Apples: Benefits, nutrition, and tips

Apples contain antioxidants, vitamins, dietary fiber, and a range of other nutrients. Due to their varied nutrient content, apples can be a healthful component of a balanced diet.

Apples come in a variety of shapes, colors, and flavors. They provide a range of nutrients that can benefit many aspects of a person’s health.

Eating a diet rich in a variety of fruits and vegetables, including apples, may help reduce the risk of several conditions, such as:

• cancer
• obesity
• heart disease
• diabetes

This article looks at the nutritional content of apples and how they may benefit a person’s health.

Nutrition

The table below shows the amount of nutrients in a medium raw apple.

It also shows how much an adult needs of each nutrient, according to the 2020–2025 Dietary Guidelines for Americans. A person’s needs vary according to their age and sex.

NutrientAmount Daily adult requirement (ages 19–30)Energy (calories)
104
males: 2,400
females: 2,000Protein (g) 0.5210–35Total dietary fiber (g)4.8males: 34
females: 28Calcium (mg)121,000Iron (mg)0.24males: 8
females: 18Magnesium (mg)10males: 400
females: 310Potassium (mg)214males: 3,400
females: 2,600Vitamin C (mg)9.2males: 90
females: 75Folate (mcg)6400

How can other fruits benefit a person’s health? Find out here.

Types

There are many varieties of apples, as well as several ways of consuming them.

Some popular apple varieties include:

• McIntosh: a juicy, red apple with tender, white flesh and a tangy flavor
• Red delicious: a crisp, juicy red apple
• Fuji: a yellow and red apple with firm, sweet flesh
• Granny Smith: a green apple with crisp, greenish flesh and a sharp flavor
• Golden Delicious: a yellow apple with a mild, sweet flavor

Risks and considerations

Eating an apple is unlikely to trigger serious side effects in most people, but some may need to take care.

The sections below list some potential risks of eating apples.

Toxins

Apple seeds contain cyanide. Swallowing whole seeds is unlikely to cause harm, but chewing and swallowing many apple seeds could be dangerous.

Learn more about apple seeds and toxins.

Allergies

Some people may have an allergic reaction after eating apples. Anyone who experiences hives, swelling, or difficulty breathing should seek immediate medical attention.

If these symptoms progress to anaphylaxis, it could become life threatening.

Find out more about apple allergies.

Teeth

In the past, there was a widespread belief that eating an apple could help remove plaque from the teeth. However, studies have not found strong evidence of this. Brushing the teeth regularly is more likely to have this effect.

In addition, the acidic content of apples may contribute to a buildup of plaque. It is recommended for people to rinse their mouth with water or brush their teeth after eating an apple.

Choking

Young children and older adults who have difficulty swallowing may be at risk of choking on raw apple pieces. Consuming unsweetened applesauce or other forms of cooked apple may be a better option.

What are the top 10 healthy foods?

Q:

Should I eat the peel of an apple?

Anonymous

A:

The peels of apples contain beneficial nutrients, such as fiber, vitamins, minerals, and antioxidants. Whenever possible, people should consume the edible peels of fruits, including apples, pears, and peaches, to take full advantage of all the nutrients the whole fruit offers. Peeling apples will lower the fiber and overall nutrient content of the fruit.

In fact, research has shown that although both an apple’s flesh and peel are highly nutritious, the peel contains certain antioxidants that the flesh does not.

Plus, several studies have shown that the antioxidant capacity of apple peel is up to 4 times higher than apple flesh.

So, to get the most out of an apple, eat the peel. However, be sure to properly wash the apple before consuming it to reduce the chances of ingesting contaminants, such as pesticides.

Jillian Kubala, MS, RDAnswers represent the opinions of our medical experts. All content is strictly informational and should not be considered medical advice.

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Frequently asked questions

This section answers some common questions about apples.

What vitamins are in apples?

Apples contain many of the vitamins necessary for healthy body function. Different types of apples will contain different amounts.

Generally, apples contain the following vitamins:

• vitamin A
• vitamin C
• vitamin E

They also contain a variety of B vitamins, such as:

• vitamin B1, or thiamine
• vitamin B2, or riboflavin
• vitamin B3, or niacin
• vitamin B6, or pyridoxine
• vitamin B9, or folate

Aside from vitamin C, apples only provide small amounts of these vitamins.

Some of these vitamins are present in the skin. For the most nutritional benefit, a person should consume the skin as well as the flesh of the apple.

Additionally, apples contain very small amounts of different minerals, including:

• calcium
• iron
• potassium
• magnesium
• phosphorus
• sodium
• zinc
• manganese

Which apple is lowest in sugar?

Apples have some amount of natural sugar, which gives them sweetness. The amount of sugar varies with the type of apple.

In comparing some of the most popular types of apples, the Granny Smith variety has the lowest sugar and Fuji has the highest sugar.

All calculations are grams of sugar per 100 g of apple:

Apple typeTotal sugar contentGranny Smith10.6 gRed Delicious12.2 gHoneycrisp12.4 gFuji13.3 g

Summary

Apples are a valuable part of any diet. They are rich in vitamins, minerals, and fiber, which can help control hunger and regulate blood sugar.

Eaten regularly, preferably with the nutrient-rich skin on, apples can supplement any diet with important vitamins and minerals. There are very few risks to apples, except for allergies and toxins from eating many apple seeds.

There are many varieties of apples. They come with different nutrition profiles but are fairly similar in how much sugar, carbohydrates, and protein they contain.