Apple Nutritional Facts, Check Benefits and Easy Recipes for a Healthy Lifestyle

Apples are the powerhouse of essential nutrients, vitamins and minerals, which is why it is amongst the most widely recognized and eaten fruits in the world. 

This sweet and crispy fruit is a rich source of phytochemicals like quercetin, phlorizin, chlorogenic acid, etc., serving as powerful antioxidants that help break down harmful free radicals from the body and improve overall health.

Apples can be enjoyed in their raw form with or without their skin, yet their super versatile nature makes it easy to incorporate apples in your daily diet in many different and tasty ways— be it in a protein smoothie, a bowl of salad, sweet pies, or in baked goodies, apples can enhance the flavor with natural sweetness and that subtle tang. 

In this blog, we will explore the calorie content of apples, their nutritional value, health benefits, and some easy-to-make recipes using them.

Apple Nutritional Information & Facts

As you know, there are many nutritional benefits of apples, including being a rich source of fiber, antioxidants, and essential vitamins, that contribute to overall health. Here’s a breakdown of 1 medium apple’s nutritional value and related benefits for your health.

Protein in apples: For all those wondering, ‘how much protein is in 1 apple?’ The answer is approximately 0.5 grams, and for 2 apples, protein would be 1 gram. To be specific, the protein in an apple per 100 g is only 0.26 grams. 

This may not be a significant amount to fulfil your daily protein needs, but pairing them with protein-rich foods like nuts, yoghurt, or peanut butter can create a well-balanced snack due to their high fiber and low-calorie content.

Carbohydrates in apples: Carbs in apples result from natural sugar and fiber content present in them, making them an ideal fruit to have before and after a workout. This is because apples have a low glycemic index (GI) that doesn’t cause rapid blood sugar spikes, ensuring a quick yet sustained energy boost.

Apple carbs per 100 g are 13.81 grams, i.e., carbs in 1 apple (medium size) would be approximately 25 grams.

Dietary fiber in apples: Apples are high in dietary fiber that supports digestion, improves gut health and promotes satiety. But do you know exactly how much fiber is in one apple?

Well, you get about 4g of fibre in 1 apple (180 g), which is 14% of the daily recommended intake for most individuals. 

The majority amount of fiber in an apple is found in its skin, so if you want to maximize your fiber intake, do not peel your apple. Apples are also rich in soluble fiber, pectin, which helps regulate blood sugar levels and supports heart health.

Apple sugar content: One medium apple (180g) approximately contains 19 grams of natural sugars in the form of fructose, sucrose and glucose. However, apples have a low glycemic index due to their high fiber content, making them a healthier option for curbing sugar cravings naturally.

Apple vitamin content: Do you know which vitamins are present in apples? Apples are packed with essential vitamins such as Vitamin C,  K, and B-complex and small amounts of Vitamin A and E. Vitamins in apples have significant benefits like stronger immunity, improved digestion, and better metabolism, among many other benefits. 

Apples are also rich in potassium and have trace amounts of other minerals like calcium and iron, making them one of the most nutrient-rich fruits. 

Overview of Apple Nutrition per 100g

How Many Calories Are in an Apple?

Many people are now realising the importance of a balanced diet and healthy lifestyle for overall well-being. Weight management is one critical aspect of maintaining good health, and controlling calorie intake is one of the most effective ways to keep your weight in check. 

Now, if you are wondering about the calories in an apple, you will be surprised to know this — one apple’s calories (100g) are approximately 52 kcal only. So, for 1 apple (180g), calories would be less than 100 kcal & 2 apples, calories would be just a little over 180 kcal, making it a low-calorie fruit, loaded with nutrients & fiber. If we had to compare 2 slices of white bread, a common breakfast option, weighing roughly around 25 grams contains 120 calories. 

So, whether you are looking to lose weight or manage it, an apple is a healthier alternative for a breakfast or an evening snack that you can enjoy without any calorie worries or guilt.

6 Amazing Health Benefits of Apple

The popular saying, ‘An apple a day keeps the doctor away,’ isn’t far from the truth because apples, indeed, offer numerous health benefits and ensure your well-being.

1. Keeps your heart healthy – Apples are loaded with dietary fiber, antioxidants and flavonoids that decrease bad cholesterol (LDL) and keep your arteries clear, reducing the risk of heart ailments.

2. Supports weight loss – Apples are a low-calorie and high-fiber fruit that helps you feel full for longer, reduces inflammation & improves digestion. Additionally, the natural sugar content and its sweet taste make it a great snack during your weight loss journey.

3. Regulates blood sugar levels – Being a low glycemic index fruit, apples, despite being naturally sweet, don’t cause sudden sugar spikes in the bloodstream.

4. Great for gut – High in dietary fiber, apples also contain prebiotics like pectin that boost good gut bacteria and reduce constipation and bloating.

5. Promotes skin health – Vitamin C and antioxidants in apples help destroy harmful free radicals, which leads to clearer and glowing skin.

6. Boosts immunity & fights inflammation – Phytochemicals in the apples and essential vitamins strengthen body immunity and help reduce inflammation in the body.

3 Deliciously Healthy Apple Recipes You Must Try

Apples taste great as it is, but you can also add them to various meals to amp up the flavor and nutrition level. Here are 3 apple recipes that are not just delectable but incredibly healthy and suit the Indian taste palette.

#1 Apple Chickpea Salad

This salad brings together the sweetness & mild tartness of apples, the earthy flavor of protein-packed chickpeas, the crunch of toasted walnuts and the creamy dressing of Greek yoghurt and honey mustard.

Ingredients

Apples – 2 medium-sized, diced

Chickpeas – 1 cup, soaked overnight and boiled

Red Bell Pepper – 1 cup, diced

Cucumber – 1/2 , diced

Red Onion – 1 medium size, finely chopped

Tomato – 1 medium-sized, finely chopped

Lettuce – 1 cup, chopped

Walnuts – 7-8 pieces, toasted and crushed 

Feta Cheese / Paneer – 1/2 cup 

For Dressing

Greek Yoghurt /Hung Curd – 1/4 cup

Honey Mustard – 4 tsp

Extra Virgin Olive Oil – 2 tbsp

Lime Juice – 1-2 tsp 

How to Prepare 

Mix all the ingredients except walnuts, give it a quick toss and add the dressing along with salt & black pepper to taste. Top it up with the crushed & toasted walnuts, and your apple chickpea salad is ready to be served.

#2 Apple & Carrot Sandwich

A simple recipe that comes together in less than 20 minutes, this sandwich is a perfect blend of sweet & savory, making it a perfect breakfast or evening snack choice.

Ingredients (Makes 3 sandwiches)

Multigrain Bread – 9 slices

Apple – 1 medium-sized, grated

Carrot – 1 cup, grated 

Cheese Spread – 6 tsp

Salt & Black pepper as per taste 

Take one slice of bread and generously apply the cheese spread on one side. Take some grated apple and spread it evenly on the bread. Sprinkle some salt and black pepper on the apples. Take another bread slice and cover the first one. On the upper part, spread the carrot evenly and sprinkle salt and pepper. Take the third slice apply cheese spread on the inner side, and cover the grated carrot. Repeat the process for the other two sandwiches. Serve it with the mint chutney for extra punch or ketchup.

#3 Baked Apple Chips

Munch on these homemade, healthy, crunchy apple chips and ditch the store-bought processed chips. What’s more, it’s super easy to make and uses only 3 ingredients.

Ingredients

Apples – 2, thinly sliced

Cinnamon powder – 1 tsp

Salt to taste

How to Prepare

Preheat the oven for 10 minutes at 200°F (90°C). Spread the thinly sliced apples on the baking tray, and sprinkle cinnamon and salt to taste. Bake for 2 hours until crisp and golden brown.

Conclusion

Apples are one of the greatest gifts of nature —-  a powerhouse of fiber, vitamins, and antioxidants, including apples in your daily diet can support overall health. Their low-calorie count, high fiber content, and rich vitamin profile make them ideal for weight loss, digestive health, and energy boost.