Here are the nutrition factsTrusted Source for one raw, unpeeled, medium-sized apple (182 grams):
- Calories: 94.6
- Water: 156 grams
- Protein: 0.43 grams
- Carbs: 25.1 grams
- Sugar: 18.9 grams
- Fiber: 4.37 grams
- Fat: 0.3 grams
Carbs in apples
Apples are mainly composed of carbs and water. They’re rich in simple sugars, such as fructose, sucrose, and glucose.
Despite their high carb and sugar contents, their glycemic index (GI) is low, ranging 29–44.
The GI is a measure of how food affects the rise in blood sugar levels after eating. Low values are associated with various health benefits.
Due to their high fiber and polyphenol counts, fruits often have a low GI score.
Fiber
Apples are very rich in fiber. A single medium-sized apple (182 grams) contains 4.37 gramsTrusted Source of this nutrient, which is approximately 16% of the Daily Value (DV)Trusted Source.
A portion of their fiber comes from insoluble and soluble fibers called pectin. Soluble fiber is associated with numerous health benefits, partly because it feeds the friendly bacteria in your gut.
Fiber may also help improve fullness and cause weight loss while lowering blood sugar levels and boosting digestive function.
SUMMARY
Apples are mainly made up of carbs and water. They also contain fiber, which moderates blood sugar levels and promotes gut health.
Vitamins and minerals
Apples boast many vitamins and minerals, though not in high amounts. However, apples are usually a good source of vitamin C.
- Vitamin C. Also called ascorbic acid, this vitamin is a common antioxidant in fruits. It’s an essential dietary nutrient that has many important functions in your body.
- Potassium. The main mineral in apples, potassium may benefit heart health when consumed in high amounts.
SUMMARY
Apples are not particularly rich in vitamins and minerals. However, they contain decent amounts of both vitamin C and potassium.
Other plant compounds
Apples are high in various antioxidant plant compounds, which are responsible for many of their health benefits. These include:
- Quercetin. A nutrient that also occurs in many plant foods, quercetin may have anti-inflammatory, antiviral, anticancer, and antidepressant effects.
- Catechin. A natural antioxidant, catechin is also present in large amounts in green tea and has been shown to improve mitochondrial health.
- Chlorogenic acid. Also found in coffee, chlorogenic acid has been found to lower blood sugar and cause weight loss in some studiesTrusted Source.
