Apple fruit nutrition facts

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Apple is a pomaceous fruit and the apple tree (Malus domestica) belongs to the family of roses Rosaceae and genus Malus.

The saying “An apple a day will keep the doctor away” highlights about nutrition benefits of this fruit. Though the sayings may not be considered as exact facts, along with other complementing nutrients we can keep the doctor away.

Apple and cross section
Apple and cross section

Given below is the nutrition facts and values of the raw fruit with skin.
Nearly 10% of the fruit is wasted as core and stem. The nutrition facts and values are given for the edible portion of the fruit.

Red apples
Red apples

To be easier for the user the values are given for 100 grams weight of the fruit as well as servings of one cup of chopped fruit and one medium sized fruit.

Please note that the nutrition facts of the fruit may vary slightly with variety, size and stage of ripening of the fruit.

Nutrition facts

Nutrients Units Value per
100g
1 cup
chopped
(125g)
One medium
size
apple(182g)
Protein g 0.26 0.33 0.47
Total lipid (fat) g 0.17 0.21 0.31
Ash g 0.19 0.24 0.35
Carbohydrate g 13.81 17.26 25.13
Dietary fibre g 2.4 3.0 4.4
Water g 85.56 106.95 155.72
Energy kcal 52 65 95

The above nutrition facts of the fruit clearly shows, that though it may be filling to eat, it is low in calories. Nutrition facts of this fruit indicate a high content of both soluble and insoluble dietary fiber.

Green apples
Green apples

Nutrition facts – sugars and carbohydrates

Sugars
carbohydrates
Units Value per
100 g
One cup
chopped
(125g)
One medium
size
apple
(182g)
Sugars g 10.39 12.99 18.91
Sucrose g 2.07 2.59 3.77
Glucose (dextrose) g 2.43 3.04 4.42
Fructose g 5.90 7.38 10.74
Starch g 0.05 0.06 0.09

Apple is considered low in carbohydrates and sugars. One of the facts and secrets of reducing weight is eating it often. This gives a filled feeling.

Apple tree
Apple tree

Apple fruit nutrition facts – minerals

Mineral nutrition facts Units Value per
100g
One cup
chopped
(125g)
One medium
size
apple
(182g)
Calcium mg 6 8 11
Iron mg 0.12 0.15 0.22
Magnesium mg 5 6 9
Phosphorus mg 11 14 20
Potassium mg 107 134 195
Sodium mg 1 1 2
Zinc mg 0.04 0.05 0.07
Copper mg 0.027 0.034 0.049
Manganese mg 0.035 0.044 0.064
Fluoride mcg 3.3 4.1 6.0

Apple fruit nutrition facts – vitamins

Vitamins
nutrition
Units Value
per
100 g
1 cup
chopped
(125g)
1 medium
size
apple
(182g)
Vitamin C mg 4.6 5.8 8.4
Thiamin mg 0.017 0.021 0.031
Riboflavin mg 0.026 0.033 0.047
Niacin mg 0.091 0.114 0.166
Pantothenic acid mg 0.061 0.076 0.111
Vitamin B-6 mg 0.041 0.051 0.075
Folate mcg 3 4 5
Choline mg 3.4 4.2 6.2
Vitamin A, RAE* mcg 3 4 5
Vitamin A, IU IU 54 68 98
Vitamin E (alpha-tocopherol) mg 0.18 0.23 0.33
Vitamin K (phylloquinone) mcg 2.2 2.8 4.0

*RAE: Retinol Activity Equivalents

Apple fruit Nutrition facts – lipids

Lipids nutrition facts Units Value
per
100 g
1 cup
chopped
(125g)
1 medium
size
apple
(182g)
Fatty acids saturated g 0.028 0.035 0.051
Fatty acids monounsaturated g 0.007 0.009 0.013
Fatty acids polyunsaturated g 0.051 0.064 0.093
Phytosterols mg 12 15 22

It is is low in lipids and rich in a variety of flavonoids.

Apple fruit facts – amino acids

Amino acids facts Units Value per
100g
One cup
chopped
(125g)
One medium
size
(182g)
Tryptophan g 0.001 0.001 0.002
Threonine g 0.006 0.007 0.011
Isoleucine g 0.006 0.007 0.011
Leucine g 0.013 0.016 0.024
Lysine g 0.012 0.015 0.022
Methionine g 0.001 0.001 0.002
Cystine g 0.001 0.001 0.002
Phenylalanine g 0.006 0.007 0.011
Tyrosine g 0.001 0.001 0.002
Valine g 0.012 0.015 0.022
Arginine g 0.006 0.007 0.011
Histidine g 0.005 0.006 0.009
Alanine g 0.011 0.014 0.020
Aspartic acid g 0.070 0.087 0.127
Glutamic acid g 0.025 0.031 0.045
Glycine g 0.009 0.011 0.016
Proline g 0.006 0.007 0.011
Serine g 0.010 0.013 0.018

Source: USDA National Nutrient Database for Standard Reference (2009)

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Images for apple fruit nutrition facts
1.Image source: https://en.wikipedia.org/wiki/File:Pink_lady_and_cross_section.jpg
Image author: Fir0002/Flagstaffotos
Image license: https://creativecommons.org/licenses/by-nc/3.0/
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