Although they don't make my top 20, apples are still a nutritious fruit to consume regularly and offer roughly 4 grams of fiber per medium apple. Apples are also a good source of vitamin C, while providing some value of potassium, vitamin K, A, E, B1, B2 and B6. Plus, they're also rich in polyphenols, which are responsible for a number of health benefits. Although, because they do contain a high amount of carbohydrates, we do advise that you consume apples in moderation.
A rich source of: vitamin C , potassium, vitamin K, vitamin A, vitamin B1.
Apples
| Serving Size grams | 120 |
| Teaspoons of table sugar equivalent | 2.1 |
| Glycemic Index | 38 |
| Glycemic Load | 5.7 |
| Potential GI Range | 38±2 |
| Energy (kcal) | 51 |
| Energy (kJ) | 215 |
| Water (g) | 86.2 |
| Starch (g) | 0 |
| Total sugars (g) | 11.6 |
| Glucose (g) | 2.1 |
| Galactose (g) | 0 |
| Fructose (g) | 6.7 |
| Sucrose (g) | 2.8 |
| Maltose (g) | 0 |
| Lactose (g) | 0 |
| Protein (g) | 0.6 |
| Protein (g)/100kcal | 1.2 |
| Protein % of calories | 4.7 |
| Carbohydrate (g) | 11.6 |
| Carbohydrate (g)/100kcal | 22.8 |
| Carb % of calories | 91 |
| Fat (g) | 0.5 |
| Fat (g)/100kcal | 1 |
| Fat % of calories | 8.8 |
| Satd FA /100g fd (g) | 0.1 |
| Mono FA /100g food (g) | 0 |
| Poly FA /100g food (g) | 0.2 |
| Trans FAs /100g food (g) | 0 |
| Sodium (mg) | 330 |
| Potassium (mg) | 210 |
| Calcium (mg) | 32 |
| Magnesium (mg) | 18 |
| Phosphorus (mg) | 170 |
| Iron (mg) | 2.1 |
| Copper (mg) | 0.1 |
| Zinc (mg) | 2.5 |
| Chloride (mg) | 460 |
| Manganese (mg) | 0.1 |
| Selenium (µg) | N |
| Iodine (µg) | N |
| Vitamin D (µg) | N |
| Vitamin E (mg) | N |
| Thiamin (mg) | 0.1 |
| Riboflavin (mg) | 0.2 |
| Niacin (mg) | 2.6 |
| Tryptophan/60 (mg) | N |
| Niacin equivalent (mg) | N |
| Vitamin B6 (mg) | 0.2 |
| Vitamin B12 (µg) | 2 |
| Folate (µg) | 12 |
| Pantothenate (mg) | N |
| Biotin (µg) | N |
| Vitamin C (mg) | 0 |
| Alcohol (g) | 0 |
| NSP (g) Non-starch polysaccharide | 1.3 |
| AOAC fibre (g) | 1.2 |
| Cholesterol (mg) | 0 |
| Retinol (µg) | 4 |
| Carotene (µg) | 0 |
| Retinol Equivalent (µg) | 4 |
Apple juice concentrate, unsweetened, commerical
| Serving Size grams | 250 |
| Teaspoons of table sugar equivalent | 4.1 |
| Glycemic Index | 40 |
| Glycemic Load | 11.2 |
| Potential GI Range | 40±1 |
| Energy (kcal) | 223 |
| Energy (kJ) | 952 |
| Water (g) | 31.4 |
| Starch (g) | 0 |
| Total sugars (g) | 57.6 |
| Glucose (g) | 13.2 |
| Fructose (g) | 33.9 |
| Sucrose (g) | 10.4 |
| Maltose (g) | 0 |
| Lactose (g) | 0 |
| Protein (g) | 0.5 |
| Protein (g)/100kcal | 0.2 |
| Protein % of calories | 0.9 |
| Carbohydrate (g) | 57.6 |
| Carbohydrate (g)/100kcal | 25.8 |
| Carb % of calories | 103.3 |
| Fat (g) | 0.6 |
| Fat (g)/100kcal | 0.3 |
| Fat % of calories | 2.4 |
| Satd FA /100g fd (g) | 0.1 |
| Mono FA /100g food (g) | 0 |
| Poly FA /100g food (g) | 0.3 |
| Sodium (mg) | 150 |
| Potassium (mg) | 175 |
| Calcium (mg) | 97 |
| Magnesium (mg) | 13 |
| Phosphorus (mg) | 106 |
| Iron (mg) | 0.5 |
| Copper (mg) | 1.3 |
| Zinc (mg) | 1.2 |
| Chloride (mg) | 230 |
| Manganese (mg) | 0.1 |
| Selenium (µg) | 0 |
| Iodine (µg) | N |
| Vitamin D (µg) | N |
| Vitamin E (mg) | N |
| Thiamin (mg) | N |
| Riboflavin (mg) | N |
| Niacin (mg) | N |
| Tryptophan/60 (mg) | N |
| Niacin equivalent (mg) | N |
| Vitamin B6 (mg) | N |
| Vitamin B12 (µg) | 0 |
| Folate (µg) | N |
| Pantothenate (mg) | N |
| Biotin (µg) | N |
| Vitamin C (mg) | N |
| Alcohol (g) | 0 |
| NSP (g) Non-starch polysaccharide | 0 |
| Cholesterol (mg) | 0 |
| Retinol (µg) | N |
| Carotene (µg) | N |
| Retinol Equivalent (µg) | N |
Apple sauce, homemade
| Energy (kcal) | 79 |
| Energy (kJ) | 336 |
| Water (g) | 77.5 |
| Starch (g) | 0 |
| Total sugars (g) | 20.2 |
| Glucose (g) | 1.6 |
| Fructose (g) | 4.8 |
| Sucrose (g) | 13.7 |
| Maltose (g) | 0 |
| Lactose (g) | 0 |
| Protein (g) | 0.3 |
| Protein (g)/100kcal | 0.4 |
| Protein % of calories | 1.5 |
| Carbohydrate (g) | 20.2 |
| Carbohydrate (g)/100kcal | 25.6 |
| Carb % of calories | 102.3 |
| Fat (g) | 0.2 |
| Fat (g)/100kcal | 0.3 |
| Fat % of calories | 2.3 |
| Satd FA /100g fd (g) | 0.1 |
| Mono FA /100g food (g) | 0 |
| Poly FA /100g food (g) | 0.1 |
| Trans FAs /100g food (g) | 0 |
| Sodium (mg) | 249 |
| Potassium (mg) | 122 |
| Calcium (mg) | 48 |
| Magnesium (mg) | 10 |
| Phosphorus (mg) | 109 |
| Iron (mg) | 2.3 |
| Copper (mg) | 0.1 |
| Zinc (mg) | 1.1 |
| Chloride (mg) | N |
| Manganese (mg) | 0.2 |
| Selenium (µg) | N |
| Iodine (µg) | N |
| Vitamin D (µg) | N |
| Vitamin E (mg) | N |
| Thiamin (mg) | N |
| Riboflavin (mg) | N |
| Niacin (mg) | N |
| Tryptophan/60 (mg) | N |
| Niacin equivalent (mg) | N |
| Vitamin B6 (mg) | N |
| Vitamin B12 (µg) | N |
| Folate (µg) | N |
| Pantothenate (mg) | N |
| Biotin (µg) | N |
| Vitamin C (mg) | N |
| Alcohol (g) | 0 |
| NSP (g) Non-starch polysaccharide | 1.3 |
| AOAC fibre (g) | 1.4 |
| Cholesterol (mg) | 0 |
| Retinol (µg) | N |
| Carotene (µg) | N |
| Retinol Equivalent (µg) | N |
Apples, eating, dried
| Energy (kcal) | 238 |
| Energy (kJ) | 1014 |
| Water (g) | 21.6 |
| Starch (g) | 0 |
| Total sugars (g) | 60.1 |
| Glucose (g) | 8.6 |
| Fructose (g) | 31.7 |
| Sucrose (g) | 19.9 |
| Maltose (g) | 0 |
| Lactose (g) | 0 |
| Protein (g) | 2 |
| Protein (g)/100kcal | 0.8 |
| Protein % of calories | 3.4 |
| Carbohydrate (g) | 60.1 |
| Carbohydrate (g)/100kcal | 25.3 |
| Carb % of calories | 101 |
| Fat (g) | 0.5 |
| Fat (g)/100kcal | 0.2 |
| Fat % of calories | 1.9 |
| Satd FA /100g fd (g) | 0.1 |
| Mono FA /100g food (g) | 0 |
| Poly FA /100g food (g) | 0.3 |
| Sodium (mg) | 440 |
| Potassium (mg) | 270 |
| Calcium (mg) | 40 |
| Magnesium (mg) | 25 |
| Phosphorus (mg) | 200 |
| Iron (mg) | 2.5 |
| Copper (mg) | 0.2 |
| Zinc (mg) | 1.2 |
| Chloride (mg) | 660 |
| Manganese (mg) | 0.3 |
| Selenium (µg) | N |
| Iodine (µg) | N |
| Vitamin D (µg) | N |
| Vitamin E (mg) | N |
| Thiamin (mg) | 0.1 |
| Riboflavin (mg) | 0.1 |
| Niacin (mg) | 3.8 |
| Tryptophan/60 (mg) | N |
| Niacin equivalent (mg) | N |
| Vitamin B6 (mg) | 0.2 |
| Vitamin B12 (µg) | 2 |
| Folate (µg) | 24 |
| Pantothenate (mg) | N |
| Biotin (µg) | N |
| Vitamin C (mg) | 0 |
| NSP (g) Non-starch polysaccharide | 9.7 |
| Cholesterol (mg) | 0 |
| Retinol (µg) | 5 |
| Carotene (µg) | 0 |
| Retinol Equivalent (µg) | 5 |