How many calories are in an apple
Apples are a staple food for those seeking a healthy diet or weight loss. Due to the peculiarities of their composition, they are slowly digested, therefore, the proportion of deposited fat is minimal. But sometimes you can't do without exact numbers. Let's consider what is the calorie content of apples in dried, baked and fresh form and how the color of the fruit affects the nutritional value.
How many calories are in an apple
Composition and nutritional value of fruits
The average calorie content of an ordinary medium-sized apple (per 100 g) does not exceed 47-55 kcal.
One fruit contains about 0.3-0.4 g of proteins and fats, almost 10 g of carbohydrates.
This product is ideal for those who prefer a low-carb diet: their number is minimal, regardless of the actual size of the fetus.
Dietary fiber accounts for about 1.8% of the weight, and organic acids account for 0.8%, an even smaller part is ash, monosaccharides, starch.
The pulp contains approximately 87 g of water. In addition, it contains an impressive list of useful macro- and microelements:
- 278 mg potassium;
- 245 mcg boron;
- 110 mcg copper;
- 26 mg sodium;
- 16 mg calcium;
- 1 mg phosphorus;
- 9 mg magnesium;
- 8 mcg fluoride.
A variety of nutrients are seen in apple seeds (seeds contain the daily norm of iodine for an adult), in the peel and in the fruits themselves.
Dietary fiber accelerates the work of the gastrointestinal tract, and moderate regular consumption of apples supports immunity and protects against diseases of average complexity.
Healthy eating adherents say: "You should eat at least two apples a day."
Calorie content of fresh fruits
Red variety
A red apple has a high concentration of sugar, which significantly affects the calorie content.
The standard calorie index does not exceed 47 kcal.
Red fruits have an aesthetic appearance and crunch pleasantly. But the amount of sugar in them is noticeably higher, while there are fewer vitamins in the composition.
The most useful variety is Red Delicious or naturally bred Grushevka.
There are restrictions on the use of this variety. You shouldn't eat them:
- in the presence of cardiovascular diseases;
- if there is a tendency to allergic reactions to elements of the chemical composition;
- people with diabetes need to remember that red apples noticeably increase the glycemic index, so they need to be eaten in moderation (and it is better to consult a doctor first).
Green variety
Green apples show lower calorie values: about 35 kcal per piece.
As far as physicians and pediatricians know, green fruits have a positive effect on the health of people with low immunity, and the pulp is also great for quenching thirst.
The smallest calorie apples
Many desserts are decorated with them, and they are also abundantly used in apple juice, jams, preserves and other natural products, both in production and at home.
Green fruits (this applies not only to apples) are rarely peeled from the peel, because it contains the daily rate of fiber. But it is the shell that has a surface that is sensitive to chemicals and nitrates. Therefore, we advise you to avoid eating fruits grown in areas with unfavorable ecology.
The most popular green variety for losing weight or proper nutrition is called Granny Smith, slightly lower in the White Naliv rating. On the 3rd position are Antonovka and American, which are resistant to cold.
Yellow variety
The approximate calorie content of a yellow apple: 45-55 kcal.
Calories vary in different subspecies (the difference is minimal - 10-20 kcal).
Golden variety - the most popular among yellow fruits - is in demand in the market for its refined sweet taste. It also has a long shelf life.
The fruits are used for drying, home canning and yeast baked goods. Soaked apples, traditional for Russian cuisine, are also made of them (but they can also be prepared from less sweet subspecies).
By the way, the calorie content of soaked apples is also low: only 47 kcal per 100 g. But in the BJU ratio, they are more carbohydrate, although with moderate use this will not affect the weight in any way.
Important information
Yellow fruits most often have pigmented spots on the surface, dents and other external defects leading to a change in taste.
Their choice must be approached responsibly, because apples generally belong to the category of products that can easily cause poisoning (albeit of a mild degree).
Honey variety
Honey apples are delicious and have a pleasant crunchy texture. They are a real delicacy among fruits. But those who follow a strict diet should find out how high-calorie such fruits are.
Honey varieties contain almost 60 kcal.
Their nutritional value and indicators of bju are much higher than that of other varieties, but the paradox is that the composition of these small apples has a minimal amount of fat (close to zero). At the same time, they retain their freshness and all vitamins for more than six months. All this speaks about the advantages of this variety.
In Russia, honey apples have not yet become widely known. But these fruit trees are renowned for their ability to survive and thrive in the winter. Even a frozen plant survives in most cases. Therefore, we can say with confidence that they will soon acquire well-deserved fame.
Honey apples are suitable for making fruit chips and baked goods. They are also found in juice.
Calorie content of processed foods
Dried fruits
No less important is information about how many calories are in dried apples, because everyone knows that their excessive use can harm the figure.
Per 100 g, there are from 200 to 231 kcal and about 59 carbohydrates.
But what is important: the concentration of nutrients in them is noticeably higher than in fresh ones. Both dried and dried are rich in vitamins B, C, PP. It contains calcium, iron, ascorbic acid, pectin and antioxidants.
Dried fruits are absolutely hypoallergenic, so this dessert will suit any person.
Baked apples
A small to medium baked fruit contains approximately 89 calories per 100 g (assuming the fruit has been cored).
So, in one piece, about 178 calories are obtained.
Baked apples contain a significant amount of dense dietary fiber. But due to the special heat treatment in the oven, they are easily digested, so all the calories are burned quite easily.
Fruits are quickly processed by the body and ultimately only benefit. They contain folic acid, pectin, manganese, iron and other important substances. And two fruits contain half the daily value of sugar.
Lowest calorie apples
For those who seek to lose weight or control their diet, a special table was created with the help of which it is easier to understand the intricacies of determining calories and bju in a particular apple.
But it is best to immediately know the suitable varieties by name in order to immediately navigate when buying.
We have compiled a rating of the lowest calorie green apples (they are the ones that are suitable for dietary nutrition).
Golden variety. An apple contains 35 kcal per 100 g, at the same time its benefits are undeniable;
- The seasonal apple reaches 34-71 kcal. A small one can have about 29 kcal;
- Variety Semerenko, in which even a large fruit does not reach 30 kcal;
- The sour apple Idared has 40 kilocalories per 100 g;
- Red Delishis is close to 45 kcal.