This table shows nutritional information about the apple . The figures are based on raw apples, with skin and are from the United States Department of Agriculture National Nutrient Database for Standard Reference, Release 15 (August 2002)
Nutrient
Units
Value per
Sample Std. 1 large (3-1/4" dia) (approx 2 per lb)
1 medium (2-3/4" dia) (approx 3 per lb)
1 small (2-1/2" dia) (approx 4 per lb)
Proximates Water
g
83.93
126
0.189
177.932
115.823
88.966
Energy
kcal
59
0
125.080
81.420
62.540
Energy
kj
247
0
523.640
340.860
261.820
Protein
g
0.19
119
0.003
0.403
0.262
0.201
Total lipid (fat )
g
0.36
35
0.039
0.763
0.497
0.382
Ash
g
0.26
116
0.005
0.551
0.359
0.276
Carbohydrate , by difference
g
15.25
0
32.330
21.045
16.165
Fiber , total dietary
g
2.7
0
5.724
3.726
2.862
Minerals Calcium , Ca
mg
7
34
0.519
14.840
9.660
7.420
Iron , Fe
mg
0.18
119
0.019
0.382
0.248
0.191
Magnesium , Mg
mg
5
114
0.100
10.600
6.900
5.300
Phosphorus , P
mg
7
114
0.232
14.840
9.660
7.420
Potassium , K
mg
115
74
2.561
243.800
158.700
121.900
Sodium , Na
mg
0
47
0.064
0.000
0.000
0.000
Zinc , Zn
mg
0.04
15
0.007
0.085
0.055
0.042
Copper , Cu
mg
0.041
119
0.002
0.087
0.057
0.043
Manganese , Mn
mg
0.045
119
0.003
0.095
0.062
0.048
Selenium , Se
mcg
0.3
7
0.076
0.636
0.414
0.318
Vitamins Vitamin C , total ascorbic acid
mg
5.7
25
0.766
12.084
7.866
6.042
Thiamin
mg
0.017
6
0.000
0.036
0.023
0.018
Riboflavin
mg
0.014
6
0.001
0.030
0.019
0.015
Niacin
mg
0.077
6
0.028
0.163
0.106
0.082
Pantothenic acid
mg
0.061
6
0.004
0.129
0.084
0.065
Vitamin B6
mg
0.048
7
0.004
0.102
0.066
0.051
Folate , total
mcg
3
23
0.611
6.360
4.140
3.180
Folic acid
mcg
0
0
0.000
0.000
0.000
Folate , food
mcg
3
23
0.611
6.360
4.140
3.180
Folate , DFE
mcg_DFE
3
0
6.360
4.140
3.180
Vitamin B12
mcg
0.00
0
0.000
0.000
0.000
Vitamin A , IU
IU
53
6
11.878
112.360
73.140
56.180
Retinol
mcg
0
0
0.000
0.000
0.000
Vitamin A , RAE
mcg_RAE
3
6
0.594
6.360
4.140
3.180
Vitamin E
mg_ATE
0.320
0
0.678
0.442
0.339
Tocopherol , alpha
mg
0.32
0
0.678
0.442
0.339
Lipids Fatty acids , total saturated
g
0.058
0
0.123
0.080
0.061
4:0
g
0.000
0
0.000
0.000
0.000
6:0
g
0.000
0
0.000
0.000
0.000
8:0
g
0.000
0
0.000
0.000
0.000
10:0
g
0.000
0
0.000
0.000
0.000
12:0
g
0.001
1
0.002
0.001
0.001
14:0
g
0.002
1
0.004
0.003
0.002
16:0
g
0.048
4
0.102
0.066
0.051
18:0
g
0.007
4
0.015
0.010
0.007
Fatty acids , total monounsaturated
g
0.015
0
0.032
0.021
0.016
16:1 undifferentiated
g
0.001
1
0.002
0.001
0.001
18:1 undifferentiated
g
0.014
4
0.030
0.019
0.015
20:1
g
0.000
0
0.000
0.000
0.000
22:1 undifferentiated
g
0.000
0
0.000
0.000
0.000
Fatty acids , total polyunsaturated
g
0.105
0
0.223
0.145
0.111
18:2 undifferentiated
g
0.087
4
0.184
0.120
0.092
18:3 undifferentiated
g
0.018
4
0.038
0.025
0.019
18:4
g
0.000
0
0.000
0.000
0.000
20:4 undifferentiated
g
0.000
0
0.000
0.000
0.000
20:5 n-3
g
0.000
0
0.000
0.000
0.000
22:5 n-3
g
0.000
0
0.000
0.000
0.000
22:6 n-3
g
0.000
0
0.000
0.000
0.000
Cholesterol
mg
0
0
0.000
0.000
0.000
Phytosterols
mg
12
0
25.440
16.560
12.720
Amino acids Tryptophan
g
0.002
1
0.004
0.003
0.002
Threonine
g
0.007
2
0.015
0.010
0.007
Isoleucine
g
0.008
2
0.017
0.011
0.008
Leucine
g
0.012
2
0.025
0.017
0.013
Lysine
g
0.012
2
0.025
0.017
0.013
Methionine
g
0.002
2
0.004
0.003
0.002
Cystine
g
0.003
1
0.006
0.004
0.003
Phenylalanine
g
0.005
2
0.011
0.007
0.005
Tyrosine
g
0.004
2
0.008
0.006
0.004
Valine
g
0.009
2
0.019
0.012
0.010
Arginine
g
0.006
2
0.013
0.008
0.006
Histidine
g
0.003
2
0.006
0.004
0.003
Alanine
g
0.007
2
0.015
0.010
0.007
Aspartic acid
g
0.034
2
0.072
0.047
0.036
Glutamic acid
g
0.020
2
0.042
0.028
0.021
Glycine
g
0.008
2
0.017
0.011
0.008
Proline
g
0.007
2
0.015
0.010
0.007
Serine
g
0.008
2
0.017
0.011
0.008
Other Caffeine
mg
0
0
0.000
0.000
0.000
Theobromine
mg
0
0
0.000
0.000
0.000
External links
Apple nutrition data from nutririondata.com (http://www.nutritiondata.com/facts-001-02s01e9.html )
Results from FactBites:
Nutritional Information and Apple Recipes (1841 words)
Apples are a good source of flavonoids, naturally occurring plant compounds that have antioxidant properties. Eighty percent of the fibre in apples is pectin, a soluble fibre which may aid in the reduction of blood cholesterol levels. Bake at 375F (190C) about 50 minutes or until top is crisp and browned, apples are tender when pierced with the tip of a knife, and sauce is bubbling.
Health & Nutrition (704 words)
Eating fresh apples is always good for you, but to get the full nutritional benefits associated with eating apples you should eat at least one fresh apple every day. A number of components in apples , most notably fiber and phytonutrients have been found in studies to lower blood cholesterol and improve bowel function, and may be associated with a reduced risk of ischemic heart disease, stroke, prostate cancer, type II diabetes and asthma. Preliminary research from Finland indicates diets with the highest intake of apple phytonutrients were associated with a 46 percent reduction in the incidence of lung cancer.
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