A female presenting a pair of apples
We have all heard the saying, “an apple a day keeps the doctor away”. Medical professionals and nutritionists appreciate apples for their numerous health benefits. But does anyone keep a count of the calories in an apple? And is it even essential? Knowing everything about the food we consume, including the calorie count of an apple is generally a healthy practice. However, calories aren’t everything. Understanding the complete nutrition profile or lack thereof is equally important.
“Having awareness about the calories and nutrients in your meals can support healthier eating habits,” advises Sherie Nelson, MBA, RDN, who is in charge of wellness at Elior North America. She explains, “Good nutrition goes beyond weight management. It supports mental health, boosts our immune system to ward off illness, improves energy levels, prevents diseases, and much more.”
Although calorie counting has been under scrutiny as it can lead to unhealthy eating habits, there are individuals who need to closely monitor these figures along with other food data. “Food-specific calorie and nutrient information can be particularly critical for those with health conditions that can be managed through food choices, like diabetes or heart disease,” Nelson clarifies.
Alright then, what’s the calorie count in an apple and what other nutrients do you get from this readily available fruit? Here’s what dietitians have to say.
Related: ‘I’m a Cardiologist and This Is the Nut I Eat Almost Every Single Day for Heart Health’
What’s the Calorie Count for an Apple?
An apple’s calorie count depends on its size and whether it’s eaten with its skin. According to the FoodData Central database by the USDA, a skin-on apple with a diameter of three inches has approximately 95 calories.
Furthermore, apples are packed with:
Fat: 0.3 grams
Dietary fiber: 4.4 grams
Carbohydrates: 25 grams
Protein: 0.5 grams
Vitamin C: 8 milligrams
Potassium: 195 milligrams
Magnesium: 9.1 milligrams
Interested in diving deeper? “Apples are high in soluble fiber, polyphenols, and antioxidants like quercetin, a natural pigment found in apples. This pigment has been found to reduce inflammation, blood pressure, allergy symptoms, and prevalence of certain diseases,” says Julia Zumpano RD, a dietitian at the Cleveland Clinic Center for Human Nutrition.
Related: Is Apple Juice Good For You?
The Health Benefits of Consuming Apples
So, what are some tangible health benefits offered by apples? Here are a few:
1. Enhanced Cardiovascular Health
Apples undoubtedly aid heart health. “Consuming apples can reduce the risk of cardiovascular disease,” says Jason Levee, RD, a registered dietitian at Whole Family Health. “Studies indicate that phytonutrients from plants, especially those in apple skins and pectins, can lower blood cholesterol and curtail free radical damage in the cardiovascular system.”
An randomized controlled trial (RCT) published in The American Journal of Clinical Nutrition revealed that eating an apple daily for six weeks could lower obesity-related inflammation often associated with heart disease, regardless of whether a participant lost weight. What about eating two apples? Interestingly—another RCT published in The American Journal of Clinical Nutrition suggests that munching on two apples daily for eight weeks could reduce blood cholesterol in adults with high cholesterol.
Related: 14 Best Low-Calorie Fruits, as Recommended by Nutritionists
2. Reduced Overall Disease Risk
Consuming apples regularly can reduce the risk of heart disease, but their rich nutritional content might also lower your risk of other diseases.
“Phytonutrients found in apples are quercetin, catechin, phloridzin, and chlorogenic acid, which are powerful antioxidants,” Nelson points out. “These antioxidants protect the body’s cells from everyday wear and tear and are associated with a lower risk of certain cancers, cardiovascular disease, asthma, and diabetes.”
A recent meta-analysis refers to research underscoring the integral role of apple consumption in lowering chronic disease risk and praises the fruit for its medicinal properties. A stand-alone meta-analysis of over 36 studies suggested that apple consumption is associated with lower risks of cancer, theorizing that polyphenols might inhibit tumor growth and multiplication.
3. Boosted Gut Health
Anyone who cares about gut health should not discard the skin—it’s bursting with fiber. “Apples are a source of two types of fiber— insoluble fiber in the skin and soluble fiber in the fruit’s flesh,” states Kim Kulp, RDN, in charge of Gut Health Connection.
According to Kulp, fiber works in combination with polyphenols and quercetin present in an apple’s skin, resulting in improved gut health. “Fiber combined with polyphenols, act as prebiotics to feed your beneficial gut microbes, thereby reducing inflammation and providing protection to the crucial intestinal lining,” explains Kulp.
The aforementioned study that noted the cholesterol-lowering benefits of eating two apples daily also found that polyphenols could enhance gut microbial activity. However, the authors recommend further research for confirmation.
Related: Having a Hard Time with Bowel Movements? A GI Doc Recommends This Fruit
4. Help with Losing Weight
Fiber has another advantage. “As apples are rich in fiber, they can slow digestion, making you feel more satiated and satisfied after consuming food,” Levee remarks. “This can aid in weight management.”
A review published in 2018 suggested a connection between consuming apples and weight loss.
Related: The #1 Change I Noticed When I Ate an Apple Every Day for a Week
Are There Any Downsides to Eating Apples?
Despite their numerous benefits, according to Zumpano, certain individuals need to be cautious while consuming apples. “Apples primarily contain fructose,” Zumpano says. “Some people are intolerant to fructose which can ferment in their gut, causing gastrointestinal troubles. Thus, individuals with fructose intolerance or those on a low FODMAP diet should avoid eating apples.”
Fun (and Fast) Facts About Apples
Surprised by the benefits of apples? Here are some expert-shared, exciting apple facts you can share at your next quiz night.
“Half of an apple’s fiber content is in the skin,” Zumpano shares.
“Over 7,500 apple varieties grow worldwide,” Levee reveals.
“The United States grows over 2,500 unique types of apples,” Kulp states.
“Apples float as they are 85% water,” Nelson says.
Related: Nutritionists Say This Is the #1 Healthiest Fruit—Do You Eat It Regular
Woman holding two apples
They say an apple a day keeps the doctor away. Doctors and dietitians laud apples for their numerous health benefits. However, how many calories are in an apple? Does it even matter? Generally, it’s a good idea to know all about the foods you’re consuming—including the number of calories in an apple. Calories aren’t everything, though. Having a holistic view of the nutrients or lack thereof is also important.
“Understanding the calories and nutrients in foods may help someone eat a more balanced diet,” says Sherie Nelson, MBA, RDN, the director of wellness at Elior North America. “The benefits of good nutrition go well beyond managing body weight. They support mental well-being, help keep our immune systems strong to fight off illness, improve energy levels, prevent disease and so much more.”
Plus, while calorie counting has (understandably) been put on the hot seat, as it can contribute to disordered eating, some people have to pay closer attention to these numbers and other nutrition facts. “Knowing specific calories and nutrients of food may be particularly important for those suffering from medical conditions that are managed through food choices, such as diabetes or heart disease,” Nelson explains.
OK, so how many calories are in an apple, and what else are you getting when you take a bite (or slice) out of this accessible fruit? Dietitians weigh in.
Related: ‘I’m a Cardiologist and This Is the Nut I Eat Almost Every Single Day for Heart Health’
How Many Calories Are In an Apple?
The number of calories in an apple varies based on its size and whether it has skin. According to the USDA’s FoodData Central, an apple with skin and a three-inch diameter has about 95 calories.
Additionally, applies contain:
Fat: 0.3 grams
Dietary fiber: 4.4 grams
Carbohydrates: 25 grams
Protein: 0.5 grams
Vitamin C: 8 milligrams
Potassium: 195 milligrams
Magnesium: 9.1 milligrams
Want to dig in deeper? “Apples are a good source of soluble fiber, polyphenols and antioxidants, such as quercetin, which is a natural pigment in apples that have been shown to reduce inflammation, blood pressure, allergy symptoms and the incidence of certain diseases,” says Julia Zumpano RD, a registered dietitian with the Cleveland Clinic Center for Human Nutrition.
Related: Is Apple Juice Good For You?
The Health Benefits of Apples
So, what are some of the most tangible health benefits of apples? They include:
1. Better heart health
Apples are absolutely a heart-healthy food. “Apples may help reduce the risk for cardiovascular disease,” says Jason Levee, RD, a registered dietitian at Whole Family Health. “Studies have shown that phytonutrients in plants, especially those in the peel and the pectin fiber working together, may lower serum cholesterol and reduce free radical damage in the cardiovascular system.”
A randomized control trial (RCT) published in The American Journal of Clinical Nutrition found that people eating a daily apple for six weeks could reduce obesity-related inflammation often linked to heart disease regardless of whether a participant lost weight. OK, but what about two? Funny you should ask—another RCT in The American Journal of Clinical Nutrition indicated that noshing on two apples daily for eight weeks could lower blood cholesterol in adults with high cholesterol.
Related: 14 Best Low Calorie Fruits, According to Nutritionists
2. Lower disease risk overall
Eating apples regularly can lower your risk of heart disease, but they’re also so nutrient-dense that they might help reduce your odds of other diseases too.
“The phytonutrients found in apples are quercetin, catechin, phloridzin and chlorogenic acid, which are strong antioxidants,” Nelson says. “These antioxidants support the body cells from damage that occurs with day-to-day living and are linked to reducing the disease risk of some cancers, cardiovascular disease, asthma and diabetes.”
One recent meta-analysis pointed to research showing the role of apple consumption in lowering chronic disease risk and praised the fruit for having “medicinal value.” A separate meta-analysis of more than three dozen studies linked eating apples to lower risks of cancer, hypothesizing that polyphenols might stop tumors from multiplying and growing.
3. Improved gut health
Don’t skip the skin—it’s loaded with fiber that can improve your gut health. “Apples contain two types of fiber, insoluble fiber in the skin and soluble fiber in the meat of the fruit,” says Kim Kulp, RDN, the owner of the Gut Health Connection.
Kulp says the fiber teams up with polyphenols and quercetin in the skin of an apple team up, and your gut is better for it. “Polyphenols, along with the fiber…work as prebiotics to feed your good gut microbes, which can reduce inflammation and protect the all-important intestinal lining,” Kulp says.
The same study that found that two apples daily could reduce cholesterol levels found polyphenols could help with gut microbial activity. However, the authors cautioned we need more research to be sure of this.
Related: Backed Up? This Is the Best Fruit To Eat To Help You Poop, According to a GI Doc
4. Weight loss assistance
That fiber has another benefit too. “As a fiber-rich food, apples may slow digestion, enabling one to recognize their fullness and feel greater satisfaction from food,” Levee says. “This may help with weight management.”
A 2018-published review suggested a link between eating apples and weight loss.
Related: The #1 Change I Noticed When I Ate an Apple Every Day for a Week
Are There Risks to Eating Apples?
Apples are all that and a bag of chips. However, Zumpano says some people will want to exercise caution, even when consuming apples. “The main sugar in apples is fructose,” Zumpano says. “Some people do not tolerate fructose. It can ferment in their gut. Therefore, apples should be avoided to prevent GI symptoms that present with fructose intolerance or those on a low FODMAP diet.”
Fast (Fun) Facts About Apples
How about them apples? We asked each expert to share their favorite apple facts. Table these for your next Trivial Pursuit…pursuit.
“Half of the fiber is in the skin,” Zumpano says.
“There are over 7,500 varieties of apples grown around the world,” Levee says.
More than 2,500 different varieties of apples are grown in the United States,” Kulp says
“Apples float because they are 85% water,” Nelson says.
Related: This Is the #1 Healthiest Fruit, According to Registered Dietitians—Is It Part of Your Diet?
Ideas for Consuming Apples
Need ideas for how to better incorporate apples into your diet? Chew on these.
1. Throw them in salads
Apples can help you level up your afternoon salad. “Apples also make a fun, crunchy, and sometimes tangy addition to any salad,” Levee says.
And not just veggie-based salads. “Try chopped apples in slaw, tuna or chicken salad,” Zumpano suggests.
2. As a dessert
“Few things go together as well as apples and cinnamon,” Kulp says.
If she’s wrong, we don’t want to be right. “This apple pie flavor can easily be created in the microwave,” Kulp explains. “Core and chop one apple and mix it with a tablespoon of water, ¼ teaspoon of cornstarch and ¼ teaspoon of cinnamon. Place the mixture in a covered microwave bowl, and heat until the apples are soft.”
3. By Itself
On the go? Not in the mood to whip something out? An apple shines on its own. “Sometimes, the best way is just to eat the apple by itself and enjoy the satisfying crunch as you bite into a fresh, crisp apple,” Levee says.
Does An Apple a Day Keep the Doctor Away?
Consuming an apple a day certainly won’t hurt—and it will probably help. However, “On its own, no, an apple a day does not keep the doctor away,” Levee says. “Apples don’t meet all of our nutrition needs, but they certainly do contribute to our overall health and wellness in the context of an overall healthy diet and lifestyle.”
Next up: ‘I’m a Cardiologist and This Is the Nut I Eat Almost Every Single Day for Heart Health’
Sources
Sherie Nelson, MBA, RDN, the director of wellness at Elior North America
Apples, raw, with skin. USDA.
Julia Zumpano RD, a registered dietitian with the Cleveland Clinic Center for Human Nutrition
Jason Levee, RD, a registered dietitian at Whole Family Health
Daily apple consumption reduces plasma and peripheral blood mononuclear cell-secreted inflammatory biomarkers in adults with overweight and obesity: a 6-week randomized, controlled, parallel-arm trial. The American Journal of Clinical Nutrition
Two apples a day lower serum cholesterol and improve cardiometabolic biomarkers in mildly hypercholesterolemic adults: a randomized, controlled, crossover trial. The American Journal of Clinical Nutrition.
“An apple a day keeps the doctor away”: The potentials of apple bioactive constituents for chronic disease prevention. Journal of Food Science.
Apple intake and cancer risk: a systematic review and meta-analysis of observational studies. Cambridge University Press.
Kim Kulp, RDN, the owner of the Gut Health Connection
Weight Loss Associated With Consumption of Apples: A Review. The American Journal of Clinical Nutrition.