Calories In Apple – Nutritional Facts & other Health Benefits

Apple and its Calories

Apples are one of the most abundantly available fruits in the world. Originating from Central Asia, they are extremely popular as low-calorie and nutrient-dense fruits across the world. Besides being loaded with vitamin C and other key antioxidants, they make for a good filling for your stomach, owing to their high fibre content. They come in several colours, shapes, and sizes, and each of them with a slightly varying nutrition profile. For the people who are wondering about how many calories are in an apple, a raw, unpeeled, small apple weighing 153 grams has 79 calories. The calories in an apple depend on its size and serving. Here is a look at the calories in an apple based on the same.

How Many Calories are in an Apple?

Apple Size/Serving

Number of Calories

1 Apple with skin (extra small weighing 130 grams)

53

100g Apple

52

Calories in 1 Apple with skin (1 cup measuring 107 grams)

57

1 Apple with skin (1 cup, quartered or chopped, measuring 125 grams)

65

1 Apple with skin (small size weighing 153 grams)

79

1 Apple with skin (medium size of 179 grams)

93

Calories in 1 Apple with skin (large size of 230 grams)

119

1 green apple with skin (medium size of 176 grams)

103

1 green apple with skin ( 1 cup measuring 108 grams)

63

As you can see in the table mentioned above, 1 apple with skin (medium size of 179 grams) amounts to 93.

Check our Calorie Calculator to know what should be your daily calorie intake.

Nutritional Value of an Apple

Let’s have a look at the nutrition facts or nutritional value of a raw, unpeeled, extra small-sized apple (weighing 130 grams) –

Number of Calories in Apple

52

Water

86%

Carbs

13.8 grams

Sugars

10.4 grams

Fibre

2.4 grams

Protein

0.3 grams

Fat

0.2 grams

Apples are high in carbs and sugars but only have a glycemic index (GI) between 29-44 owing to their high fibre content. They are also rich in vitamin C, or ascorbic acid, which is known to act as an antioxidant. Apples, seemingly rich in fibre content, derive a part of it from an insoluble and soluble fibre called pectin. A key benefit of this soluble fibre is that it promotes gut-friendly bacteria that aid digestion.

Did You Know?

Apples promote good heart health as it contains decent quantities of potassium. Another interesting fact about apple nutrition is that its high fibre content and low GI score aids in stabilising the post-meal blood glucose levels.

Are Apples Healthier Than Other Fruits?

As we saw above, apple nutrition is very beneficial for your health. Let’s have a look at the calories in different fruits as compared to the calories in apples to understand if apples are a healthier choice among them all.

Fruit

Calorie Count

1 Apple (Medium – 179g)

93

1 Guava (60g)

41

1 Fig (Medium-50g)

37

1 Peach (Large – 175g)

68

1 Medium Banana (7-8 inches) (118 grams)

105

1 Orange (140g)

69

Does an Apple a Day Really Keep the Doctor Away?

An apple a day keeps the doctor away, and adding apples to your diet bestows upon us several benefits over a while. Here are some key benefits of the popular fruit:

1. Cardiovascular health

• Plant chemicals present in the apple skin, coupled with pectin fibre protect the heart and blood vessels against free radical damage, and also significantly lower cholesterol levels.

• An intake of fresh apples can considerably improve cardiovascular parameters such as LDL and triglyceride levels in the body.

2. Keeps Type-2 Diabetes Under Control

• Apples contain flavonoids- the antioxidants that protect the cells from damaging the pancreas, which is responsible for secreting insulin hormone, and keep the blood glucose under check.

• Eating one or two apples has also been linked with lowering the risk of type-2 diabetes in comparison to those who do not consume them.

3. Weight Management

• As apples are high in fibre, consuming them gives a feeling of fullness, and also controls weight meticulously.

• The fibre content in apples also produces fewer spikes in blood sugar levels, lessens hunger pangs, and prevents overeating.

4. Prevents Cancer

• The phytochemicals and fibre in apples have an antioxidative impact that could protect the DNA from damage, preventing cancers.

• Apples are known to decrease the risk of lung cancers even in smokers along with non-smokers.

• A high intake of apples is also proven to reduce the risk of colon and upper digestive tract cancers.

   

Adverse Effects of Apple

Allergies

There is a possibility that you may have a fruit allergy to apples. You might have a tingling sensation in your mouth and lips after taking a bite of an apple. You might also develop severe symptoms shortly after eating apples. A condition called oral allergy syndrome (OAS) can also cause allergy symptoms. It is also known as pollen fruit symptoms. This OAS or PFS is different from a typical food allergy. If you have such an allergy, you should avoid consuming apples.

Other Adverse Effects

Dried apples may contain some harmful sulfites that can worsen asthma symptoms in sensitised individuals. A sudden increase in apple intake can also cause digestive discomfort if you are not used to eating a lot of fibre. You should make dietary changes gradually to avoid the possibility of such adverse effects on your health.

If you are sensitive to certain fruit sugars or have irritable bowel syndrome (IBS), consuming apples might prove to be triggering. Studies have found that apples are high in fruit sugars called FODMAPs that might cause issues for some people. To manage such adverse effects of eating apples, it is necessary to consult a dietician.

Conclusion

Including low-calorie and nutrient-dense fruits like apples in your daily diet and keeping a tab on your BMI and BMR through regular checks can help manage your weight accordingly. While a healthy weight and a balanced diet are key to maintaining a sound body and mind, a health insurance policy becomes an essential instrument to financially protect yourself during unexpected health complications. A good health insurance plan provides wide financial coverage to you and your family against the medical costs incurred during a health emergency.

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