How many calories are in an apple? There are 94.6 calories in a medium apple and the nutrients in it are:
- Water- 156 grams
- Protein- 0.43 grams
- Carbs- 25.1 grams
- Sugar- 18.9 grams
- Fiber- 4.37 grams
- Fat- 0.3 grams
How many calories are in an apple? iStock-photo credit: bergamont
Apple are high in Vitamin C, fiber and contains a lot of antioxidants which helps to fight off diseases. It is a great weight loss food because it is high in fiber and nutrients and low in calories. Eating apples regularly will fill you up and make you eat less food. The glycemic index of apples is between 29 and 44. Fruits typically have a low GI score.
The fiber in apples promotes positive gut health because it provides beneficial bacteria in the gut. One of the main minerals in apples is potassium and this mineral is important for good heart health.
Research Studies On Health Benefits Of Apples
There was a 12-week study among women who were told to eat 1.5 large apples per day. They lost 2.9 pounds over the course of that 90-day study. Some research studies have shown that eating apples can help lower blood sugar levels and lower the risk of obtaining diabetes.
One study in over 38,000 women showed that eating 1 or more apples per day was linked to 28% lower risk of developing diabetes. A 2020 study showed that people involved in that study who had high cholesterol levels were reduced by eating apples regularly and it improved overall blood flow.
A 2005 study showed that eating 1 or more apples per day reduced the risk of colorectal and breast cancers by 20% and 18% respectively.
Some test tubes and animal studies showed that the phytonutrients in apples can protect against the cancers of the lungs and colon.
The Bottom Line is the number of calories of one apple is 94.6 calories. Some of the health benefits are weight loss, positive gut health and it helps to maintain good heart health.
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References
- Gallus S, Talamini R, Giacosa A, Montella M, Ramazzotti V, Franceschi S, Negri E, La Vecchia C. Does an apple a day keep the oncologist away? Ann Oncol. 2005 Nov;16(11):1841-4. doi: 10.1093/annonc/mdi361. Epub 2005 Aug 9. PMID: 16091428.
- Gerhauser C. Cancer chemopreventive potential of apples, apple juice, and apple components. Planta Med. 2008 Oct;74(13):1608-24. doi: 10.1055/s-0028-1088300. Epub 2008 Oct 14. PMID: 18855307.
- Barth SW, Fähndrich C, Bub A, Dietrich H, Watzl B, Will F, Briviba K, Rechkemmer G. Cloudy apple juice decreases DNA damage, hyperproliferation and aberrant crypt foci development in the distal colon of DMH-initiated rats. Carcinogenesis. 2005 Aug;26(8):1414-21. doi: 10.1093/carcin/bgi082. Epub 2005 Mar 31. PMID: 15802299.
- Koutsos A, Riccadonna S, Ulaszewska MM, Franceschi P, Trošt K, Galvin A, Braune T, Fava F, Perenzoni D, Mattivi F, Tuohy KM, Lovegrove JA. Two apples a day lower serum cholesterol and improve cardiometabolic biomarkers in mildly hypercholesterolemic adults: a randomized, controlled, crossover trial. Am J Clin Nutr. 2020 Feb 1;111(2):307-318. doi: 10.1093/ajcn/nqz282. PMID: 31840162; PMCID: PMC6997084.
- Song Y, Manson JE, Buring JE, Sesso HD, Liu S. Associations of dietary flavonoids with risk of type 2 diabetes, and markers of insulin resistance and systemic inflammation in women: a prospective study and cross-sectional analysis. J Am Coll Nutr. 2005 Oct;24(5):376-84. doi: 10.1080/07315724.2005.10719488. PMID: 16192263.
- USDA- https://fdc.nal.usda.gov/fdc-app.html#/food-details/171688/nutrients
- Koutsos A, Riccadonna S, Ulaszewska MM, Franceschi P, Trošt K, Galvin A, Braune T, Fava F, Perenzoni D, Mattivi F, Tuohy KM, Lovegrove JA. Two apples a day lower serum cholesterol and improve cardiometabolic biomarkers in mildly hypercholesterolemic adults: a randomized, controlled, crossover trial. Am J Clin Nutr. 2020 Feb 1;111(2):307-318. doi: 10.1093/ajcn/nqz282. PMID: 31840162; PMCID: PMC6997084.
