Food Nutrient Profile - Apples

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Nutrients in 100 grams of Apples

Raw Apples with skin (Malus domestica).

Macros Ratio

Protein Fat Carbs
2%
3%
95%
100 g ▼

Macro Nutrients

Apples
Energy52 kcal
1.8%
Raw Apples with skin provide 52kcal of Energy per 100 grams, meeting 1.8% of the Recommended Dietary Allowance (RDA) of 2900kcal for Men 19-50 years
Fat0.17 g
0.18%
Raw Apples with skin provide 0.17g of Fat per 100 grams, meeting 0.18% of the Recommended Dietary Allowance (RDA) of 97g for Men 19-50 years
Saturated Fat0.028 g
0.088%
Raw Apples with skin provide 0.028g of Saturated Fat per 100 grams, meeting 0.088% of the Recommended Dietary Allowance (RDA) of 32g for Men 19-50 years
Omega 30.009 g
0.56%
Raw Apples with skin provide 0.009g of Omega 3 per 100 grams, meeting 0.56% of the Recommended Dietary Allowance (RDA) of 1.6g for Men 19-50 years
Omega 60.043 g
0.25%
Raw Apples with skin provide 0.043g of Omega 6 per 100 grams, meeting 0.25% of the Recommended Dietary Allowance (RDA) of 17g for Men 19-50 years
Cholesterol0 mg
0%
Raw Apples with skin provide 0mg of Cholesterol per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 290mg for Men 19-50 years
Carbohydrate14 g
10.6%
Raw Apples with skin provide 14g of Carbohydrate per 100 grams, meeting 10.6% of the Recommended Dietary Allowance (RDA) of 130g for Men 19-50 years
Sugars10.4 g
14.3%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Apples with skin provide 10.4g of Sugars per 100 grams, meeting 14.3% of the Recommended Dietary Allowance (RDA) of 72.5g for Men 19-50 years
Fructose5.9 g
8.14%
≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Raw Apples with skin provide 5.9g of Fructose per 100 grams, meeting 8.14% of the Recommended Dietary Allowance (RDA) of 72.5g for Men 19-50 years
Glucose2.43 g
%
Raw Apples with skin provide 2.43g of Glucose per 100 grams, meeting % of the Recommended Dietary Allowance (RDA) of g for Men 19-50 years
Sucrose2.07 g
%
Raw Apples with skin provide 2.07g of Sucrose per 100 grams, meeting % of the Recommended Dietary Allowance (RDA) of g for Men 19-50 years
Fiber2.4 g
6.3%
Raw Apples with skin provide 2.4g of Fiber per 100 grams, meeting 6.3% of the Recommended Dietary Allowance (RDA) of 38g for Men 19-50 years
Protein0.26 g
0.46%
Raw Apples with skin provide 0.26g of Protein per 100 grams, meeting 0.46% of the Recommended Dietary Allowance (RDA) of 56g for Men 19-50 years
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Vitamins

Apples
Vitamin A3 μg
0.33%
RAE, retinol activity equivalents
Raw Apples with skin provide 3μg of Vitamin A per 100 grams, meeting 0.33% of the Recommended Dietary Allowance (RDA) of 900μg for Men 19-50 years
Buy Preformed Vegan Vitamin A
Vitamin B10.017 mg
1.4%
Thiamine
Raw Apples with skin provide 0.017mg of Vitamin B1 per 100 grams, meeting 1.4% of the Recommended Dietary Allowance (RDA) of 1.2mg for Men 19-50 years
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Vitamin B20.026 mg
2%
Riboflavin
Raw Apples with skin provide 0.026mg of Vitamin B2 per 100 grams, meeting 2% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
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Vitamin B30.091 mg
0.57%
Niacin, nicotinic acid, niacinamide
Raw Apples with skin provide 0.091mg of Vitamin B3 per 100 grams, meeting 0.57% of the Recommended Dietary Allowance (RDA) of 16mg for Men 19-50 years
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Vitamin B50.061 mg
1.22%
Pantothenic acid
Raw Apples with skin provide 0.061mg of Vitamin B5 per 100 grams, meeting 1.22% of the Recommended Dietary Allowance (RDA) of 5mg for Men 19-50 years
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Vitamin B60.041 mg
3.15%
Pyridoxine
Raw Apples with skin provide 0.041mg of Vitamin B6 per 100 grams, meeting 3.15% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B93 μg
0.75%
Folates and Folic Acid
Raw Apples with skin provide 3μg of Vitamin B9 per 100 grams, meeting 0.75% of the Recommended Dietary Allowance (RDA) of 400μg for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Apples with skin provide 0μg of Vitamin B12 per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 2.4μg for Men 19-50 years
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Vitamin C4.6 mg
5.1%
Ascorbic acid
Raw Apples with skin provide 4.6mg of Vitamin C per 100 grams, meeting 5.1% of the Recommended Dietary Allowance (RDA) of 90mg for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Apples with skin provide 0IU of Vitamin D per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 600IU for Men 19-50 years
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Vitamin E0.18 mg
1.2%
Tocopherols and Tocotrienols
Raw Apples with skin provide 0.18mg of Vitamin E per 100 grams, meeting 1.2% of the Recommended Dietary Allowance (RDA) of 15mg for Men 19-50 years
Vitamin K2.2 μg
1.83%
Phytomenadione or phylloquinone
Raw Apples with skin provide 2.2μg of Vitamin K per 100 grams, meeting 1.83% of the Recommended Dietary Allowance (RDA) of 120μg for Men 19-50 years

Minerals

Apples
Calcium6 mg
0.6%
Raw Apples with skin provide 6mg of Calcium per 100 grams, meeting 0.6% of the Recommended Dietary Allowance (RDA) of 1000mg for Men 19-50 years
Copper0.027 mg
3%
Raw Apples with skin provide 0.027mg of Copper per 100 grams, meeting 3% of the Recommended Dietary Allowance (RDA) of 0.9mg for Men 19-50 years
Fluoride3.3 μg
0.083%
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Raw Apples with skin provide 3.3μg of Fluoride per 100 grams, meeting 0.083% of the Recommended Dietary Allowance (RDA) of 4000μg for Men 19-50 years
Iron0.12 mg
1.5%
Raw Apples with skin provide 0.12mg of Iron per 100 grams, meeting 1.5% of the Recommended Dietary Allowance (RDA) of 8mg for Men 19-50 years
Magnesium5 mg
1.2%
Raw Apples with skin provide 5mg of Magnesium per 100 grams, meeting 1.2% of the Recommended Dietary Allowance (RDA) of 420mg for Men 19-50 years
Manganese0.035 mg
1.52%
Raw Apples with skin provide 0.035mg of Manganese per 100 grams, meeting 1.52% of the Recommended Dietary Allowance (RDA) of 2.3mg for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus11 mg
1.57%
Raw Apples with skin provide 11mg of Phosphorus per 100 grams, meeting 1.57% of the Recommended Dietary Allowance (RDA) of 700mg for Men 19-50 years
Potassium107 mg
3.15%
Raw Apples with skin provide 107mg of Potassium per 100 grams, meeting 3.15% of the Recommended Dietary Allowance (RDA) of 3400mg for Men 19-50 years
Selenium0 μg
0%
Raw Apples with skin provide 0μg of Selenium per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 55μg for Men 19-50 years
Sodium1 mg
0.067%
Raw Apples with skin provide 1mg of Sodium per 100 grams, meeting 0.067% of the Recommended Dietary Allowance (RDA) of 1500mg for Men 19-50 years
Zinc0.04 mg
0.36%
Raw Apples with skin provide 0.04mg of Zinc per 100 grams, meeting 0.36% of the Recommended Dietary Allowance (RDA) of 11mg for Men 19-50 years
Water85.6 g
2.3%
Raw Apples with skin provide 85.6g of Water per 100 grams, meeting 2.3% of the Recommended Dietary Allowance (RDA) of 3700g for Men 19-50 years

Nutrients in Apples: 100g - Health Benefits and Nutritional Content

Discover the comprehensive nutrition data of raw apples with skin, including macro and micronutrients, in 100g servings. Learn about the health benefits of apples and how they can contribute to a balanced diet.

Discover the Nutritional Power of Raw Apples with Skin

Apples are not just a delicious snack; they are also packed with essential nutrients that can contribute to your overall health. Let's take a closer look at what 100 grams of raw apples with skin can offer.

Vitamins in 100 Grams of Raw Apples with Skin

While apples contain small, trace amounts of other vitamins such as Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic Acid), Vitamin B9 (Folate), Vitamin E, and Vitamin K, they do not contain Vitamin A, Vitamin B3 (Niacin), Vitamin B12, or Vitamin D.

Minerals in 100 Grams of Raw Apples with Skin

Apples also contain trace amounts of Iron, Magnesium, Manganese, and Phosphorus. However, they do not provide Calcium, Fluoride, Selenium, Sodium, or Zinc.

Macronutrients in 100 Grams of Raw Apples with Skin

Interestingly, apples are free from Fat, Saturated Fat, Omega-3, Omega-6, and Protein, making them a low-calorie, nutrient-dense option for those looking to maintain or lose weight.

Why Choose Whole Plant Foods?

Incorporating whole plant foods like apples into your diet can have numerous health benefits. They are rich in essential nutrients, low in calories, and free from unhealthy fats. By choosing whole plant foods, you can nourish your body with the vitamins, minerals, and macronutrients it needs to thrive.

So next time you reach for a snack, consider the humble apple. It's not just a tasty treat; it's a powerhouse of nutrition that can support your health in many ways.

Frequently Asked Questions about Apples

What are the health benefits of Apples?

Apples are a great source of fiber, vitamin C, and antioxidants. They can help improve digestion, support heart health, and reduce the risk of chronic diseases. Additionally, apples are low in calories and can aid in weight management.

Are there any potential risks or side effects of consuming Apples?

Apples are a nutritious fruit that can be a healthy addition to a balanced diet. However, some people may experience digestive issues such as bloating or gas if they consume apples in large quantities, due to their high fiber content. Additionally, some individuals may be allergic to apples, which could cause symptoms such as itching, swelling, or hives. Overall, apples are a safe and healthy food choice for most people when consumed in moderation.

Can I lose weight by eating more Apples?

Apples are a nutritious and low-calorie fruit that can be a helpful addition to a weight loss diet. They are high in fiber, which can help you feel full and satisfied, potentially leading to consuming fewer calories overall. However, weight loss ultimately depends on creating a calorie deficit, so it's important to focus on a balanced diet and overall lifestyle habits in addition to incorporating apples into your meals and snacks.

Can I gain more muscles by eating more Apples if I train consistently?

While apples are a healthy snack option, they do not contain significant amounts of protein needed for muscle growth. To build muscle, it is important to consume adequate protein from plant-based sources such as legumes, tofu, tempeh, nuts, seeds, and whole grains. Additionally, resistance training and consistent exercise are key factors in gaining muscle mass.

Can I eat Apples if I have diabetes?

Yes, apples can be a good choice for people with diabetes. They are low in calories and high in fiber, which can help regulate blood sugar levels. Just be mindful of portion sizes and consider pairing the apple with a source of protein or healthy fat to help further stabilize blood sugar levels.

Can I consume Apples if I am on a Keto diet?

Yes, you can consume apples in moderation on a keto diet. Apples are relatively high in carbs compared to other fruits, so it's important to be mindful of your overall carb intake for the day. Stick to smaller portions and consider incorporating them into your meal plan to ensure you stay within your daily carb limit.

Can I eat Apples if I am on a low fat diet?

Yes, you can eat apples on a low-fat diet. Apples are low in fat and a good source of fiber, vitamins, and antioxidants. They can be a healthy and satisfying snack option for those on a low-fat diet.

What is the environmental impact of producing Apples?

The environmental impact of producing apples is relatively low compared to other crops. Apples require less water and land compared to many other fruits and vegetables. However, the use of pesticides and fertilizers in conventional apple farming can have negative impacts on the environment, such as water pollution and harm to biodiversity. Choosing organic or locally grown apples can help reduce the environmental impact of apple production.




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