Caloric Content of Apples: Components and Antioxidants
Katarzyna Mazur
2026-03-25
3 min. read
Caloric Content of Apples: Components and Antioxidants
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According to the data from 2014, Poland ranks as the third largest apple producer globally. The most frequently cultivated varieties of these dessert fruits include Lobo, Ligol, and Mekintosh, which boast hard, sweet, and juicy flesh. Among the sour varieties, Szara Reneta and Antonówka dominate, while Jonathan and Beforest belong to the varieties with mixed properties. Each variety possesses its own unique features, varying in the time of harvest and application.
The nutritional value of apples
Apples are a nutritious food with low calorie content, high fiber content (up to 2 g per 100 g of product), and up to 86% water content, making them a great snack option for those watching their diet. They also contain large amounts of vitamins C, A, and E. Additionally, they are a good source of potassium, calcium, magnesium, and iron.
The nutritional value per 100 g of product is:
– Calories: 50 kcal
– Protein: 0,4 g
– Fat: 0,4 g
– Carbohydrates: 12,1 g
– Fiber: 2 g
Macro- and micronutrients:
– Sodium: 2 mg
– Potassium: 134 mg
– Calcium: 4 mg
– Phosphorus: 9 mg
– Magnesium: 3 mg
– Iron: 0,3 mg
– Zinc: 0,16 mg
– Copper: 0,04 mg
– Manganese: 0,08 mg
– Iodine: 1,6 µg
Vitamins:
– Vitamin A: 4 µg
– Vitamin E: 0,49 mg
– Thiamin: 0,034 mg
– Riboflavin: 0,026 mg
– Niacin: 0,17 mg
– Vitamin B6: 0,03 mg
– Folate: 6 µg
– Vitamin C: 9,2 mg.
Beneficial fiber provider
Apples are rich in pectin, a water-soluble fiber that accelerates and prolongs the feeling of satiety. Pectins have the ability to bind water, providing a sense of fullness in the stomach. Therefore, these fruits are recommended for individuals who want to shed excess body weight, but not only. In addition, apples can lower LDL cholesterol levels by up to 5-10%. Fiber also speeds up intestinal peristalsis, allowing the body to eliminate harmful substances faster and potentially prevent the development of gastrointestinal cancers.
Waste - is it worth discarding it?
In the year 2017, a study published in the scientific journal 'Food Chemistry' indicated the remarkable effectiveness of waste left behind during the production of apple juice. The skin, seeds, and pulp of apples contain substances such as ursolic acid, which possess antibacterial, anti-inflammatory, and anticancer properties.
Flavonoids and substances with antioxidative properties
Apples are a source of valuable flavonoids and substances with antioxidative properties, which can protect against cardiovascular diseases and cancer. However, it should be noted that technological processes such as freezing and thawing, blanching, or drying in the presence of oxygen can significantly decrease the content of flavonoids and substances with antioxidative properties in these fruits.
What apples are worth choosing
Acidic and smaller apples are particularly recommended to choose, as they contain more vitamin C and less sugar. This information is especially important for people with diabetes and insulin resistance. Moreover, apples should not have any spots on the skin and should not show any signs of decay. It is worth noting that apples from all over the world are available in supermarkets – these fruits are often sprayed with substances that slow down the aging process, coated with wax, and sometimes have a chemical smell. Therefore, it is advisable to support local producers and buy fresh, untreated apples from them. It is recommended to consume about 2 apples daily.
Application spectrum of apples
Apples are widely prevalent, offering a relatively low price (particularly during the harvest season) and a multifaceted range of uses. They are employed in cooking as a raw ingredient in salads and sauces, drinks, and mice, and are excellent for sweet treats and baked goods. Apples also serve as a base for the production of preserves, such as compotes or jams. Apples are considered a delicious and healthy snack. Lately, apple cider has been gaining increasing popularity as an alcoholic beverage resulting from apple fermentation, which can be consumed by individuals with gluten intolerance. 1 medium-sized apple (190 g) = 88 kcal, 1 cup of apple juice (250 g) = 125 kcal, 1 cup of cider (250 g) = 133 kcal, 1 handful of dried apple chips (10 g) = 38 kcal.
Tags
Nutritional Value Of Fruits
Apple Health Benefits
Dietary Fiber And Antioxidants
Low-calorie Snacks
Fruit-based Nutrition Research
Fiber-Rich
Heart Health
Whole Foods
Insulin Sensitivity
Weight Management
Gut Health
Digestive Health
Blood Sugar Control
Micronutrients
Inflammation
Brain Health
Hydration
Immune System
Antioxidants
Insulin Resistance
Zinc
Anti-aging