Ever heard the adage “an apple a day keeps the doctor away?” It turns out there’s a little bit of truth to it. Apples are low in calories and fat — and contain filling fiber that can help stabilize blood sugar, aid digestion in and keep you fuller longer. And it’s a perfectly portable snack!
According to data from the US Apple Association, there will be more than 10.7 billion pounds of apples produced in the United States during the 2022-2023 growing season. Whether you get your apples from the farm, farmer’s market or supermarket, it’s worth adding this crispy fruit to your basket. Not only are apples bursting with nutrition, they are also a healthy standalone snack or a versatile ingredient for salads, main dishes and desserts.
Here are some of the best reasons to add a bushel of apples to your shopping list and tasty ways to eat “an apple a day.”
Apple nutrition facts
One medium apple has:
- 95 calories
- 0.5 grams protein
- 0 grams fat
- 25 grams carbohydrates
- 4 grams fiber (16% daily value (DV))
- 8 milligrams vitamin C (11% DV)
Most of the beneficial compounds in apples come from polyphenols (plant compounds), which aren’t actually listed on nutrition facts label.
The health benefits of apples
The old adage about an apple a day being the antidote to basically everything may have some validity. Research on apples points to their benefits for heart health, diabetes, cancer, gut health, weight loss and inflammation. “Apples are high in antioxidants, fiber, vitamin C and low in calories,” said Sarah Schlichter, registered dietitian nutritionist and owner of Bucket List Tummy.
A recent meta-analysis described apples as having “medicinal value,” citing research that shows the protective properties of eating apples for various chronic diseases. As a matter of fact, a meta-analyses of over forty studies found that eating apples was associated with a reduced cancer risk. The authors hypothesize that the polyphenols in the apples act as antioxidants, which may…
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