Yes, apples are good for you. A medium apple of about 180 g, eaten with the skin, has around 95 calories and 4.4 g of fiber, about 15% of the 30 g a day adults are advised to eat, according to USDA FoodData Central and the NHS. Apples are also a source of vitamin C, potassium and plant compounds such as quercetin, found mostly in the skin. Because they’re crunchy, high in water and fiber, whole apples are filling for very few calories. In one Penn State experiment, eating a whole apple before lunch cut total calories at the meal by 15%, while apple juice had little effect. They’re cheap, keep well and are easy to carry, which makes them one of the most practical fruits around.
Apple nutrition
Raw apple with skin, from USDA FoodData Central:
| Nutrient | Per 100 g | Per medium apple (about 180 g) |
|---|---|---|
| Calories | 52 kcal | 95 kcal |
| Carbohydrate | 13.8 g | 25 g |
| Fiber | 2.4 g | 4.4 g |
| Sugars | 10.4 g | 19 g |
| Protein | 0.3 g | 0.5 g |
| Vitamin C | 4.6 mg | 8.4 mg |
| Potassium | 107 mg | 195 mg |
Apples are about 86% water. The natural sugars in whole fruit don’t count as free sugars, because they come packaged with fiber and water.
Health benefits
Fiber
Apples contain both soluble fiber, mainly pectin, and insoluble fiber, much of it in the skin. Soluble fiber slows digestion and the rise in blood sugar after eating and can help lower LDL cholesterol as part of a high-fiber diet. Insoluble fiber helps keep bowel movements regular. Our list of high-fiber foods has more.
Fullness and weight
Whole apples take time to chew and are bulky for their calories, so they help you feel full. The Penn State team found that a whole apple was more filling than the same amount of apple as applesauce or juice. Swapping biscuits or crisps for an apple is an easy change.
Heart health
Diets rich in fruit and vegetables are linked with a lower risk of heart disease, and apples are among the most commonly eaten fruits in many countries. Their fiber, potassium and plant compounds may all play a part. Our guide to heart-healthy eating explains the bigger picture.
Blood sugar
Apples have a low glycemic index, so they raise blood sugar gently. People with diabetes can include whole apples as part of a balanced diet; pairing one with a handful of nuts or some cheese slows the rise further. Our guide to the glycemic index explains how it works.
Whole apples vs juice and applesauce
| Whole apple | Applesauce (unsweetened) | Apple juice | |
|---|---|---|---|
| Fiber | Highest | Some | Almost none |
| Fullness | Most filling | Less filling | Least filling |
| Free sugars | None | Counts as free sugar when puréed | Counts as free sugar |
The NHS advises limiting fruit juice and smoothies to 150 ml a day in total. Whole apples are the better everyday choice. Our article on how much fruit to eat a day has more.
Types of apples
There are thousands of apple varieties, and they differ more in taste and texture than in nutrition:
- Sweet and crisp: Gala, Fuji, Honeycrisp and Pink Lady are good for eating raw.
- Tart: Granny Smith and Bramley are sharp; Bramleys break down into a fluffy purée when cooked and are popular for pies and crumbles.
- All-rounders: Braeburn, Jazz and Cox work raw and in baking.
Firm, tart apples hold their shape best in baking, while sweeter apples need less added sugar. Choosing a variety you enjoy makes it more likely you’ll eat them often.
Things to watch
- Apple seeds contain small amounts of amygdalin, which releases cyanide when crushed. Swallowing a few whole seeds by accident isn’t harmful, but don’t grind and eat large quantities.
- Oral allergy syndrome: some people with birch pollen allergy get an itchy mouth from raw apples. Cooking the apple usually prevents it.
- Teeth: apples are acidic and contain sugar. Eating them as part of a meal, or rinsing with water afterward, helps.
- Digestive symptoms: apples are high in fructose and sorbitol, which can trigger bloating in people with IBS.
- Choking: cut apples into thin slices or small pieces for young children.
Should you peel apples?
It’s better not to. The skin contains much of the fiber and many of the plant compounds. Wash apples under running water before eating to remove dirt and some pesticide residues. Our guide to washing fruit and vegetables explains how.
How to choose and store apples
Choose firm apples with smooth, unbruised skin. Store them in the fridge’s crisper drawer, where they keep for several weeks, much longer than at room temperature. Apples release ethylene gas, which speeds ripening, so keep them away from leafy greens and other produce that wilts easily. Our guide to storing fruit and vegetables has more.
Easy ways to eat more apples
- Sliced with peanut butter or a piece of cheese for a filling snack.
- Grated into porridge, overnight oats or yogurt with cinnamon.
- In salads, such as with walnuts, celery and leafy greens. Our goat cheese walnut salad works well with apple.
- Baked with cinnamon and a few oats for an easy dessert.
- In muffins and bakes, like our apple oat muffins.
- With savory dishes, such as roast pork, braised red cabbage or slaw.
Common questions
Does “an apple a day keep the doctor away”?
No single food prevents illness, but regularly eating fruit like apples is part of a healthy diet.
Are green apples healthier than red apples?
They’re similar. Green apples are often slightly tarter and lower in sugar; red apples have more of certain pigments in the skin. Choose the ones you enjoy.
Are apples keto?
Not really. A medium apple has about 20 g of net carbs. Our guide to low-carb fruits lists better choices for keto.
This article is general information, not medical advice. Talk to your doctor or a registered dietitian before making big changes to how you eat, especially if you have a health condition, take regular medication, or are pregnant or breastfeeding.
