How Many Calories in an Apple: Health Benefits & Advantages

Not only is it one of the most nutritious fruits, an Apple is also one of the most widely eaten fruits in the world. They are predominantly native to Central Asia and are enriched with a diversity of vitamins and minerals.

Besides being rich in nutrients, apples are quite a versatile addition in the regular diet. You can eat them raw, in shakes, or even in a pie. Apple is also available in different shapes, sizes, and colors. If you aren’t aware of the different nutritional facts about apples and what the calories are in an apple, this article should answer all your questions in detail.

Let’s jump right into it.

Apple Nutritional Facts

Although apples are available in different shapes, types, and sizes, their nutritional value is more or less the same. Here’s what you get in a medium-sized apple weighing around 100 gm.

Nutritional Component	Amount (every 100 gm)
Calories	52 kCal
Water	86%
Protein	0.3 gm
Carbohydrates	13.8 gm
Sugar	10.4 gm
Fiber	2.4 gm
Fat	0.2 gm

 Let us further discuss each nutritional component in detail:

Carbs – despite high carbs and sugar content, apples have a low glycemic index, between 29-44. This means that eating an apple doesn’t spike blood glucose levels fast.

Fiber – contains soluble and insoluble fibers in the form of pectin. They contribute to a healthy gut and proper digestion. The high fiber levels also contribute to weight loss by curbing overeating.

Vitamins – an optimal source of Vitamin C, which has antioxidant properties on the body.

Minerals – has a healthy level of potassium, which is associated with optimal heart health.

Phytochemicals – apples are also a rich source of various plant compounds, including quercetin, catechin, and chlorogenic acid.

What are the Overall Health Benefits of Apples?

Now that you know about the nutritional facts and  calories per apple, let us move on to the health benefits of this versatile  fruit.

1. May Aid with Weight Loss

One of the key triggers of weight gain is overeating and unhealthy snacking. Apple curbs both of these complications. Since it's enriched with water and fibers, snacking on an apple satiates one quickly and prevents the risks of overeating.

Several of the polyphenols in apples have promising anti-obesity markers too.

Even a study found that the subjects who consumed an apple were full for up to 4 hours, thereby managing their appetite. Apples also reduce the body-mass index, which contributes to optimal heart health in people.

2. Heart-Healthy Benefits

Evidently, apples have, time and time again, proven to provide amazing benefits in improving and supporting heart functions. The presence of soluble fibers in the apples is associated with cholesterol management in the blood. This reduces the risks of clots and blockages in the blood vessels.

A popular polyphenol, epicatechin, found in apples has potent benefits in reducing hypertension, thereby reducing the incidence of heart attacks.

3. Reduced Risks of Diabetes

Several comprehensive studies indicate that consuming apples reduce diabetes by 18%.

The combination of quercetin and phloridzin has promising benefits in managing diabetes in patients. Paired with the anti-inflammatory effects, apples reduce the incidence of insulin resistance in patients with or at risk of diabetes.

4. Support Gut Health

A healthy gut is the key to a healthier physical well-being. Apples are enriched with pectin, a soluble fiber that promotes gut health.

Pectin elevates the presence of good bacteria in the gut, promoting the physiological functioning of the colon in the long run. Pectin is also associated with the increased bioavailability ratio of Bacteriodetes to Firmicutes.

5. Prevent Asthma

Although still inconclusive, a few studies indicate that the antioxidants in the apples have benefits in preserving the lung tissues from free radical damage. This is predominantly crucial in patients with asthma or patients at risk of developing asthma.

An important antioxidant in apple, Quercetin, reduces inflammation and regulates the immune system and the responses. Even pre-clinical trials support that quercetin has potent benefits in bronchial conditions like asthma and sinusitis.

6. Might Prevent Cancer

The concept of eating apples and its impacts on preventing cancer risks is quite controversial. However, studies point out that Apple has potent benefits in preventing lung, breast, and GI-tract related cancers.

Again, the high antioxidant level in the apples in the form of flavonoids and proanthocyanidins helps curb the risks of cancers in people.

7. Has Brain protecting Properties

Not just your heart; apples protect and promote your brain functions and physiology. Quercetin, a prevalent antioxidant in apples, reduces the incidence of oxidative stress in the brain.

The antioxidants and phytochemicals in the apple also reduce the varying stress markers in the body, which are associated with poor brain health and functioning.

However, these are reports from a few pre-clinical trials. Hence, more research on the correlation between apple consumption and brain functions needs to be done to reach an ideal conclusion.

Conclusion

Apples are rich in nutrients, and they promote several physiological functions in the body. Ideal for healthy and diseased individuals, the apple supports the body's functions in multiple ways. The preliminary scientific findings surrounding apples look quite promising. So, if you consider adding fruit to your daily diet, apples make a good choice.