The Gardener's Network
Nav Menu

Holiday Insights









Deck boxes:
All shapes and sizes




Amazon.com
Search for:
Gardening

Apples are Nutritious

Apple Nutrition: They say "An apple a day, keeps the Doctor away". Throughout the ages, people knew that eating apples was healthy for you.

At first, people just enjoyed eating apples and feeling better for it. Over time,  scientists and nutritionists studied the apple. A whole field of study called "pomology" evolved, to study the benefits of apples and other firm fruit. Even today, more and more evidence is piling up in support of  the apple. So, munch, crunch, and enjoy!

Low in Calories The older we get, the harder it is to keep the weight down. Apples are a tasty snack that is kind to calorie counters.

High in Fiber One thing nutritionists tell us is that living in today's fast paced society, most Americans do not have enough high fiber in their diets. Enter the apple, the prefect high fiber additive.   

An absence of Cholesterol There is absolutely no cholesterol in apples. So, you can feel good about munching away to your "hearts" content! 

Zero Sodium That's right, zero, zip and none. So, anyone on a low salt diet can eat all the apples they want.

Other health benefits It seems the more the apple is studied, more and more health benefits are discovered.


Nutritional Values:

Listed below is the complete table of Nutritional value for one raw, medium and a large apple.

Source: USDA National Nutrient Database
Nutrient Units Value per
100 grams of
edible portion
1 large (3-1/4" dia) (approx 2 per lb)
-------
212 g
1 medium (2-3/4" dia) (approx 3 per lb)
-------
138 g
Proximates
Water
g
83.93
177.932
115.823
Energy
kcal
59
125.080
81.420
Energy
kj
247
523.640
340.860
Protein
g
0.19
0.403
0.262
Total lipid (fat)
g
0.36
0.763
0.497
Ash
g
0.26
0.551
0.359
Carbohydrate, by difference
g
15.25
32.330
21.045
Fiber, total dietary
g
2.7
5.724
3.726
Minerals
Calcium, Ca
mg
7
14.840
9.660
Iron, Fe
mg
0.18
0.382
0.248
Magnesium, Mg
mg
5
10.600
6.900
Phosphorus, P
mg
7
14.840
9.660
Potassium, K
mg
115
243.800
158.700
Sodium, Na
mg
0
0.000
0.000
Zinc, Zn
mg
0.04
0.085
0.055
Copper, Cu
mg
0.041
0.087
0.057
Manganese, Mn
mg
0.045
0.095
0.062
Selenium, Se
mcg
0.3
0.636
0.414
Vitamins
Vitamin C, total ascorbic acid
mg
5.7
12.084
7.866
Thiamin
mg
0.017
0.036
0.023
Riboflavin
mg
0.014
0.030
0.019
Niacin
mg
0.077
0.163
0.106
Pantothenic acid
mg
0.061
0.129
0.084
Vitamin B-6
mg
0.048
0.102
0.066
Folate, total
mcg
3
6.360
4.140
Folic acid
mcg
0
0.000
0.000
Folate, food
mcg
3
6.360
4.140
Folate, DFE
mcg_DFE
3
6.360
4.140
Vitamin B-12
mcg
0.00
0.000
0.000
Vitamin A, IU
IU
53
112.360
73.140
Retinol
mcg
0
0.000
0.000
Vitamin A, RAE
mcg_RAE
3
6.360
4.140
Vitamin E
mg_ATE
0.320
0.678
0.442
Tocopherol, alpha
mg
0.32
0.678
0.442
Lipids
Fatty acids, total saturated
g
0.058
0.123
0.080
4:0
g
0.000
0.000
0.000
6:0
g
0.000
0.000
0.000
8:0
g
0.000
0.000
0.000
10:0
g
0.000
0.000
0.000
12:0
g
0.001
0.002
0.001
14:0
g
0.002
0.004
0.003
16:0
g
0.048
0.102
0.066
18:0
g
0.007
0.015
0.010
Fatty acids, total monounsaturated
g
0.015
0.032
0.021
16:1 undifferentiated
g
0.001
0.002
0.001
18:1 undifferentiated
g
0.014
0.030
0.019
20:1
g
0.000
0.000
0.000
22:1 undifferentiated
g
0.000
0.000
0.000
Fatty acids, total polyunsaturated
g
0.105
0.223
0.145
18:2 undifferentiated
g
0.087
0.184
0.120
18:3 undifferentiated
g
0.018
0.038
0.025
18:4
g
0.000
0.000
0.000
20:4 undifferentiated
g
0.000
0.000
0.000
20:5 n-3
g
0.000
0.000
0.000
22:5 n-3
g
0.000
0.000
0.000
22:6 n-3
g
0.000
0.000
0.000
Cholesterol
mg
0
0.000
0.000
Phytosterols
mg
12
25.440
16.560
Amino acids
Tryptophan
g
0.002
0.004
0.003
Threonine
g
0.007
0.015
0.010
Isoleucine
g
0.008
0.017
0.011
Leucine
g
0.012
0.025
0.017
Lysine
g
0.012
0.025
0.017
Methionine
g
0.002
0.004
0.003
Cystine
g
0.003
0.006
0.004
Phenylalanine
g
0.005
0.011
0.007
Tyrosine
g
0.004
0.008
0.006
Valine
g
0.009
0.019
0.012
Arginine
g
0.006
0.013
0.008
Histidine
g
0.003
0.006
0.004
Alanine
g
0.007
0.015
0.010
Aspartic acid
g
0.034
0.072
0.047
Glutamic acid
g
0.020
0.042
0.028
Glycine
g
0.008
0.017
0.011
Proline
g
0.007
0.015
0.010
Serine
g
0.008
0.017
0.011
Other
Caffeine
mg
0
0.000
0.000
Theobromine
mg
0
0.000
0.000


More Information:

Apple Nutrition from the University of Illinois Extension

Buy Apple Trees - many varieties of apple and other fruit trees to choose from.

Bird Netting

Compost Tumbers make the very best dirt!

Buy a Composter now

More on Composters

bird, control, netting, net, bulk
Bird Control Netting

About this Fruit:
Apples Home
How to Grow
Nutrition
History
Insects & Disease
Storage
Pruning
Recipes
Links
Buy Apple Trees

Shop For:

Gardening:
Seeds - 500 Varieties
Organic Supplies

Cold Frames
Composters
Garden Fertilizers
Greenhouses
House Plants
Garden Planters
Raised Beds
Garden Supplies

Trees, Shrubs, Vines

Yard & Deck:
Hammocks
Hose Carts/Reels
Outdoor Storage
Rock Enclosures
Solar Lights
Pest Control

Seasonal /Holiday:
Halloween
Carving Kits, Supplies
Decorations

Foggers, Misters
Gory, Scary Props
Jello Molds
Party Supplies

Other:
Tomato Strainer
Food Processing
Kitchen Gadgets
Kid's Playhouses





tomato, press, food, processor, mill, roma
Tomato Sauce Maker


| Home | How to Grow | Flowers | Fruit | Bulbs | Vegetables | Lawn Care | Pumpkins | House Plants |
| Garden Shop |
Herbs | Organic | Plant Problems | Bushes 'n Shrubs | Trees | 4 the Birds | Garden Recipes |


Copyright 1999 - 2016 © by Premier Star Company