |
| Carbohydrates (g) | 13.81 | A rich source of natural carbohydrates, offering quick energy. |
| Fiber (g) | 2.4 | Helps support digestive health and maintains satiety. |
| Sugars (g) | 10.39 | Contains natural sugars for a mild and refreshing sweetness. |
| Calcium (mg) | 6.0 | Supports bone health, though apples provide a modest amount. |
| Iron (mg) | 0.12 | Plays a role in oxygen transport in the body. |
| Magnesium (mg) | 5.0 | Contributes to muscle function and heart health. |
| Phosphorus (mg) | 11.0 | Essential for strong bones and teeth. |
| Potassium (mg) | 107.0 | Aids in maintaining healthy blood pressure levels. |
| Sodium (mg) | 1.0 | Naturally low sodium content, supporting heart health. |
| Zinc (mg) | 0.04 | Helps support immune function and wound healing. |
| Copper (mcg) | 0.027 | Plays a role in energy production and iron metabolism. |
| Manganese (mg) | 0.035 | Supports bone health and antioxidant defenses. |
| Selenium (mcg) | 0.0 | No detectable selenium content in raw apples. |
| Vitamin C (mg) | 4.6 | Provides immune-boosting properties and enhances skin health. |
| Thiamin (mg) | 0.017 | Supports energy metabolism and healthy nerve function. |
| Riboflavin (mg) | 0.026 | Plays a role in energy production and maintaining skin health. |
| Niacin (mg) | 0.091 | Supports metabolic functions and nervous system health. |
| Vitamin B6 (mg) | 0.041 | Important for brain development and function. |
| Folate (mcg) | 3.0 | Essential for DNA synthesis and red blood cell formation. |
| Vitamin B12 (mcg) | 0.0 | Apples do not contain vitamin B12, making them suitable for vegetarians and vegans. |
| Vitamin A (mcg) | 3.0 | Contributes to maintaining healthy vision and skin. |
| Vitamin E (mg) | 0.18 | Acts as an antioxidant, protecting cells from damage. |
| Vitamin D2 (mcg) | 0.0 | No detectable vitamin D2 content. |
Dietary and Allergen Information
- Allergen-Friendly: Apples are naturally free from common allergens such as gluten, nuts, dairy, soy, and eggs. However, some individuals with birch pollen allergies may experience oral allergy syndrome when consuming raw apples.
- Dietary Suitability:
- Vegan and Vegetarian: 100% plant-based and perfect for a vegan or vegetarian diet.
- Low-Calorie Option: Ideal for those watching calorie intake while enjoying a sweet and satisfying snack.
- Low-Fat Food: Apples are naturally low in fat, supporting heart health and weight management.
Advisory Notes
To maximize the health benefits of apples:
- Consume them with the skin, as it contains a significant portion of the fiber and antioxidants.
- Store apples in a cool, dry place or refrigerate them to maintain freshness and nutrient quality.
- For those sensitive to raw apples, cooking or peeling may reduce the likelihood of allergic reactions.
Conclusion
Raw apples with skin are a versatile and nutrient-rich addition to any diet. They combine sweetness, crunch, and health benefits in every bite, making them an excellent choice for all ages. Enjoy them as a quick snack, slice them into salads, or use them in baking to bring natural goodness to your meals.
