A raw, unpeeled, 182-gram apple has 94.6grams of calories.
Apple is among the most popular fruits in the world. It’s high in fiber, antioxidants, and vitamin C. You can eat apples raw or use them in various juices, drinks, and recipes. Note that there are different apple types, each with a variety of sizes and colors. The number of calories in a particular apple may vary depending on size and type.
Nutrition Facts of an Apple
A medium-sized apple contains the following;
- Carbohydrates: 25.1 g
- Water: 156 g
- Fat: 0.3 g
- Fiber: 4:37 g
- Protein: 0.473g
- Sugar: 18.9g
Here’s a detailed explanation for each key nutrient found in apples.
Carbohydrates
Apples are mainly composed of water and carbohydrates. They’re rich in different types of sugar such as sucrose, glucose, and fructose. The glycemic index of apples is low to moderate and ranges from 42 to 44. This is the measure of how a particular food item affects the level of your blood sugar. Considering that apples have high polyphenol counts and fiber, they also have low GI values, which are associated with many health benefits.
Fiber in Apples
Apple fruits are rich in fiber. For instance, a medium-sized apple weighing 182 g has 4.37 g of fiber. This is about 16% of the 28 g of the recommended Daily Value of this nutrient. Part of this fiber comes from pectin (a soluble fiber). Note that soluble fibers are associated with many health benefits, including managing cholesterol levels and helping to regulate blood sugar. Apple skin has soluble fiber.
Vitamins & Minerals
Apples offer many vitamins and minerals. For instance, vitamin C, also known as ascorbic acid, is an antioxidant. It’s a crucial dietary nutrient that neutralizes free radicals in your body. Remember, free radicals can harm your body cells. Apples also contain potassium, a compound known to improve heart health when consumed in the recommended amounts.
Other Compounds in Apples
Apples have high contents of different plant antioxidants, which may be responsible for many health benefits. For example, quercetin is a nutrient that also occurs in other plants. It is anti-inflammatory, anticancer, and antiviral. In addition, it has anti-depressant properties.
Another compound found in apples is catechin, which is a natural anti-oxidant. It’s present in large quantities in green tea and a good amount in apples. Catechin boosts mitochondrial health. Note that mitochondria are considered the main powerhouse for your body cells.
Apples also contain chlorogenic acid. This compound is also present in coffee and may help regulate your blood sugar.
Generally, apples are a reliable source of antioxidants and soluble fiber. Some of the health benefits of eating apples include managing cholesterol levels and regulating blood sugar. Remember, a medium-sized apple has 94.6grams of calories.