Apple Nutrition & Health Benefits

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As you will know, apples are somewhat famous for their health benefits. Half of your fruit bowl can only dream of boasting such widely acknowledged advice as ‘an apple a day keeps the doctor away’.

This proverb is held close to our hearts at Pink Lady®, and it's one we wanted to find out more about.

Nutritional Value of an Apple

As trusted as the proverb may be, we wanted to dig a little deeper and discover all about the health benefits of the apples in your fruit bowl.

We conducted a study of the macronutrients, vitamins and minerals present in a sample of 60 apples to find out how much of each nutrient you’re getting when you bite into a fresh Pink Lady® apple. You can find a link to the full nutritional report at the bottom of this article.

Do All Apples Have the Same Nutritional Value?

The nutritional value of an apple naturally varies depending on size and variety. That’s why this report covers eight varieties of apples, all of various sizes. In the report, the average weights for a small, medium and large apple was calculated to be 114g, 140g and 175g respectively. A typical Pink Lady® apple falls into the large apple category.

Apple Nutrition Charts

We’ve put together a series of charts to provide you with clear information on the macronutrients, vitamins and minerals found in apples.

Starting with the macronutrients, apple nutrition per 100g and the contribution a large apple makes to recommended intakes is outlined below. This table reflects the nutritional value of an apple including the skin and excluding the core.


Macronutrients Per 100 g Per Large Apple Reference Intake (RI)* % RI per Apple
Energy (kJ/kcal) 215 kJ / 51 kcal 327 kJ / 78 kcal 8400/2000 4%
Fat (g) 0.5 g 0.8 g 70 g 1%
Of which saturates (g) 0.1 g 0.2 g 20 g 1%
Carbohydrate (g) 11.6 g 17.6 g 260 g 7%
Of which sugars (g) 11.6 g 17.6 g 90 g 20%
Protein (g) 0.6 g 0.9 g 50 g 2%
Salt (g) 0 g 0 g 6 g 0%

How Much Fibre is in an Apple?

There is no Reference Intake for fibre, however Public Health England recommend that our intake of fibre should be 30g a day. According to this report, a large apple contains 1.8g of fibre, which will provide a healthy 6% of the recommended amount from Public Health England.

Much of the fibre (and other nutritional content) is found in the skin of the apple. So to maximise the potential health benefits, it’s important you eat the whole of the apple including the skin.

Vitamins and Minerals in Apples

Minerals and vitamins are micronutrients, as opposed to the macronutrients we have already touched on such as fat, fibre, protein and salt. Our bodies do not need to take in as much micronutrients and as such they are measured in micrograms (mcg) and milligrams (mg) rather than grams (g).

What Vitamins are in Apples?

There’s an abundance of vitamins found in apples, all outlined in the table below. Adding a large apple to your diet would provide an especially good source of vitamin C, vitamin K, vitamin B1 (Thiamin) and vitamin B6.

Vitamins Per 100 g Per Large Apple Nutrient Reference Value* (NRV) % NRV per Apple
Vitamin A (mcg) 2 mcg 3 mcg 800 mcg <1%
Vitamin E (mg) 0.09 mg 0.14 12 1%
Vitamin K (mcg) 5.6 mcg 8.5 mcg 75 mcg 11%
Vitamin B1 (Thiamin) (mg) 0.04 mg 0.06 mg 1.1 mg 5%
Vitamin B2 (Riboflavin) (mg) 0.04 mg 0.06 mg 1.4 mg 4%
Vitamin B3 (Niacin) (mg) 0.1 mg 0.15 mg 16 mg <1%
Vitamin B6 (mg) 0.07 mg 0.11 mg 1.4 mg 8%
Pantothenic Acid (mg) 0.1 mg 0.15 mg 6 mg 3%
Biotin (mcg) 1.1 mg 1.7 mg 50 mg 3%
Vitamin C (mg) 6 mg 9 mg 80 mg 11%

*Nutrient Reference Value (NRV) provides guidance on the daily intake of vitamins and minerals for an average adult regardless of age or gender.

Health Benefits of Apple Vitamins

  • Vitamin C helps to protect cells, skin, blood vessels, bones and cartilage.
  • Vitamin K is needed for blood clotting, ensuring wounds heal properly.
  • Vitamin B6 helps to form haemoglobin in red blood cells, which carries oxygen around the body.
  • Vitamin B1 (Thiamin) helps to break down and release energy from food as well as keeping your nervous system healthy.

For a full list of the known benefits of all the vitamins that are found in apples, visit the NHS website.

Apple Mineral Content

Apples provide an important source of many minerals that our bodies need for a healthy lifestyle. The table below shows that a large apple is an especially good source of potassium and copper.

Potassium is a very important mineral for lowering blood pressure, and copper plays an important role in the formation of red blood cells, maintaining healthy bones and a strong immune system.

Calcium, magnesium, phosphorus, iron and zinc also make up the mineral content of an apple.

Minerals Per 100 g Per Large Apple Nutrient Reference Value* (NRV) % NRV per Apple
Potassium (mg) 100 mg 152 mg 2000 mg 8%
Calcium (mg) 5 mg 8 mg 800 mg 1%
Magnesium (mg) 4 mg 6 mg 375 mg 2%
Phosphorus (mg) 8 mg 12 mg 700 mg 2%
Iron (mg) 0.1 mg 0.1 mg 14 mg <1%
Copper (mg) 0.03 mg 0.05 mg 1 mg 5%
Manganese (mg) 0.04 mg 0.06 mg 2 mg 3%
Iodine 4 mg 6 mg 150 mg 4%

*Nutrient Reference Value (NRV) provides guidance on the daily intake of vitamins and minerals for an average adult regardless of age or gender.

Phytochemicals

As well as nutrients, vitamins and minerals, apples contain phytochemicals which act as antioxidants and may help protect the cells in our body from damage.

Phytochemicals can be broken down further into smaller groups. One of these groups is flavonoids, which are found abundantly in apples.

It’s these flavonoids in apples that are thought to contribute to the many health benefits. Read the full nutritional report for all the benefits of apples, including various studies on heart health, brain health and gut health.