Here are some reasons to add more apples to your diet, along with tasty ways to incorporate them into your meals.
Apple Nutrition
The nutritional value of apples varies slightly by variety, but most are similar in key nutrients.
Here’s the USDA breakdown for one medium apple:
- 95 calories
- 0 g protein
- 0 g fat
- 25 g carbohydrates
- 4 g fiber
- 8 mg vitamin C
- 98 IU vitamin A
- 195 mg potassium
With their high water content (about 85%) and fiber (4 grams, or 16% of your daily value), apples help keep you full.
They also take time to eat, so they’re satisfying and less likely to leave you reaching for more food right away.
Apples have a low glycemic index, which prevents rapid blood sugar spikes, making them a good snack for managing cravings.
To get the most out of your apple, eat the peel, which contains important nutrients.
A 2022 study in Foods found that the peel alone contributes to 41% of a Fuji apple’s flavonoid content and 31% of its phenolic content—both known for their antioxidant properties.
Health Benefits of Apples
- Heart Health Studies show that apples can protect heart health in several ways. A large 2020 review in Critical Reviews in Food Science and Nutrition found that eating apples is associated with lower risks of cardiovascular disease (CVD), ischemic heart disease, and stroke. Apples can also reduce “bad” LDL cholesterol, systolic blood pressure, and inflammation while increasing “good” HDL cholesterol when eaten regularly.
- Brain Health Research suggests apples might also protect cognitive function. A 2018 study in Nutrients found that people who adhered to the Nordic Prudent Dietary Pattern (NPDP)—which includes apples—had better brain health. Additionally, a 2022 study in Alzheimer’s Research and Therapy suggests that diets high in fresh fruits like apples are associated with a lower risk of dementia. Flavonoid-rich foods, including apples, also show promise in reducing the risk of Alzheimer’s.
- Weight Loss Low in calories and rich in fiber, apples are a great choice for weight management. A 2018 review in the Journal of the American College of Nutrition found that apples are linked to weight loss. Their fiber content promotes fullness, and apple peels, shown to have prebiotic effects, can support healthy gut bacteria, possibly reducing obesity risks.
- Lower Risk of Type 2 Diabetes Multiple studies suggest that apples may help reduce the risk of type 2 diabetes. A 2019 meta-analysis in Current Developments in Nutrition linked regular apple and pear consumption with lower diabetes risk, while a 2021 review in BMJ Nutrition Prevention & Health found similar results with other fruits. Eating an apple before meals can even help regulate blood glucose levels for people with impaired glucose tolerance.
- Cancer Prevention Eating apples has been associated with a reduced risk of several cancers. A 2021 review in Nutrients found that apple consumption may lower the risks of lung, bladder, breast, pancreatic, and other cancers. Many of the cancer-fighting compounds are in the peel, so it’s best to eat apples whole.
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