Apples, granny smith, with skin (Includes foods for USDA's Food Distribution Program)
Category: Fruits & Fruit Juices Method: Raw
Nutrition Highlights
Serving Size
Calories
63
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 | 59 (94.1%) |
| Fat | 1.9 (3.0%) |
| Protein | 1.9 (3.0%) |
| Total | 63 (100%) |
Serving: 1 cup, sliced [109g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 93 (85.5%) |
| Carbohydrate | 15 (13.6%) |
| Protein | 0.5 (0.4%) |
| Ash | 0.3 (0.3%) |
| Fat | 0.2 (0.2%) |
| Total | 109 (100%) |
Serving: 1 cup, sliced [109g]
Benefits
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High in fiber which aids digestion and makes you feel full
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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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Rich in vitamin C which supports immune function and collagen production
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Provide potassium to help regulate blood pressure and heart function
Risks
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High in sugar content. Eating too many apples can increase calorie and sugar intake
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May cause allergic reactions in individuals allergic to apples or related foods like birch pollen
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Granny Smith apples are high in oxalates which can interfere with absorption of certain minerals like calcium in some individuals
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Skin may contain pesticide residues depending on how and where the apples were grown
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Storage in poor conditions may allow growth of molds on the skin which produce mycotoxins
Additional Information
Apples, raw, granny smith, with skin, are a highly nutritious fruit that offer several health benefits. They are packed with essential vitamins, minerals, and dietary fiber, making them a great addition to a balanced diet. However, there are also a few risks associated with consuming apples, especially for individuals with certain health conditions. Let's explore the nutritional benefits and risks of this specific apple variety.
Nutritional Benefits:
1. High in Fiber: Granny Smith apples are an excellent source of dietary fiber. A medium-sized apple with skin provides around 4 grams of fiber, which aids in digestion, promotes regular bowel movements, and helps maintain a healthy weight.
2. Rich in Antioxidants: These apples are particularly high in antioxidants, including flavonoids and polyphenols. These compounds help protect the body against oxidative stress, reduce inflammation, and lower the risk of chronic diseases such as heart disease, certain cancers, and neurodegenerative disorders.
3. Vitamin C Content: Apples are a good source of vitamin C, an essential nutrient that supports immune function, collagen synthesis, and acts as an antioxidant. One medium-sized granny smith apple can provide up to 14% of the recommended daily intake of vitamin C.
4. Hydration: Apples have a high water content, contributing to hydration. Staying hydrated is crucial for overall health, as it helps regulate body temperature, aids digestion, and supports various bodily functions.
5. Low Calorie and Fat Content: Granny Smith apples are low in calories and fat, making them a healthy snack option for weight management. They are also cholesterol-free and contain no saturated or trans fats.
Risks:
1. Pesticide Residue: Conventionally grown apples, including granny smith, may contain pesticide residues. It is recommended to wash them thoroughly or opt for organic varieties to minimize exposure to potentially harmful chemicals.
2. Allergies: Although rare, some individuals may be allergic to apples, experiencing symptoms such as itching, swelling, or difficulty breathing after consumption. If you have a known apple allergy, it is essential to avoid them or seek medical advice.
3. Dental Health: Apples are mildly acidic and contain natural sugars, which can contribute to tooth decay if consumed in excess or not followed by proper oral hygiene practices. It is advisable to rinse your mouth with water after eating apples and maintain a good dental care routine.
In conclusion, raw granny smith apples with skin offer numerous nutritional benefits, including high fiber content, antioxidants, vitamin C, and hydration. They are low in calories and fat, making them a healthy snack choice. However, potential risks include pesticide residue, allergies, and dental health concerns. By practicing proper washing, opting for organic varieties, and maintaining good oral hygiene, the benefits of consuming apples can outweigh these risks for most individuals.