Apple Nutrition
And Health Benefits 

The Nutritional Values of Apples

Looking for Apple Nutritional Information and the Health Benefits of Apples?

Wondering How Many Calories there are in an Apple?

You have come to the right place! Here is all the information you need to discover the facts about how healthy apples are for you to include in your diet!

An apple is a delicious, crispy fruit that is full of nutrition, provides natural energy, is sodium free, and is low in calories!

An average apple contains 95 calories.

Apples are a good source of flavonoids, which have antioxidant properties.

It is believed that most of this compound in apples is found in the peel. So, eating apples with the peel still on is a more healthy way to eat an apple.

Antioxidants are believed to help prevent and repair oxidative stress, a process that damages body cells and has been linked to the development of diseases such as cancer, heart disease and Alzheimer's disease.

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Apples are also a good source of a natural energy, containing natural carbohydrate, Vitamin C and potassium.

Eating an apple (especially eating the apple with the peel on) is a very good way to increase dietary fibre.

An average size apple is said to contain more fibre than a bowl of oatmeal or most cold cereals! 

Eighty percent of the fibre in apples is soluble fibre, which is believed to help in the reduction of blood cholesterol levels. There is about 5 grams of fibre contained in one apple.

Pectin, a soluble fibre found in apples, has been shown to help with health issues that can bring about heart disease. Pectin builds up in the digestive tract, helping to lower cholesterol levels and decreasing the risk of heart attack and stroke.

Boron, an essential element that helps make bones healthy and strong, is also present in apples. Boron helps to prevent osteoporosis.

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How Many Calories in an Apple?

1 extra small apple (2 1/2" diameter) (101 gr) ... 52 1/2 calories

1 small apple (2 3/4" diameter) (149 gr) ... 77 1/2 calories

1 medium apple (3" diameter) (182 gr) ...  94.6 calories

1 large apple (3 1/4" diameter) (223 gr) ... 116 calories

1 cup (125g) quartered or chopped apples ... 65 calories 

Apple Nutritional Values / Facts

Per Selected Serving: 1 cup quartered or chopped (125 grams)

The Percent of Daily Values (%DV), are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. 

Calorie Information
Amounts per selected serving		%DV
Calories	65.0 (272 kJ)	3%
From Carbohydrate	62.1 (260 kJ)
From Fat	1.8 (7.5 kJ)
From Protein	1.1 (4.6 kJ)
Carbohydrates
Amounts per selected serving		%DV
Total Carbohydrate	17.3 g	6%
Dietary Fiber	3.0 g	12%
Starch	0.1 g
Sugars	13.0 g
Fats & Fatty Acids
Amounts per selected serving		%DV
Total Fat	0.2 g	0%
Polyunsaturated Fat	0.1 g
Total Omega-3 fatty acids	11.2 mg
Total Omega-6 fatty acids	53.8 mg
Protein and Amino Acids
Amounts per selected serving		%DV
Protein	0.3 g	1%
Vitamins
Amounts per selected serving		%DV
Vitamin A	67.5 IU	1%
Vitamin C	5.7 mg	10%
Vitamin E (Alpha Tocopherol)	0.2 mg	1%
Vitamin K	2.8 mcg	3%
Niacin	0.1 mg	1%
Vitamin B6	0.1 mg	3%
Folate	3.8 mcg	1%
Pantothenic Acid	0.1 mg	1%
Choline	4.2 mg
Betaine	0.1 mg
Minerals
Amounts per selected serving		%DV
Calcium	7.5 mg	1%
Iron	0.1 mg	1%
Magnesium	6.3 mg	2%
Phosphorus	13.8 mg	1%
Potassium	134.0 mg	4%
Sodium	1.3 mg	0%
Fluoride	4.1 mcg
Other
Amounts per selected serving		%DV
Water	107.0 g
Ash	0.2 g
Sterols
Amounts per selected serving		%DV
Phytosterols	15.0 mg

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