Apple fruit nutrition facts

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Nutrition, Health & Wellness

Apple fruit nutrition facts

Apple is a pomaceous fruit and the apple tree (Malus domestica) belongs to the family of roses Rosaceae and genus Malus.

The saying "An apple a day will keep the doctor away" highlights about nutrition benefits of this fruit. Though the sayings may not be considered as exact facts, along with other complementing nutrients we can keep the doctor away.

Given below is the nutrition facts and values of the raw fruit with skin.
Nearly 10% of the fruit is wasted as core and stem.
The nutrition facts and values are given for the edible portion of the fruit.
To be easier for the user the values are given for 100 grams weight of the fruit as well as servings of one cup of chopped fruit and one medium sized fruit.
Please note that the nutrition facts of the apple may vary slightly with variety, size and stage of ripening of the fruit.

Nutrition facts

Nutrients
Units
Value per
100g
1 cup
chopped
(125g)
One medium
size
apple
(182g)
Protein
g
0.26
0.33
0.47
Total lipid (fat)
g
0.17
0.21
0.31
Ash
g
0.19
0.24
0.35
Carbohydrate
g
13.81
17.26
25.13
Dietary fibre
g
2.4
3.0
4.4
Water
g
85.56
106.95
155.72
Energy
kcal
52
65
95

The above nutrition facts of the fruit clearly shows, that though it may be filling to eat, it is low in calories.
Nutrition facts of this fruit indicate a high content of both soluble and insoluble dietary fiber.

Nutrition facts - sugars and carbohydrates

Sugars
carbohydrates
Units
Value per
100 g
One cup
chopped
(125g)
One medium
size
apple
(182g)
Sugars
g
10.39
12.99
18.91
Sucrose
g
2.07
2.59
3.77
Glucose (dextrose)
g
2.43
3.04
4.42
Fructose
g
5.90
7.38
10.74
Starch
g
0.05
0.06
0.09

Apple is considered low in carbohydrates and sugars. One of the facts and secrets of reducing weight is eating it often. This gives a filled feeeling.

Apple fruit nutrition facts - minerals

Mineral nutrition
Units
Value per
100g
One cup
chopped
(125g)
One medium
size
apple
(182g)
Calcium
mg
6
8
11
Iron
mg
0.12
0.15
0.22
Magnesium
mg
5
6
9
Phosphorus
mg
11
14
20
Potassium
mg
107
134
195
Sodium
mg
1
1
2
Zinc
mg
0.04
0.05
0.07
Copper
mg
0.027
0.034
0.049
Manganese
mg
0.035
0.044
0.064
Fluoride
mcg
3.3
4.1
6.0

Apple fruit nutrition facts - vitamins

Vitamins
nutrition
Units
Value
per
100 g
1 cup
chopped
(125g)
1 medium
size
apple
(182g)
Vitamin C
mg
4.6
5.8
8.4
Thiamin
mg
0.017
0.021
0.031
Riboflavin
mg
0.026
0.033
0.047
Niacin
mg
0.091
0.114
0.166
Pantothenic acid
mg
0.061
0.076
0.111
Vitamin B-6
mg
0.041
0.051
0.075
Folate
mcg
3
4
5
Choline
mg
3.4
4.2
6.2
Vitamin A, RAE*
mcg
3
45
Vitamin A, IU
IU
54
68
98
Vitamin E (alpha-tocopherol)
mg
0.18
0.23
0.33
Vitamin K (phylloquinone)
mcg
2.2
2.8
4.0
*RAE: Retinol Activity Equivalents

Apple fruit Nutrition facts - lipids

Lipids nutrition factsUnitsValue
per
100 g
1 cup
chopped
(125g)
1 medium
size
apple
(182g)
Fatty acids saturated
g
0.028
0.035
0.051
Fatty acids monounsaturated
g
0.007
0.009
0.013
Fatty acids polyunsaturated
g
0.051
0.064
0.093
Phytosterols
mg
12
15
22

The apple is low in lipids and rich in a variety of flavonoids.

Apple fruit nutrition facts - amino acids

Amino acids facts
Units
Value per
100g

One cup
chopped
(125g)
One medium
size
(182g)
Tryptophan
g
0.001
0.001
0.002
Threonine
g
0.006
0.007
0.011
Isoleucine
g
0.006
0.007
0.011
Leucine
g
0.013
0.016
0.024
Lysine
g
0.012
0.015
0.022
Methionine
g
0.001
0.001
0.002
Cystine
g
0.001
0.001
0.002
Phenylalanine
g
0.006
0.007
0.011
Tyrosine
g
0.001
0.001
0.002
Valine
g
0.012
0.015
0.022
Arginine
g
0.006
0.007
0.011
Histidine
g
0.005
0.006
0.009
Alanine
g
0.011
0.014
0.020
Aspartic acid
g
0.070
0.087
0.127
Glutamic acid
g
0.025
0.031
0.045
Glycine
g
0.009
0.011
0.016
Proline
g
0.006
0.007
0.011
Serine
g
0.010
0.013
0.018


Source: USDA National Nutrient Database for Standard Reference (2009)

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