Does Apple has Calories? Let me know Nutritional Value

Apples are one of the most common fruits around the world. Very famous for the saying “An Apple a day keeps the doctor away!”. but yes, they do contain calories. However, the nutritional value of Apple is not dependent on just calories there is much more to it, making it a healthy addition to your diet. In this article let’s explore Apple and questions related to it in a much more detailed way.

What’s the Calorie content of Apple?

A medium-sized apple of about 182 grams in weight will contain around 95 calories.

The calorie content could have minor differences based on the size of Apple and its weight.

1. A small apple (about 150 grams) has approx 77 calories
2. Big apple (about 223 grams) has approx 116 calories

This also makes apples a wonderful snack as well because most other snacks have a calorie count way more than what an average person would need while still keeping it nutritious.

Breakdown of Macronutrients

Here’s a closer look at the nutrients found in a typical medium apple:

• Carbohydrates: 25 grams (including 19 grams of natural sugars)
• Fibre: 4 grams (16% of daily recommended intake)
• Protein: 0.5 grams
• Fat: 0.3 grams

Apples are low in fats and protein but have a good amount of carbohydrates, most of which come out to appear as naturally occurring sugars and fiber. The high contents of fiber, especially in the skins, facilitate healthy digestion and keep blood glucose stable.

Vitamins and Minerals

In addition to the mentioned macronutrients, apples also contain essential vitamins and minerals:

• Vitamin C: Using one apple, about 14% of the daily value can be acquired for immune support and skin health.
• Potassium: 195 mg supports functions of the heart and maintains fluid balance.
• Vitamin K: It aids blood clotting and plays an important role in bone health.
• Vitamin A Small amount increases eye health.

Health Benefits of Apples

Apples are also very often considered a “superfood” as they abound with amazing health benefits. Here are some of the most important advantages.

1. Weight Management: Fiber content in the apples causes feelings of fullness which, subsequently, controls overall calorie intake throughout the day.
2. Heart Health: Antioxidants, particularly flavonoids at high amounts, might help in preventing heart diseases through reducing cholesterol and blood pressure.
3. Digestive Health: The soluble fiber, pectin may help promote healthy intestinal flora and alleviate constipation.
4. Blood Sugar Control: Although natural in sugars, apples naturally have a low glycemic index and therefore will not cause blood sugar levels to shoot up sharp.

Should You Eat the Skin?

Most of Apple’s nutrition lies in its skin. It is full of fibres, high amount of antioxidants including quercetin and triterpenoids. These antioxidants are also anti-inflammatory and anti-cancer. So yes you should eat Apple’s skin but make sure to wash it thoroughly to avoid any contamination.

Different Varieties, Different Nutrients?

Incase you don’t know, there are many varieties of apples such as Gala, Granny Smith, Honeycrisp, Fuji, and Red Delicious, etc. While the basic nutrition of all apples are similar but you can find slight differences across each variety.

For E.g, Granny Smith apples are slightly lower in sugar content but high in fiber compared to the sweet apples like Fuji or Gala.

How to Include Apples in Your Diet?

The best way to eat any fruit is like eating them raw like snack and avoid juices of any fruit as it distills many nutrients out and reduces fibre and essential values.

Here are some of the few ways you can include Apple in diet

• Eat them raw for a quick snack.
• Bake apples with cinnamon for a healthy dessert.
• Add apple slices to salads for a crunchy texture.
• Pair apples with peanut butter or cheese for a balanced snack.
• Use applesauce as a substitute for oil in baking to reduce fat content.

FAQs

Hope you enjoyed this article and now you can add Apple in your Diet as well.

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