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How Healthy Are Apples? From Calories to Whether They *Really* Keep the Doctor Away, Here's What to Know

Source: How Healthy Are Apples? From Calories to Whether They *Really* Keep the Doctor Away, Here's What to Know
Parade, April 6, 2024
How Healthy Are Apples? From Calories to Whether They *Really* Keep the Doctor Away, Here's What to Know

They say an apple a day keeps the doctor away. Doctors and dietitians laud apples for their numerous health benefits. However, how many calories are in an apple? Does it even matter? Generally, it's a good idea to know all about the foods you're consuming—including the number of calories in an apple. Calories aren't everything, though. Having a holistic view of the nutrients or lack thereof is also important.

"Understanding the calories and nutrients in foods may help someone eat a more balanced diet," says Sherie Nelson, MBA, RDN, the director of wellness at Elior North America. "The benefits of good nutrition go well beyond managing body weight. They support mental well-being, help keep our immune systems strong to fight off illness, improve energy levels, prevent disease and so much more."

Plus, while calorie counting has (understandably) been put on the hot seat, as it can contribute to disordered eating, some people have to pay closer attention to these numbers and other nutrition facts. "Knowing specific calories and nutrients of food may be particularly important for those suffering from medical conditions that are managed through food choices, such as diabetes or heart disease," Nelson explains.

OK, so how many calories are in an apple, and what else are you getting when you take a bite (or slice) out of this accessible fruit? Dietitians weigh in.

How Many Calories Are In an Apple?

The number of calories in an apple varies based on its size and whether it has skin. According to the USDA's FoodData Central, an apple with skin and a three-inch diameter has about 95 calories.

Additionally, applies contain:

  • Fat: 0.3 grams
  • Dietary fiber: 4.4  grams
  • Carbohydrates: 25 grams
  • Protein: 0.5 grams
  • Vitamin C: 8 milligrams
  • Potassium: 195 milligrams
  • Magnesium: 9.1 milligrams

Want to dig in deeper? "Apples are a good source of soluble fiber, polyphenols and antioxidants, such as quercetin, which is a natural pigment in apples that have been shown to reduce inflammation, blood pressure, allergy symptoms and the incidence of certain diseases," says Julia Zumpano RD, a registered dietitian with the Cleveland Clinic Center for Human Nutrition. 

The Health Benefits of Apples

So, what are some of the most tangible health benefits of apples? They include:

1. Better heart health

Apples are absolutely a heart-healthy food. "Apples may help reduce the risk for cardiovascular disease," says Jason Levee, RD, a registered dietitian at Whole Family Health. "Studies have shown that phytonutrients in plants, especially those in the peel and the pectin fiber working together, may lower serum cholesterol and reduce free radical damage in the cardiovascular system."

A randomized control trial (RCT) published in The American Journal of Clinical Nutrition found that people eating a daily apple for six weeks could reduce obesity-related inflammation often linked to heart disease regardless of whether a participant lost weight. OK, but what about two? Funny you should ask—another RCT in The American Journal of Clinical Nutrition indicated that noshing on two apples daily for eight weeks could lower blood cholesterol in adults with high cholesterol. 

2. Lower disease risk overall

Eating apples regularly can lower your risk of heart disease, but they're also so nutrient-dense that they might help reduce your odds of other diseases too.

"The phytonutrients found in apples are quercetin, catechin, phloridzin and chlorogenic acid, which are strong antioxidants," Nelson says. "These antioxidants support the body cells from damage that occurs with day-to-day living and are linked to reducing the disease risk of some cancers, cardiovascular disease, asthma and diabetes."

One recent meta-analysis pointed to research showing the role of apple consumption in lowering chronic disease risk and praised the fruit for having "medicinal value." A separate meta-analysis of more than three dozen studies linked eating apples to lower risks of cancer, hypothesizing that polyphenols might stop tumors from multiplying and growing.

3. Improved gut health

Don't skip the skin—it's loaded with fiber that can improve your gut health. "Apples contain two types of fiber, insoluble fiber in the skin and soluble fiber in the meat of the fruit," says Kim Kulp, RDN, the owner of the Gut Health Connection. 

Kulp says the fiber teams up with polyphenols and quercetin in the skin of an apple team up, and your gut is better for it. "Polyphenols, along with the fiber...work as prebiotics to feed your good gut microbes, which can reduce inflammation and protect the all-important intestinal lining," Kulp says.

The same study that found that two apples daily could reduce cholesterol levels found polyphenols could help with gut microbial activity. However, the authors cautioned we need more research to be sure of this.

4. Weight loss assistance

That fiber has another benefit too. "As a fiber-rich food, apples may slow digestion, enabling one to recognize their fullness and feel greater satisfaction from food," Levee says. "This may help with weight management."

A 2018-published review suggested a link between eating apples and weight loss. 

Are There Risks to Eating Apples?

Apples are all that and a bag of chips. However, Zumpano says some people will want to exercise caution, even when consuming apples. "The main sugar in apples is fructose," Zumpano says. "Some people do not tolerate fructose. It can ferment in their gut. Therefore, apples should be avoided to prevent GI symptoms that present with fructose intolerance or those on a low FODMAP diet."

Fast (Fun) Facts About Apples

How about them apples? We asked each expert to share their favorite apple facts. Table these for your next Trivial Pursuit...pursuit.

  • "Half of the fiber is in the skin," Zumpano says.
  • "There are over 7,500 varieties of apples grown around the world," Levee says.
  • More than 2,500 different varieties of apples are grown in the United States," Kulp says
  • "Apples float because they are 85% water," Nelson says.

Ideas for Consuming Apples

Need ideas for how to better incorporate apples into your diet? Chew on these.

1. Throw them in salads

Apples can help you level up your afternoon salad. "Apples also make a fun, crunchy, and sometimes tangy addition to any salad," Levee says. 

And not just veggie-based salads. "Try chopped apples in slaw, tuna or chicken salad," Zumpano suggests.

2. As a dessert

"Few things go together as well as apples and cinnamon," Kulp says.

If she's wrong, we don't want to be right. "This apple pie flavor can easily be created in the microwave," Kulp explains. "Core and chop one apple and mix it with a tablespoon of water, ¼ teaspoon of cornstarch and ¼ teaspoon of cinnamon. Place the mixture in a covered microwave bowl, and heat until the apples are soft."

3. By Itself

On the go? Not in the mood to whip something out? An apple shines on its own. "Sometimes, the best way is just to eat the apple by itself and enjoy the satisfying crunch as you bite into a fresh, crisp apple," Levee says.

Does An Apple a Day Keep the Doctor Away?

Consuming an apple a day certainly won't hurt—and it will probably help. However, "On its own, no, an apple a day does not keep the doctor away," Levee says. "Apples don’t meet all of our nutrition needs, but they certainly do contribute to our overall health and wellness in the context of an overall healthy diet and lifestyle."

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