Apples
Category: Fruits & Fruit Juices Method: Raw Characteristics: Without Skin
Nutrition Highlights
Serving Size
Calories
53
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 | 56 (100%) |
| Fat | 1.3 (2.4%) |
| Protein | 1.2 (2.3%) |
| Total | 53 (100%) |
Serving: 1 cup slices [110g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 95 (86.7%) |
| Carbohydrate | 14 (12.8%) |
| Protein | 0.3 (0.3%) |
| Ash | 0.2 (0.2%) |
| Fat | 0.1 (0.1%) |
| Total | 110 (100%) |
Serving: 1 cup slices [110g]
Benefits
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High in fiber which helps promote digestive health and feeling of fullness
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Contain antioxidants like quercetin and catechins which may help reduce risk of chronic diseases
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Provide vitamin C which acts as an antioxidant and supports immune function
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Low in calories at only 95 calories per medium apple without skin
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Contain phytonutrients like flavonoids which may have anti-inflammatory properties
Risks
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Low in fiber as the skin is removed. The skin contains much of the fiber in an apple
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May have higher sugar content than eating the whole apple as the skin and fiber are removed which slows down sugar absorption
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Lose out on antioxidants, flavonoids and other beneficial plant compounds concentrated in the skin of the apple
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May promote more rapid rise in blood sugar levels compared to eating whole apples due to lack of fiber from the skin
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Miss out on nutrients in the skin like vitamin K, magnesium and vitamin C
Additional Information
Apples, raw, without skin, are a nutritious fruit that offer several health benefits while also presenting some risks when consumed without their protective outer layer.
Nutritional Benefits:
1. Fiber: Apples are a great source of dietary fiber, even without the skin. A medium-sized apple without skin contains around 2.4 grams of fiber. Fiber aids in digestion, promotes regular bowel movements, and helps maintain healthy cholesterol levels.
2. Vitamin C: Apples are a decent source of vitamin C. A medium-sized apple without skin provides approximately 8% of the recommended daily intake of this essential vitamin. Vitamin C is an antioxidant that supports immune function, collagen production, and acts as a protective agent against free radicals.
3. Antioxidants: Apples contain various antioxidants, such as flavonoids and polyphenols, which help combat oxidative stress and reduce the risk of chronic diseases like heart disease, certain cancers, and neurodegenerative disorders.
4. Hydration: Apples are composed of approximately 85% water, making them a hydrating snack option. Staying hydrated is vital for maintaining overall health and ensuring proper bodily functions.
Risks:
1. Reduced Fiber Intake: The removal of the apple skin significantly decreases the fiber content. The skin contains a higher concentration of insoluble fiber, which aids in digestion and promotes feelings of fullness. Without the skin, you miss out on these benefits.
2. Lower Antioxidant Content: Many of the antioxidants in apples are found in the skin. By removing the skin, you may be reducing your intake of these beneficial compounds, potentially diminishing the protective effects they provide.
3. Pesticide Residue: Apples are among the fruits most commonly treated with pesticides. While washing can remove some residue, peeling the skin eliminates a significant portion. If choosing to consume apples without the skin, it is advisable to opt for organic varieties to minimize exposure to potentially harmful chemicals.
4. Nutrient Loss: Although the nutritional value of apples remains relatively high even without the skin, peeling removes a small amount of vitamins and minerals. While the impact is minimal, it is worth considering when aiming for optimal nutrient intake.
In conclusion, apples, raw, without skin, still offer notable nutritional benefits such as fiber, vitamin C, antioxidants, and hydration. However, it is important to acknowledge the risks associated with the removal of the apple skin, including reduced fiber and antioxidant content, potential pesticide residue, and slight nutrient loss. Ultimately, incorporating whole apples, including the skin, into your diet provides the most comprehensive array of nutrients and health benefits.