The Benefits of Apples: Does One a Day Really Keep the Doctor Away?

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Apples Benefits and Nutrition Information

Apples are among the world’s most popular fruits. And for good reason! They’re delicious and the health benefits of apples are numerous.

Apples grow on apple trees (Malus domestica), originally from Central Asia.

They are high in fiber, vitamin C, and antioxidants. They are also very filling, despite being low in calories. And multiple studies show that eating apples are beneficial for your health (1, 2).

Apples can be eaten raw, but they can also be used in a variety of recipes, juices, and beverages. There are many different sorts available, each with its own distinct color and size.

This post will answer all of your questions about apples.

Apple Nutrition Facts

Here are the nutrition facts for some of the most popular types of apples. The following facts are for one raw, unpeeled, medium apple (212 grams):

Red DeliciousGranny SmithFujiGalaHoney Crisp
Calories: 125Calories: 123Calories: 133.1Calories: 120.8Calories: 110.2
Water: 86%Water: 86%Water: 86%Water: 86%Water: 86%
Protein: 0.6gProtein: 0.9gProtein: 0.4gProtein: 0.5gProtein: 0.6g
Carbs: 30gCarbs: 29.7gCarbs: 31.9gCarbs: 29.7gCarbs: 29.7g
Sugar: 22gSugar: 20.4gSugar: 24.2gSugar: 21.2gSugar: 21.2g
Fiber: 4.9gFiber: 5.9gFiber: 4.4gFiber: 4.9gFiber: 5.1g
Fat: 0.4gFat: 0.4gFat: 0.4gFat: 0.3gFat: 0.4g

Carbohydrates in Apples

Apples are mostly made up of carbohydrates and water. Specifically, they’re rich in the simple sugars fructose, sucrose, and glucose.

Despite their high carb and sugar contents, the glycemic index (GI) of apples is low, ranging from 29-44.

The glycemic index is a metric that ranks foods on how they affect blood sugar levels following a meal. Low GI values are linked to a range of health benefits (3).

Although apples are relatively high in sugar content, their GI is low due to their high fiber and polyphenol content (4).

But that’s only part of the story. Apples also have a very low glycemic load (GL), coming in around 6 (5).

The GL gives you a more accurate measure of how a food will actually affect your blood sugar. GL tells you how quickly glucose will enter your bloodstream and how much glucose per serving the food will actually deliver (6).

A GL of less than 10 is low, 11 to 20 is moderate, and a GL of greater than 20 is considered high.

Fiber in Apples

Apples are a great source of dietary fiber. In fact, they have more fiber than any other commonly consumed fruit.

This is because apples are often eaten with the skin on (unpeeled), which adds extra fiber to your meal. The exact amount can vary depending on the apple variety and its size.

Apples are Loaded With Fiber

One medium-sized apple (100 grams) provides 4 grams of fiber, or 17% of the DV.

Apples contain both soluble fiber and insoluble fiber, specifically called pectin. Soluble fiber helps lower cholesterol and regulate blood sugar, and has been shown to help prevent digestive issues by feeding your friendly gut bacteria (7, 8).

Fiber also helps you stay satiated and fuller for longer, which can help with weight loss, while also lowering blood sugar levels and boosting your digestive health (9).

SUMMARY
Apples are primarily composed of carbohydrates and water. They also include fiber, which lowers blood sugar levels and promotes digestive health.

Vitamins and Minerals in Apples

Apples contain a wide range of vitamins and minerals, but are an especially good source of vitamin C and potassium.

  • Vitamin C. Also known as ascorbic acid, this vitamin is a potent antioxidant, most commonly found in fruits. It’s an essential nutrient that has many important functions in your body, including boosting your immune system and helping your body build collagen (10, 11, 12).
  • Potassium. This mineral is essential for proper cell function. potassium also plays an active role in fluid balance and muscle contraction, so it’s especially helpful for maintaining healthy blood pressure levels.
SUMMARY
Apples are high in vitamin C and potassium. They may also contain some other vitamins and minerals, but the amounts are generally low.

Antioxidants in Apples

Apples are high in several antioxidants, which are molecules that prevent free radical damage to cells. Free radicals are unstable, highly reactive molecules that can damage proteins, fats, and DNA. These include (1, 13):

  • Quercetin. A flavonoid found in many plant foods, quercetin may have anti-inflammatory, antiviral, anticancer, and antidepressant effects, according to animal studies (14, 15).
  • Catechin. Also present in high amounts in green tea, catechin has been shown to possess anticancer, anti-obesity, antidiabetic, anticardiovascular, anti-infectious, hepatoprotective, and neuroprotective effects in humans (16).
  • Chlorogenic acid. Also found in coffee, chlorogenic acid may help lower blood sugar and aid in weight loss, according to some animal studies (17, 18).
SUMMARY
Apples are high in antioxidants, including quercetin, catechin, and chlorogenic acid, which are all found in abundance. Many of apples’ advantages are due to plant chemicals like these.

Apples and Weight Loss

Apples can be especially helpful for weight loss. They are high in fiber, low in calories (about 95 calories per 100 grams), and relatively filling.

Apples Can Help With Weight Loss

All of these factors can help keep you feeling satisfied longer, which is key to avoiding the impulse to reach for unhealthy snacks (19).

One 12-week study, had women eat 1.5 large apples (300 grams) every day. Over the course of the study, participants lost 2.9 pounds (1.3 kg) (20).

For this reason, apples may be a good addition to a weight loss diet, especially if eaten as snacks or before meals.

SUMMARY
Apples may aid in the success of a healthy weight-reduction plan due to their high fiber and low calorie content.

Health Benefits of Apples

Given the enormous popularity of apples, it’s no wonder they’ve been so extensively researched.

Blood Sugar Control and Type 2 Diabetes

Some research suggests that consuming apples may help to reduce blood sugar levels and prevent insulin resistance and diabetes. (20).

Soluble fiber, phloridzin, and other polyphenols in apples may also slow your digestion and absorption of sugars (21).

This study of 38,018 women found that eating 1 or more apples each day was linked to a 28% lower risk of developing type 2 diabetes (22).

Cholesterol and Cardiovascular Disease

Several studies have looked at apples’ possible protective effects on heart disease.

This animal study found that apples can reduce total cholesterol levels and plaque buildup in arteries (23).

But what about in humans?

A study of Finnish people published in the British Medical Journal found that those who ate more than 1.9 ounces (54 grams) of apples per day had a lower risk of heart disease. Specifically, the risk of dying from heart disease was 43% lower in women and 19% in men (24).

Cancer

Many in vitro and animal studies suggest that the phytonutrients in apples can protect against cancers of the lungs and colon (25, 26).

In fact, one study found those who ate one or more apples every day had a 20% decreased risk of developing colorectal cancer, and an 18% lower risk of breast cancer (27).

SUMMARY
Studies suggest that apples may help protect against diabetes, heart disease, and cancer.

Video: Why Apples are Truly a Nutrition Powerhouse

Potential Downsides of Eating Apples

Most people digest apples well.

However, those with IBS might want to avoid apples or talk to their doctor (28). Apples contain FODMAPs, short-chain carbohydrates that can cause symptoms like gas, bloating, and diarrhea.

Apples also contain the simple sugar fructose. This can be problematic for people with fructose intolerance or malabsorption.

SUMMARY
Apples are healthy for most people, but those with specific digestive conditions may want to talk to their doctor before adding them to their diet

The Benefits of Apples FAQ

How many apples should I eat a day for weight loss?

While there is no one “right” answer to this question, eating 1.5 large apples per day (300 grams) has been shown to help with weight loss in a 12-week study.

Can apples help me control my blood sugar levels?

Some research suggests that apples may help reduce blood sugar levels and prevent insulin resistance and diabetes.

What are some of the health benefits of eating apples?

Apples are high in antioxidants, including quercetin, catechin, and chlorogenic acid, which may help protect against cancer, heart disease, and type 2 diabetes.

The Benefits of Apples Conclusion

Apples are a healthy fruit that provides many health benefits. They are high in antioxidants, soluble fiber, and phytonutrients, which may help protect against cancer, heart disease, and type 2 diabetes. Additionally, apples are low in calories and easy to digest. Although some people with digestive conditions like IBS should avoid them, for most people apples are a healthy addition to their diet.

What is your favorite kind of apple?

References

  1. Boyer, Jeanelle, and Rui Hai Liu. “Apple phytochemicals and their health benefits.” Nutrition journal vol. 3 5. 12 May. 2004, doi:10.1186/1475-2891-3-5
  2. Hyson, Dianne A. “A comprehensive review of apples and apple components and their relationship to human health.” Advances in nutrition (Bethesda, Md.) vol. 2,5 (2011): 408-20. doi:10.3945/an.111.000513
  3. Rizkalla, S W et al. “Health benefits of low glycaemic index foods, such as pulses, in diabetic patients and healthy individuals.” The British journal of nutrition vol. 88 Suppl 3 (2002): S255-62. doi:10.1079/BJN2002715
  4. Hanhineva, Kati et al. “Impact of dietary polyphenols on carbohydrate metabolism.” International journal of molecular sciences vol. 11,4 1365-402. 31 Mar. 2010, doi:10.3390/ijms11041365
  5. “Glycemic Index and Glycemic Load.” Linus Pauling Institute, 4 Jan. 2022, https://lpi.oregonstate.edu/mic/food-beverages/glycemic-index-glycemic-load.
  6. “The Lowdown on Glycemic Index and Glycemic Load.” Harvard Health, 14 Apr. 2021, https://www.health.harvard.edu/diseases-and-conditions/the-lowdown-on-glycemic-index-and-glycemic-load.
  7. Guevara-Arauza, J.C., de Jesús Ornelas-Paz, J., Pimentel-González, D.J. et al. Prebiotic effect of mucilage and pectic-derived oligosaccharides from nopal (Opuntia ficus-indica). Food Sci Biotechnol 21, 997–1003 (2012). https://doi.org/10.1007/s10068-012-0130-1
  8. Macfarlane, S et al. “Review article: prebiotics in the gastrointestinal tract.” Alimentary pharmacology & therapeutics vol. 24,5 (2006): 701-14. doi:10.1111/j.1365-2036.2006.03042.x
  9. James W Anderson, Pat Baird, Richard H Davis, Jr, Stefanie Ferreri, Mary Knudtson, Ashraf Koraym, Valerie Waters, Christine L Williams, Health benefits of dietary fiber, Nutrition Reviews, Volume 67, Issue 4, 1 April 2009, Pages 188–205, https://doi.org/10.1111/j.1753-4887.2009.00189.x
  10. Li, Yi, and Herb E Schellhorn. “New developments and novel therapeutic perspectives for vitamin C.” The Journal of nutrition vol. 137,10 (2007): 2171-84. doi:10.1093/jn/137.10.2171
  11. Pullar, Juliet M et al. “The Roles of Vitamin C in Skin Health.” Nutrients vol. 9,8 866. 12 Aug. 2017, doi:10.3390/nu9080866
  12. Carr, Anitra C, and Silvia Maggini. “Vitamin C and Immune Function.” Nutrients vol. 9,11 1211. 3 Nov. 2017, doi:10.3390/nu9111211
  13. Awad, Mohamed A., et al. “Flavonoid and Chlorogenic Acid Levels in Apple Fruit: Characterisation of Variation.” Scientia Horticulturae, Elsevier, 25 Feb. 2000, https://www.sciencedirect.com/science/article/abs/pii/S0304423899001247.
  14. Spedding, G et al. “Inhibition of reverse transcriptases by flavonoids.” Antiviral research vol. 12,2 (1989): 99-110. doi:10.1016/0166-3542(89)90073-9
  15. Murakami, Akira et al. “Multitargeted cancer prevention by quercetin.” Cancer letters vol. 269,2 (2008): 315-25. doi:10.1016/j.canlet.2008.03.046
  16. Isemura, Mamoru. “Catechin in Human Health and Disease.” Molecules (Basel, Switzerland) vol. 24,3 528. 1 Feb. 2019, doi:10.3390/molecules24030528
  17. Meng, Shengxi et al. “Roles of chlorogenic Acid on regulating glucose and lipids metabolism: a review.” Evidence-based complementary and alternative medicine : eCAM vol. 2013 (2013): 801457. doi:10.1155/2013/801457
  18. Yan, Yongwang et al. “Use of Chlorogenic Acid against Diabetes Mellitus and Its Complications.” Journal of immunology research vol. 2020 9680508. 28 May. 2020, doi:10.1155/2020/9680508
  19. Ello-Martin, Julia A et al. “Dietary energy density in the treatment of obesity: a year-long trial comparing 2 weight-loss diets.” The American journal of clinical nutrition vol. 85,6 (2007): 1465-77. doi:10.1093/ajcn/85.6.1465
  20. Oliveira, Maria Conceição de, et al. “Weight Loss Associated with a Daily Intake of Three Apples or Three Pears among Overweight Women.” Nutrition, Elsevier, 21 Feb. 2003, https://www.sciencedirect.com/science/article/abs/pii/S089990070200850X.
  21. Johnston, Kelly L, et al. “Possible Role for Apple Juice Phenolic Compounds in the Acute Modification of Glucose Tolerance and Gastrointestinal Hormone Secretion in Humans.” Wiley Online Library, John Wiley & Sons, Ltd, 23 Oct. 2002, https://onlinelibrary.wiley.com/doi/abs/10.1002/jsfa.1264.
  22. Song, Yiqing et al. “Associations of dietary flavonoids with risk of type 2 diabetes, and markers of insulin resistance and systemic inflammation in women: a prospective study and cross-sectional analysis.” Journal of the American College of Nutrition vol. 24,5 (2005): 376-84. doi:10.1080/07315724.2005.10719488
  23. Décordé, Kelly et al. “Phenolics from purple grape, apple, purple grape juice and apple juice prevent early atherosclerosis induced by an atherogenic diet in hamsters.” Molecular nutrition & food research vol. 52,4 (2008): 400-7. doi:10.1002/mnfr.200700141
  24. Knekt, P et al. “Flavonoid intake and coronary mortality in Finland: a cohort study.” BMJ (Clinical research ed.) vol. 312,7029 (1996): 478-81. doi:10.1136/bmj.312.7029.478
  25. Gerhauser, Clarissa. “Cancer chemopreventive potential of apples, apple juice, and apple components.” Planta medica vol. 74,13 (2008): 1608-24. doi:10.1055/s-0028-1088300
  26. Barth, S W et al. “Cloudy apple juice decreases DNA damage, hyperproliferation and aberrant crypt foci development in the distal colon of DMH-initiated rats.” Carcinogenesis vol. 26,8 (2005): 1414-21. doi:10.1093/carcin/bgi082
  27. Gallus, S et al. “Does an apple a day keep the oncologist away?.” Annals of oncology : official journal of the European Society for Medical Oncology vol. 16,11 (2005): 1841-4. doi:10.1093/annonc/mdi361
  28. Gibson, Peter R, and Susan J Shepherd. “Evidence-based dietary management of functional gastrointestinal symptoms: The FODMAP approach.” Journal of gastroenterology and hepatology vol. 25,2 (2010): 252-8. doi:10.1111/j.1440-1746.2009.06149.x

*Author's Note: The content on this website is meant to be informative in nature, but it should not be taken as medical advice. The content of our articles is not intended for use as diagnosis, prevention, and/or treatment of health problems. It's always best to speak with your doctor or a certified medical professional before making any changes to your lifestyle, diet, or exercise routine, or trying a new supplement.

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AUTHOR
Matt Walter, CHN, M.A.T
I studied Food Science and Human Nutrition at Washington State University and interned as a Strength and Conditioning Coach for the WSU football team. I am a Certified Holistic Nutritionist and former personal trainer and competitive CrossFit athlete. My mission is to make embracing and adopting a healthy vegan lifestyle simple and fun!

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