Apples
Category: Fruits & Fruit Juices Characteristics: Dried, Sulfured Method: Uncooked
Nutrition Highlights
Serving Size
Calories
210
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 227 (100%) |
| Protein | 3.2 (1.5%) |
| Fat | 2.5 (1.2%) |
| Total | 210 (100%) |
Serving: 1 cup [86g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Carbohydrate | 57 (65.9%) |
| Water | 27 (31.8%) |
| Ash | 0.9 (1.1%) |
| Protein | 0.8 (0.9%) |
| Fat | 0.3 (0.3%) |
| Total | 86 (100%) |
Serving: 1 cup [86g]
Benefits
-
High in fiber which aids digestion and makes you feel full for longer
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Contain antioxidants that protect cells from damage and may reduce risk of chronic diseases
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Low in calories which helps with weight management
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Provide vitamins and minerals like vitamin C and potassium
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Sulfuring helps preserve the apples and maintain their texture, color and nutrients
Risks
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High in calories and sugars due to drying process. 100 grams of dried apples contains about 300 calories and 80 grams of sugars
-
Sulfur dioxide used as preservative can cause allergic reactions in sensitive individuals
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May have high sodium content if processed with sodium sulfite instead of sulfur dioxide
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Lack fiber compared to fresh apples due to drying process
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Storage in poor conditions can lead to loss of nutrients and contamination with mold or bacteria
Additional Information
Apples, dried, sulfured, uncooked, are a popular snack choice due to their convenience and long shelf life. These dried fruits offer several nutritional benefits, but also come with a few risks that should be considered.
Starting with the nutritional benefits, dried apples are a good source of dietary fiber. Fiber plays a crucial role in digestion and helps maintain a healthy digestive system. It aids in preventing constipation by adding bulk to the stool and promoting regular bowel movements. Additionally, fiber can help control blood sugar levels, lower cholesterol levels, and contribute to weight management by promoting feelings of fullness.
Dried apples also contain essential vitamins and minerals. They are particularly rich in vitamin C, which acts as an antioxidant, supporting the immune system and protecting cells from damage caused by harmful free radicals. Vitamin C also aids in collagen production, promoting healthy skin, and helps the body absorb iron from plant-based sources. Moreover, dried apples provide small amounts of vitamins A, E, and K, as well as minerals like potassium and manganese.
Furthermore, dried apples are a concentrated source of natural sugars, providing a quick energy boost. However, it is important to note that these sugars are more concentrated in dried fruits compared to their fresh counterparts. Therefore, individuals who need to monitor their sugar intake, such as those with diabetes or those following a low-sugar diet, should consume dried apples in moderation and be mindful of portion sizes.
Despite their numerous benefits, there are a few risks associated with dried apples. Firstly, the sulfuring process used to preserve dried fruits, including apples, can pose a risk for individuals with sulfite sensitivities or allergies. Sulfites are added to prevent browning and preserve the color and texture of the fruit. Individuals with sulfite sensitivities may experience symptoms such as hives, itching, or difficulty breathing. It is crucial for those with sulfite allergies to carefully read food labels and opt for unsulfured dried apples.
Another potential risk of consuming dried apples is their calorie density. Due to the removal of water during the drying process, the calorie content of dried fruits becomes more concentrated. This means that a smaller portion of dried apples can contain more calories compared to fresh apples. Therefore, individuals watching their calorie intake should be mindful of portion sizes to avoid overconsumption.
In conclusion, dried apples, sulfured and uncooked, offer several nutritional benefits. They are a good source of dietary fiber, vitamins, and minerals, particularly vitamin C. However, it is important to be aware of the risks associated with sulfite allergies and the calorie density of dried fruits. Moderation and portion control are key when incorporating dried apples into a balanced diet.