Nutrition Facts

Nutrition Facts Apples

Apple calories vary based on the size of the fruit:

apple cartoon
  • Small (5.3 oz) = 80 calories
  • Medium (6.4 oz) = 95 calories
  • Large (7.9 oz) = 116 calories

Apple Nutrition Facts

Apples are a good source of:

  • fiber
  • vitamin C
Snack on 1 apple and you'll get:
  • 15% of the daily value (DV) for fiber
  • 13% DV Vitamin C

Nutrition Facts About Apples

Apples are listed among the "dirty dozen..."

...a list of the top 12 fruits and vegetables that have the highest concentration of pesticide residues.

The negative impact of pesticides on health is well documented!

Washing and rinsing your apples will reduce levels of pesticides, but it will never eliminate them entirely.

So... organic apples! (If you've never tried them, you'll be amazed at home much better they taste than conventionally grown apples.)

If you find organic apples too pricey or too hard to find, and prefer to buy conventionally grown apples, at least peel them to avoid pesticides.

The apple skin is the part most likely to contain pesticide residues and may have toxic residues if covered in petroleum-based waxes.**

However, know that by peeling, you'll be eliminating much of the valuable fiber and some of the important flavonoids, so it may be worth it to pay a little extra for the organic apples.

**Ask your grocer about the kind of wax used. The following types of waxes are preferable to petroleum-based waxes:

  • carnauba wax
  • beeswax
  • shellac

(Organic apples are not wax coated.)

Nutrition Facts for Apples

Different types of apples provide similar nutritional profiles (apple calories, fiber, etc.) despite their difference in taste.

Try a variety of apple types to determine which one you love the most. (I didn't enjoy eating apples until I tried Fuji apples. Now I can't STOP eating them!)

Add Apples To Your Daily Diet

  • Spread thin layer of peanut butter or almond butter on sliced apples.
  • Mix shredded apple into tuna salad.
  • Mix shredded apple with shredded broccoli/cabbage and vinegar to make a "slaw."
  • Mix shredded apple into carrot and raisin slaw.
  • Peanut butter and apple slices sandwich.
  • Baked apples: Core, fill with OJ and cinnamon and bake at 350 until soft (~45 minutes).
  • Spread apple slices with peanut butter, almond butter, or pumpkin seed butter, sprinkle with cinnamon, and dip in lowfat granola.
  • Slice an apple and add it to a protein smoothie! (Skim milk + BSN Lean Dessert Cinnamon Roll flavored protein powder + apple + ice)
  • Lowfat Apple Raisin Crisp Recipe courtesy of Canyon Ranch Health Resort

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