Apple
A crisp, widely available fruit that provides fibre and polyphenol antioxidants in a convenient, portable package.
What Apples Provide
Apples are a good source of fibre and vitamin C, and they contain polyphenol antioxidants — particularly in the skin. Most of an apple is water and carbohydrate, with only trace amounts of fat and protein. The fibre is a mix of soluble pectin and insoluble cellulose, which is one reason apples are associated with digestive comfort.
Nutrition Highlights
Fibre
One medium apple provides about 4.4 g of fibre — roughly 16% of the daily value. Much of this is pectin, a soluble fibre that may support healthy cholesterol levels and help you feel full after eating.
Vitamin C
A medium apple provides around 8.4 mg of vitamin C. Vitamin C contributes to normal immune function and to the formation of collagen, which supports skin, gums, and blood vessels.
Polyphenol Antioxidants
Apples contain quercetin, catechin, and chlorogenic acid, concentrated mainly in the skin. These polyphenols are being studied for their role in cardiovascular health and in protecting cells from oxidative stress.
Low Glycaemic Load
Apples have a relatively low glycaemic load for a sweet fruit, because their sugar is accompanied by fibre and water. Pairing an apple with protein or fat further slows the release of glucose into the bloodstream.
How to Include Apples in a Balanced Diet
- Sliced raw with a spoon of peanut butter or a small handful of nuts.
- Chopped into oatmeal, yogurt, or breakfast cereal.
- Baked with cinnamon as a simple dessert.
- Added to salads for crunch and natural sweetness.
- Cooked into applesauce without added sugar.
Who Might Want to Watch Portions
Apples are moderate in natural sugars, so people with diabetes may want to pair them with protein or fat rather than eating several at once on an empty stomach. People following a low-FODMAP diet may find that large amounts of apple cause digestive discomfort, because apples contain sorbitol and fructose.