How Many Calories Does An Apple Have? Know The Nutrients & Benefits

Apples are widely consumed and loved for their sweet and refreshing taste. Not only do they make a delicious snack but also offer numerous health benefits. If you're curious about the calorie content of apples and their impact on your health, this blog will provide you with the answers. Know more about this fruit’s nutritional value, health benefits, potential drawbacks, and more.

How Many Calories In an Apple?

When it comes to calories, apples are considered a low-calorie fruit. The exact number of calories in an apple depends on its size and variety. On average, a medium-sized apple (about 3 inches in diameter) contains approximately 95 calories. This calorie count primarily comes from carbohydrates in the form of natural sugars. However, the caloric content may vary slightly based on factors such as the apple's specific variety or ripeness.

Aside from this, the nutritional quotient of apples is as follows:

Component	Amount (in 100g of Apples)
Fat	0.17g
Protein	0.26g
Fibre	2.4g
Calcium	6mg
Iron	0.12mg

What Are the Health Benefits of Apples?

Apples are not only tasty but also pack a nutritional punch. Here are some notable health benefits associated with consuming apples:

1. High in Fibre

Apples are a good source of dietary fibre, especially for the skin. Fibre promotes healthy digestion, aids in weight management, and helps maintain blood sugar levels.

2. Rich in Antioxidants

Apples contain antioxidants like flavonoids and polyphenols, which help protect the body from free radicals, which can otherwise damage the cells and also result in organ damage. These antioxidants contribute to overall health and may reduce the risk of chronic diseases, including heart disease and certain cancers.

3. Boosts Hydration and Helps Quench Thirst

Apples have a high water content, which helps keep you hydrated and can help quench your thirst.

4. Prevent Alzheimer’s Disease

A study including adults aged 50 or above found that those who consumed lesser quantities of flavonoids-rich foods, such as apples, berries and tea, have a 2-4 times higher probability of developing Alzheimer's disease and other related dementias over 20 years than those who consumed more of these foods.

In addition, a review article also discovered that the flavonoid quercetin, which is present in apples, protects neurons (nerve cells) from highly dangerous oxidative damage and also has additional anti-Alzheimer's disease effects.

5. Diabetes-friendly Fruit

Consider incorporating apples into your diet in case you are diagnosed with type 2 diabetes. Apples contain soluble fibres that can decrease the blood’s sugar absorption level.

6. Rich in Vitamins and Minerals

Apples provide essential vitamins and minerals, such as vitamin C, vitamin A, potassium, and some B vitamins. These nutrients support various bodily functions, including immune system health, vision, and heart health.

Are There Any Drawbacks of Eating Apples?

There aren’t any drawbacks, per se, in apples, but certain things you need to take care of: 

1. Pesticide Residues

Conventionally grown apples can sometimes contain pesticide residues. To minimise exposure, consider opting for organic apples or washing apples thoroughly before consuming. You may also use vegetable and fruit wash to ensure your apples are clean. 

2. High Sugar Content

Although the sugars in apples are natural, they can contribute to total sugar intake. People with specific dietary restrictions, such as those following a low-sugar or low-carbohydrate diet, may need to exercise portion control.

3. Digestive Issues

For some individuals, eating apples with the skin can lead to digestive issues such as bloating or discomfort. Peeling the apple or cooking it may help alleviate these symptoms.

4. Loose Motion

Although apple skins also contain a significant quantity of insoluble fibre, the majority of the fibre in apples is soluble fibre and is present in the form of pectin. Apples' high fibre content can cause digestive problems, such as loose stools and even diarrhoea. 

This adverse effect often happens only if your body is not used to digesting a high-fibre diet and will go away once your digestive system adapts to it.

5. Stomach Pain

Following an apple meal, some people get a slight stomach ache. This is most likely due to the high fibre content. Stomach discomfort, cramps, and flatulence might come from the gas that builds up in the digestive tract as a result of fibre digestion. 

How Many Apples Can You Have in a Day?

On average, a regular person can eat 1-2 apples per day without any trouble. That said, consuming too many apples a day can lead to digestive issues, blood sugar fluctuations and weight gain as well.

Ways to Include Apples in Your Diet

You can eat apples as a whole fruit or add it to:

• Cereals
• Salads 
• Pies 
• Muffins
• Shakes 

Conclusion

Apples are a nutritious and delicious addition to a balanced diet. With their low-calorie count, high fibre content, antioxidants, and an array of vitamins and minerals, they offer numerous health benefits. However, it's important to be mindful of potential drawbacks like pesticide residues and sugar content. By including apples as part of a varied and well-rounded diet, you can contribute to a healthy lifestyle.

To remove pesticide and wax residues from apples, Try Fruit And Vegetable Wash

FAQs

Q. Are all apple varieties nutritionally similar?

Compared to the red one, the green apple is rich in vitamins A, B, C, E, and K. It also has a higher content of potassium, iron, and protein. 

Q. Can eating apples help with weight loss?

Apples directly cannot help lose weight. However, being rich in fibre, it can keep you full for longer, thus preventing overeating. 

Also read:  Have You Tried Apple Cider Vinegar For Weight Loss?

Q. Should I eat apples with or without the skin?

Apple peel contains both soluble and insoluble fibre, which, when regularly ingested, prevents constipation. Additionally, the soluble fibre lowers cholesterol and prolongs your feeling of fullness. So it is best to eat apples with the skin. 

Q. Can apples help lower cholesterol levels?

Some studies have shown that eating apples has hypolipidemic effects, which reduce both total cholesterol and low-density lipoprotein (LDL) cholesterol.

Q. Which apple has lower sugar content?

It is preferable to switch to green apples if you are attempting to minimise your overall sugar intake. Red apples taste delicious due to their high sugar content.

 

 Medically reviewed by Dr Sonia Bhatt.