Apples, red delicious
Category: Fruits & Fruit Juices Parts: With Skin Method: Raw
Nutrition Highlights
Serving Size
Calories
62
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 | 57 (92.6%) |
| Fat | 1.9 (3.1%) |
| Protein | 0.8 (1.2%) |
| Total | 62 (100%) |
Serving: 100g/3.5oz [100g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 85 (84.7%) |
| Carbohydrate | 14 (14.3%) |
| Fat | 0.2 (0.2%) |
| Protein | 0.2 (0.2%) |
| Ash | 0.1 (0.1%) |
| Total | 100 (100%) |
Serving: 100g/3.5oz [100g]
Benefits
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High in fiber which aids digestion and makes you feel full for longer
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Contain antioxidants like quercetin and anthocyanins which may reduce risk of chronic diseases
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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
-
Low in calories at only 95 calories per medium apple making it a good snack option for weight management
Risks
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High in sugar content which can contribute to weight gain if consumed in large quantities
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May cause allergic reactions in individuals allergic to apples or related fruits
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Skin contains traces of pesticide residue which can be harmful if consumed frequently over long periods
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Contains sorbitol which can cause digestive issues like gas and bloating in sensitive individuals
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High in fiber content which may cause digestive discomfort if consumed in large amounts by those not used to high fiber intake
Additional Information
Apples, particularly the red delicious variety, are a popular fruit known for their crisp texture and sweet flavor. They are not only delicious but also offer numerous nutritional benefits. When consumed with their skin, apples provide a good source of dietary fiber, vitamins, and minerals. However, it is important to be aware of potential risks associated with apple consumption, such as pesticide residue.
One primary attribute of red delicious apples is their high fiber content. Fiber plays a crucial role in maintaining a healthy digestive system. A medium-sized apple with its skin provides approximately 4 grams of dietary fiber, which is about 14% of the recommended daily intake. This soluble and insoluble fiber aids in regulating bowel movements, preventing constipation, and promoting a healthy gut microbiome.
In addition to fiber, red delicious apples are a good source of essential vitamins. They contain vitamin C, which acts as an antioxidant, protecting cells from damage and boosting the immune system. A medium-sized apple can provide around 14% of the daily recommended intake of vitamin C. This vitamin is also involved in collagen production, promoting healthy skin, and enhancing wound healing.
Red delicious apples also contain smaller amounts of other vitamins such as vitamin A, vitamin E, and some B vitamins. These vitamins contribute to various bodily functions, including vision, cell growth, and energy production.
Furthermore, apples offer several minerals that are important for overall health. Potassium, for instance, is present in red delicious apples and helps regulate blood pressure and maintain proper heart function. Additionally, apples contain small amounts of calcium, magnesium, and phosphorus, which are essential for maintaining strong bones and teeth.
While apples are generally considered a healthy food choice, it is important to be aware of potential risks, particularly related to pesticide residue. Apples consistently rank high on the Environmental Working Group's "Dirty Dozen" list, which highlights produce with the highest pesticide residues. Washing apples thoroughly or choosing organic options can help reduce exposure to these chemicals.
Moreover, some individuals may experience allergic reactions to apples. This is more common in individuals with pollen allergies, as apples belong to the same botanical family as birch and grasses. Symptoms can range from mild itching or tingling in the mouth to more severe reactions such as difficulty breathing. If you suspect an apple allergy, it is advisable to consult a healthcare professional for proper diagnosis and guidance.
In conclusion, red delicious apples with their skin offer several nutritional benefits. They are a good source of dietary fiber, vitamins, and minerals, promoting digestive health, boosting the immune system, and supporting various bodily functions. However, it is important to be mindful of potential risks associated with pesticide residue and allergic reactions. Incorporating apples into a balanced diet can be a healthy choice, but it is always recommended to wash them thoroughly or opt for organic varieties when possible.