Apples are a beloved fruit known for their crisp texture and refreshing flavor. Whether enjoyed raw, baked, or added to various dishes, apples are a nutritious and versatile choice. Here’s a detailed look at the nutritional profile of raw, whole apples with skin:
| Nutrient | Amount per 100g |
|---|---|
| Energy | 53.0 kcal |
| Protein | 0.26 g |
| Total Fat | 0.36 g |
| Saturated Fat | 0.058 g |
| Carbohydrates | 13.64 g |
| Fiber | 2.4 g |
| Sugar | 11.01 g |
| Calcium | 5.0 mg |
| Iron | 0.19 mg |
| Magnesium | 3.0 mg |
| Phosphorus | 8.0 mg |
| Potassium | 88.0 mg |
| Sodium | 1.0 mg |
| Zinc | 0.04 mg |
| Copper | 0.035 mg |
| Manganese | 0.118 mg |
| Selenium | 0.3 mcg |
| Vitamin C | 0.2 mg |
| Thiamin (B1) | 0.016 mg |
| Riboflavin (B2) | 0.012 mg |
| Niacin (B3) | 0.095 mg |
| Vitamin B6 | 0.044 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 are naturally free from common allergens like gluten, dairy, and nuts, making them a safe choice for most individuals. However, some people may have sensitivities or allergies to certain fruits, so it is always recommended to monitor for any allergic reactions.
Dietary Preferences:
- Vegan-Friendly: Apples are plant-based and fit perfectly within vegan diets.
- Gluten-Free: Apples are naturally gluten-free, ideal for those with gluten sensitivities or celiac disease.
- Low-Calorie: With only 53 kcal per 100g, apples make a refreshing, low-calorie snack for those managing their weight.
- High in Fiber: Apples provide a good amount of dietary fiber, which supports digestive health and helps maintain fullness.
Health Benefits:
- Rich in Fiber: Apples are an excellent source of dietary fiber, contributing to healthy digestion, maintaining bowel regularity, and helping to control blood sugar levels.
- Hydration: Apples have a high water content (about 85%), which aids in hydration.
- Natural Antioxidants: Apples are rich in antioxidants, including Vitamin C and flavonoids, which help protect cells from oxidative stress and support immune health.
- Heart Health: The combination of fiber, potassium, and antioxidants in apples can contribute to heart health by supporting blood pressure regulation and lowering cholesterol levels.
Conclusion:
Apples are a fantastic, nutrient-packed fruit that offers numerous health benefits, from digestive support to promoting hydration and heart health. Whether eaten raw, baked, or added to salads, desserts, or smoothies, apples are a versatile and delicious ingredient to incorporate into your meals.