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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!

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Information About Apple Nutrition and Health Benefits including Apple Nutritional Values Charts

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.

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.

Apple Nutrition Facts

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.

Are you familiar with the proverb:

"An apple a day keeps the doctor away"? 

Is this true? Where did this saying originate from?

Find out:  GO to An apple a Day 

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)
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%
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
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
Amounts per selected serving %DV
Water 107.0 g
Ash 0.2 g
Amounts per selected serving %DV
Phytosterols 15.0 mg

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