Apple fruit nutrition facts

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Nutrition, Health & Wellness

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	4	5
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 facts	Units	Value 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)

Fruit facts - Fruit nutrition