Apple (Raw, Without Skin, Cooked in Microwave) – Nutritional Information
Apples are a delicious and nutritious fruit that offers a variety of health benefits. When cooked in the microwave without the skin, apples retain much of their natural goodness while becoming tender and easier to digest. Here’s a breakdown of the nutritional content for this version of the apple:
| Nutrient | Amount per 100g |
|---|---|
| Energy | 56.0 kcal |
| Protein | 0.28 g |
| Total Fat | 0.42 g |
| Saturated Fat | 0.068 g |
| Carbohydrates | 14.41 g |
| Fiber | 2.8 g |
| Sugar | 11.61 g |
| Calcium | 5.0 mg |
| Iron | 0.17 mg |
| Magnesium | 3.0 mg |
| Phosphorus | 8.0 mg |
| Potassium | 93.0 mg |
| Sodium | 1.0 mg |
| Zinc | 0.04 mg |
| Copper | 0.046 mcg |
| Manganese | 0.142 mg |
| Selenium | 0.3 mcg |
| Vitamin C | 0.3 mg |
| Thiamin (B1) | 0.017 mg |
| Riboflavin (B2) | 0.011 mg |
| Niacin (B3) | 0.061 mg |
| Vitamin B6 | 0.046 mg |
| Folate | 1.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 2.0 mcg |
| Vitamin E | 0.05 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Apples, particularly those that are raw or cooked without skin, are generally safe for most individuals. However, those with apple allergies should avoid consuming them. Always check for cross-contamination when preparing apples in shared kitchens.
Dietary Preferences
- Vegan: Yes
- Vegetarian: Yes
- Gluten-Free: Yes
- Low-Carb: Moderately Low
- Low-Sugar: Yes
- Keto-Friendly: Not ideal due to natural sugars, but can be consumed in moderation
Health Benefits of Microwave-Cooked Apples
Apples, even when cooked, are an excellent source of dietary fiber, particularly pectin, which supports digestive health. The microwave cooking method enhances the softness of the apple, making it a gentle choice for those with digestive issues. Despite the cooking process, apples retain many of their vitamins and minerals, including potassium, which supports heart health, and vitamin C, which is crucial for the immune system.
Additionally, microwave cooking reduces the need for additional fats or oils, which keeps the apple’s caloric content relatively low. This makes it an excellent option for those watching their calorie intake or looking for a light yet nutritious snack.
Conclusion
Whether enjoyed raw or microwave-cooked, apples are a versatile and nutrient-packed food that is perfect for any time of day. Their natural sweetness and array of health benefits make them a delicious addition to any diet. Keep in mind the health-conscious ways to enjoy them, especially for those with specific dietary needs or preferences.
