An Apple Nutritional Facts and Health Benefits

"An apple a day, Keeps the doctor away!". You all have heard this quote once in a lifetime. That is correct in terms of health. An apple has lots of nutrients and vitamins; eating it every day will keep you away from the doctor.

Apple is the most common and one of the most famous fruits available worldwide. Many studies show that eating an apple can have multiple health benefits. In this article, we saw how nutritious and healthy an apple is!

What nutrition does an apple have?

Here is an apple nutrition per 100g raw-medium sized.

Nutrition Facts

Serving size 100 g

Servings per container 1

Amount per serving
Calories 52

Calories from Fat 0

% Daily Value*
Total Fat 0g 0%
Saturated Fat 0g 0%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 1mg 1%
Total Carbohydrate 14g 5%
Dietary Fiber 4g 16%
Sugars 10g
Protein 0g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

One hundred grams of raw apple has 52Kcal, 0.2 grams of fat, 14 grams of carbohydrate (4 grams fiber and 10 grams sugar), and 0.3 grams of protein. There are no cholesterol, no trans fat and low in sodium.

It is water-rich fruit, which has 86% of water. Don't worry about the sugar component you saw on the nutrition label; it is the natural sugar in apples.

Ten grams of natural sugar makes it a great option to consume as a snack when the stomach is empty and whenever you feel hungry.


Raw apple 100 grams weight contains 52Kcal. It is a super low-calorie food that every individual adds to their diet. Many dieticians also suggest adding apples as a snack with peanut butter to get nutrition with taste.

A 100 gram of raw unpilled apple contains 14 grams of carbohydrates, 4 grams of fiber and 10 grams of natural sugar.

When it comes to apple skin, many studies show without skin, an apple has 1 gram of low fiber compared to unpilled.


Apple is rich in fiber. A 100 grams of raw unpilled apple has 4 grams of fiber, which is fantastic! Fiber-rich foods may fill the gut for longer periods of time and help in weight loss.

Apples are sources of soluble and insoluble fiber. Soluble fiber Pectin improves blood sugar levels, prevents cancer cells, promotes a healthy weight, and improves digestion. Pectin serves as a type of fuel for your healthy gut bacteria.

It is low-fat food. A 100 grams of raw apple has 0.2 grams of fat.

It is a low-protein food also. A 100 grams of raw apple has 0.3 grams of Protein.

Glycemic index of apple:

Apples are mainly composed of carbs and water. Despite its high carbs and sugar, it has a shallow glycemic index. Its glycemic index value range from 34-39.

Which vitamins are in apples?





Vitamin C

9.2 mg


7.5 mg

Vitamin A

6 mcg


13.75 mg

Vitamin E

0.23 mg


133.75 mg

Vitamin K

4 ug


0.15 mg

Vitamin B1

0.021 mg


10 mg

Vitamin B2

0.033 mg

Vitamin B3

0.114 mg

Vitamin B6

0.051 mg

Vitamin B9

6 mcg

These vitamins and minerals are required by the body to perform multiple functions.

Apple provides you with 10% of your RDA(Recommended Dietary Allowances)of Vitamin c. Vitamin c has many health benefits; it boosts immunity, lower blood pressure, promotes hair growth and reduces heart diseases.

Apple does not have a significant amount of Vitamin A, E, and Vitamin K, but in good value.

B-complex vitamins are also found in apples. These include Vitamin B1(thiamin), Vitamin B2(riboflavin), Vitamin B6(pyridoxine), and Vitamin B9(folate). These are required to maintain red blood cells and keep your nervous system smooth and healthy.

The minerals in our body perform many vital functions. These minerals are essential for body growth and development.

Calcium strengthens our bones; Phosphorus filters our waste; Potassium builds muscle; Iron is for body growth and development; Magnesium supports muscle and nerve function and energy production.

Apple Benefits

We know you have many questions in your mind for apple. Are apples bad for you? How many apples should you eat a day? For that, you have to know its benefits; Let's check its benefits.

Apple is good for weight loss.

Whenever you eat an apple, it fills your appetite for a longer period. One hundred grams of apple has 4 grams of fiber, that's 16% of RDA. One apple can provide you with 2-3 hours of energy.

When a person is doing fat loss or weight loss body is required to stay in a calorie deficit. A 100-gram of apple has just 52 calories, that's is so incredible that it provides you with 2-3 hours of energy with low calories.

Apple keeps the heart healthy.

Eating one apple a day can help lowering blood pressure, LDL cholesterol, and inflammation. It is high in fiber, which lowers blood cholesterol levels.

Low LDL cholesterol(Bad cholesterol) means good heart health. When LDL cholesterol, it raises your risk of heart attack and stroke. Eating a low-calorie apple can keep your heart healthy.

Apple can improve dental health.

Apple can clean teeth and mouth's bad breath. Crunching the fibrous surface of the fruit and its peel can provoke your gums, reduce harmful bacteria and increase saliva flow.

Vitamin C keeps your teeth healthy. The absence of vitamin c in the body can cause tooth bleeding, swelling and other gum diseases. An apple provides 10% of vitamin C of Recommended daily intake. A medium size apple contains 9.2 mg of Vitamin C.

Apple is Good For Bone Health.

Polyphenols are compounds that can restrict inflammation and cardiovascular disease. Apple contains a phytonutrient named phloridzin. Phloridzin is an antioxidant found in apples, especially in peels, that can help enhance bone density and decrease bone breakdown for women after grand climacteric.

Apple Helps Prevent Cancer.

Apple is rich in vitamin c that acts as an antioxidant that can fight against cancer cells in the human body. Apple can provide dietary fiber and phytonutrients to decrease cancer risk.

Apple Helps in Smooth Bowel Movement.

Apple contains fiber that can help with constipation and diarrhoea. More insoluble fiber and less soluble fiber. Soluble fiber is the fiber that forms stability in poop and slows down digestion. That is good for those who had loose motions. Soluble fiber is a compound that can soften poop.

Frequently Asked Questions

How many calories are in an apple?

Medium sized apple(with skin) holds approximately 52 Kcal.

Is it healthy to eat apples all day?

Eating apple daily is a good habit for your body's overall health. It is beneficial in many ways. But overconsumption can cause problems, so eating in moderation is recommended.

Are apples high in sugar?

100 grams of a raw apple holds 10 grams of sugar. But there is a natural sugar that is found in apples. Natural sugar is more beneficial than table sugar. It can be helpful for the skin, heart, immune system, and eyesight. An adult can eat 30-gram sugar per day.

Is 3 apples a day too much for weight loss?

One apple a day is good, but if your diet allows you to eat two apples a day, that's okay, but don't overconsume more than that because you can have other fruit that gives other nutrients and helps in fat loss.

Can I eat apple at night?

Eating fruits at night can disturb the sleep cycle, so ayurveda suggests having fruits before 4-5 pm. Better to drink milk after sunset.

Are apples good for the skin?

Apples have a good amount of Vitamins A, B, and C. That's good for the skin. Also, Apple has good antioxidants that are good for skin health.

Is apple good for the brain?

Apples contain vitamin C, which holds properties that control damaging brain cells and defend brain health. Vitamin C reduces the risk of Alzheimer's.

Do apples burn belly fat?

Apple is made up of 86% of water; it contains low calories. Low-calorie food helps weight loss. Apple contains a good amount of pectin fiber which helps feel the stomach full for longer periods.

How healthy is 1 apple a day?

One apple a day can help in weight loss, keep your heart healthy, improve dental health, helps in bone health, prevent cancer, and helps in smooth bowel movement.

What is the best time to eat an apple?

Apple should never consume on an empty stomach because it causes constipation and bloating. Apple should consume after breakfast or as an evening snack but not at night.

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