📊 Full nutrition facts — per 100g
| Nutrient | Amount | % Daily value | Level |
|---|---|---|---|
| Calories | 52 kcal | 3% | |
| Carbohydrates | 13.8g | 5% | |
| Dietary fibre | 2.4g | 9% | |
| Sugars | 10.4g | — | |
| Glycaemic Index (GI) | 36 — Low | — | |
| Protein | 0.3g | 1% | |
| Total fat | 0.2g | 0% | |
| Vitamin C | 4.6mg | 5% | |
| Vitamin K | 2.2µg | 2% | |
| Potassium | 107mg | 2% | |
| Quercetin | 4.4mg | — | |
| Pectin | soluble fibre | — |
Based on Australian Nutrient Reference Values (NRV). Source: FSANZ Australian Food Composition Database & USDA FoodData Central. Daily values based on a 2,000 calorie diet.
📈 Glycaemic index (GI)
💊 Key vitamins & minerals
✅ Health benefits
Soluble fibre pectin and antioxidant quercetin reduce LDL cholesterol and lower the risk of heart disease significantly.
Pectin acts as a prebiotic feeding beneficial gut bacteria. Apples stimulate saliva production that helps protect teeth against decay.
Quercetin and polyphenols in apple skin protect neurons from oxidative stress and may reduce neurodegenerative disease risk.
High water content (86%) and soluble fibre make apples very filling for their calorie count — supporting satiety and healthy weight.
⚠️ Who should limit or avoid this food
High fructose and sorbitol content. People with IBS or fructose malabsorption may experience bloating and cramping.
Vitamin K in apples can interact with warfarin. Maintain consistent intake if you are on anticoagulants.
Apple skin holds the most nutrients but also pesticide residue. Wash thoroughly under running water — or choose organic for children.
Apple seeds contain amygdalin. Harmless in the amounts typically swallowed, but avoid eating large quantities of seeds.
🔬 Possible side effects or risks
Fructose and sorbitol can ferment in the gut causing gas in people with IBS or fructose intolerance.
Eating apples repeatedly throughout the day exposes teeth to acids that can slowly erode enamel.
Conventionally grown apples frequently appear on high-pesticide produce lists.
🛒 How to select fresh apple
Firm, unblemished skin with vibrant colour. Avoid bruising, soft spots or wrinkling which indicate age and nutrient loss.
A fresh apple feels very firm when gently squeezed. Soft or mealy texture means it is past its peak.
Fresh apples have a mild sweet scent near the stem. Fermented or alcoholic smell indicates overripeness.
🧊 Storage tips & shelf life
Keep away from other produce — apples release ethylene gas that ripens nearby fruit faster.
Best storage method. Keep in a plastic bag in the crisper to maintain crunchiness.
Peel, core, slice. Dip in lemon water to prevent browning. Freeze on tray then bag.
📖 About apple — complete guide
Apples are among the world's most cultivated and consumed fruits with over 7,500 known varieties. The skin contains particularly high concentrations of quercetin, catechin and chlorogenic acid — powerful antioxidants responsible for much of the fruit's health benefits. The saying 'an apple a day keeps the doctor away' was first coined in Wales in 1866 and now has substantial scientific backing.
The soluble fibre pectin found abundantly in apples forms a gel in the digestive tract that slows sugar absorption, feeds beneficial gut bacteria and helps remove cholesterol from the body. Studies consistently show that people who eat two or more apples per week have significantly lower risk of heart disease and type 2 diabetes compared to those who rarely eat them.