Apple
The apple is easy to carry, contains fibre and needs no preparation. Eaten with the skin on, it delivers more of its fibre and plant compounds.
| Basis | raw, with skin, 100 g |
|---|---|
| Food group | Fruit |
| Practical portion | 1 medium apple |
| Portion (g) | 180 |
| Energy (kcal/100 g) | 52 |
| Protein (g/100 g) | 0.3 |
| Carbohydrate (g/100 g) | 13.8 |
| Fat (g/100 g) | 0.2 |
| Fibre (g/100 g) | 2.4 |
| Notable nutrients |
|
| Storage | For weeks in the salad drawer of the fridge; keeping them apart from other fruit slows ripening. |
| Food safety | Wash before eating; do not eat mouldy fruit. |
Nutrition profile
A medium apple weighs about 180 g, and 100 g contains roughly 52 kcal. Most of its carbohydrate comes from the fruit's natural sugars, and it provides about 2.4 g of fibre. These are approximate averages for raw apples with the skin on; sweetness and content vary with the variety (Amasya, Granny Smith, Starking and so on).
Skin on, or peeled?
A large share of an apple's fibre and of the plant compounds called polyphenols sits in the skin and just beneath it. Eating a well-washed apple with the skin on is a simple way to get more of them. Compared with juice, whole fruit can give a longer-lasting feeling of fullness thanks to its fibre, and that is a difference worth keeping in mind when choosing a snack.
Storage and safety
Apples are among the fruits that last well in a cool place; they can stay fresh for weeks in the salad drawer of the fridge. Apples release ethylene gas and speed up the ripening of some fruit and vegetables near them, so storing them separately can extend the life of other produce. Rinsing under running water before eating is enough. The core and stalks are not eaten; bruised parts can be cut away, but mouldy apples should not be eaten.
Related terms: Banana, Vitamin C