Fruit
Apple
Nutrition facts
Serving: 1 apple (180 g)
| Nutrient | Per serving | % DV |
|---|---|---|
| Calories | 94 kcal | |
| Protein | 0.5 g | |
| Carbs | 24.8 g | |
| Fibre | 4.3 g | 15 % |
| Sugars | 18.7 g | 19 % |
| Fat | 0.4 g | 0 % |
| Saturated fat | 0.1 g | 0 % |
| Sodium | 2 mg | 0 % |
Values per serving, calculated from the USDA FoodData Central (SR Legacy).
What the label does not say
- Peeled, an apple loses close to half its fibre and most of its polyphenols (including quercetin), which are concentrated in the skin.
- One apple brings 19 g of sugars, but eaten whole, with its fibre and structure, its glycemic index is low.
Preparation
Eaten whole with the skin, it gives the most. As applesauce, even unsweetened, the sugars stay and vitamin C drops; the soft texture goes down faster and satisfies less than a crunchy fruit.
To mention to a professional
- If you react to birch pollen, raw apple can cause tingling in the mouth (oral allergy syndrome); cooked apple is often tolerated. Mention it to a professional.
Sources
- Apples, raw, with skin
- USDA FoodData Central, SR Legacy (Apples, raw, with skin ; Apples, raw, without skin ; Apple juice, unsweetened)
- Boyer and Liu, 2004 (Nutrition Journal, phenolic compounds in apple and its peel)
- Flood-Obbagy and Rolls, 2009 (Appetite, whole apple, applesauce and juice before a meal)
- Atkinson, Foster-Powell and Brand-Miller, 2008 (international tables of glycemic index)
Educational information: it does not replace the advice of a health professional, especially if you take medication, are pregnant or are breastfeeding.