Apple
A portable source of soluble fibre, with most of the polyphenols sitting in the skin.
Nutrition per 100 g
Standardised to 100 g of apple for fair comparison. Typical serving: 1 medium apple with skin (182 g) — 95 kcal per 182 g serving.
| Nutrient | Per 100 g | Per serving (182 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 52 kcal | 95 kcal | 100 kcal |
| Protein | 0.3 g | 0.5 g | 0.5 g |
| Carbohydrate | 13.8 g | 25.1 g | 26.4 g |
| Fat | 0.2 g | 0.3 g | 0.3 g |
| Fibre | 2.4 g | 4.4 g | 4.6 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of apple, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (182 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Thiamin | 0.006 mg | 0.011 mg | <1% |
| Riboflavin | 0.068 mg | 0.12 mg | 5% |
| Niacin | 0.091 mg | 0.17 mg | <1% |
| Vitamin B6 | 0.035 mg | 0.064 mg | 2% |
| Folate | 0 µg | 0 µg | 0% |
| Minerals | |||
| Calcium | 6 mg | 10.9 mg | <1% |
| Iron | 0.015 mg | 0.027 mg | <1% |
| Magnesium | 4.7 mg | 8.6 mg | 1% |
| Phosphorus | 9.8 mg | 17.8 mg | <1% |
| Potassium | 104 mg | 189 mg | 2% |
| Sodium | 1 mg | 1.8 mg | <1% |
| Zinc | 0.017 mg | 0.031 mg | <1% |
| Copper | 0.033 mg | 0.06 mg | 4% |
| Manganese | 0.033 mg | 0.06 mg | 1% |
Source: USDA FoodData Central — Apples, fuji, with skin, raw
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat apple?
- Around a sixth of a day's fibre for under 100 kcal.
- Pectin, a soluble fibre linked with modest LDL cholesterol reductions.
- No preparation required, which matters more than most nutrition advice admits.
How to include it
- Slice with peanut butter for a snack with protein and fat alongside the fibre.
- Grate into porridge or overnight oats before chilling.
- Roast in wedges with cinnamon as a dessert that needs no added sugar.
Things to consider
- Peeling removes roughly a third of the fibre and most of the polyphenols.
- Juice loses the fibre entirely and raises blood glucose far faster.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
Related foods
Pear
One of the highest-fibre fruits by weight, with most of it in the skin.
- kcal
- 57
- protein
- 0.3 g
- fibre
- 3.1 g
per 100 g · Typical serving: 1 medium pear with skin (178 g)
Oats, dry
A whole grain with beta-glucan soluble fibre and a low cost per serving.
- kcal
- 380
- protein
- 13.4 g
- fibre
- 10 g
per 100 g · Typical serving: 50 g dry
Blueberries
A low-sugar fruit notable for its anthocyanin content and easy everyday use.
- kcal
- 57
- protein
- 0.7 g
- fibre
- 2.4 g
per 100 g · Typical serving: 100 g
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