Apple: Nutritional facts, You must know

Apples are one of the healthiest foods which a person loves to eat. It is highly delicious and nutricious . It contains  high in fiber and vitamin C, and they are also low in calories, have only a trace of sodium, and no fat or cholesterol.


Nutritional Facts:

A medium sized apple contains approximate 95 cal

Nutritional facts of 100 gm apple

Calorie 52 cal
Water 86%
Protein .3gms
Carb 13.8 gm
Sugar 10.4 gm
Fiber 2.4 gm
Fat .2 gm
Iron 2%
Calcium 2%
Potassium 8%
Vitamin C 7%= 250 gms


Apples contains  high in polyphenols,  which is alkaloid acts  as antioxidants, These polyphenols are found in both the skin of the apples as well as in the meat, so to get the greatest amount of benefits, eat the skin of the apple.


Health benefits

Apples are loaded with vitamin C. Almost half of an apple’s vitamin C content is just under the skin, so it’s a good idea to eat apples with their skins. Apples  also contain insoluble fiber, which provides bulk in stool. The bulk holds water that cleanses and moves food quickly through the digestive system.


In addition to digestion-aiding insoluble fiber, apples have soluble fiber, such as pectin. This nutrient helps prevent cholesterol from building up in the lining of blood vessels, which in turn helps prevent atherosclerosis and heart disease. In a 2011 study, women who ate 75 grams of dried apples every day for six months had a 23 percent decrease in bad LDL cholesterol, said study researcher Bahram H. Arjmandi, professor at and chair of the department of nutrition at Florida State University. Additionally, the women’s levels of good HDL cholesterol increased by about 4 percent, according to the study.

Its  polyphenols and antioxidants, work in the cell lining to decrease oxidation resulting in lowering risk of cardiovascular disease.


Apple seeds, also called pips, contain a substance called amygdalin, which can release cyanide, a powerful poison, when it comes into contact with digestive enzymes. Whole seeds will pass through your digestive system relatively untouched, but if you chew the seeds you may be exposed to the toxins. One or two will not be harmful, as the body can handle small doses of cyanide, but if you or a child chews and swallows a lot of seeds, you should seek medical attention immediately.



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