Apple Nutrition

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Nutritional Value of an Apple

Is there any truth in the claim that an apple a day keeps the doctor away? We wanted to dig a little deeper and discover all about the benefits of the apples in your fruit bowl.

We looked at the nutrients in 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 its size. 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.

Pink Lady® Apples Nutrition

We’ve put together a series of apple nutrition charts to provide you with clear information on the nutrients found in apples.

Starting with the nutrients we are most familiar with seeing on food packaging, 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.

Nutrients 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 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.

What vitamins are in apples?

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 information for an average adult regardless of age or gender.

For a full list of the known benefits of all vitamins, visit the NHS website.

Apple Mineral Content

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 information for an average adult regardless of age or gender.

A detailed report on apples and nutrition is available to health professionals and journalists. Please tick the box below to access this, if this applies to you.