How Many Calories in an Apple?
Apples have a unique taste that almost no one can resist. Sometimes they are sweet, sour or a little bit of both. They can also be paired with a lot of different food items that allow you to indulge your taste buds. For instance, apple is the main and most delicious ingredient of a home style apple candy with nuts, it goes perfect with chocolate, caramel, and whipped cream. In fact, you’ll notice that apples can make a bold appearance in a slamming home-made pie or your favorite casserole. Not to mention, it’s the perfect additive to a morning smoothie.
As you can see, apples make a killer snack specially when paired with just about any other foods you eat. Whether you want to eat healthy and have a sweet treat to satisfy your sweet tooth, you’ll find all of that in apples and more.
Calories in an Apple
Speaking of healthy, how many calories are in an apple? Apples or at least a medium apple of about 3” has about 95 calories in it. Of course if it was larger, it would have more, but if it was smaller than it would have less. However, why would you want to know this information?
Why count calories?
What good would it do for you to know how many calories are in the fruits you eat when they are healthy for you. Well, if you didn’t know, too many calories as well as too little calories contribute to most of the health issues in people these days. Not to mention, counting calories is extremely important if you want to maintain a healthy weight. Even counting calories in your apples is important, especially when adding them to a meal that consists of other foods. Other foods have nutritional information that you will also need to use in conjunction with calorie counting to make sure you’re eating well balanced meals.
Nutritional value of apples
Apples have been known to act as the perfect detoxifying fruit as well as the perfect virus killer.
Although it doesn’t have as much vitamin C as other fruits, it has a number of other vitamins and ingredients that contribute to a healthier you. Let’s take a look at the nutrition side of a medium-sized apple and how this nutrition benefits our bodies.
Carbohydrates- You will find at least 21 grams of carbohydrates in an apple. The recommended amount of carbohydrates on a daily basis will vary depending on your age, weight and sex. However, healthcare professionals make it clear that your carbohydrates should equal at least 60 % of your daily calories. Carbohydrates are what give you energy, too few of them can cause you to feel weak while too many can leave you feeling terrible.
Dietary Fiber- You will find at least 4 grams of fiber in a medium apple and the recommended amount will vary depending on several factors. However, healthcare professionals suggest that you acquire at least 14 grams per 1000 calories consumed. Fiber rich fruits or foods aid in digestion, keeps you full longer, reduces the risk of diabetes, and it protects you against heart disease.
Calcium- You will find 10 mg of calcium in a medium apple. It is recommended that adults get at least 1000-1300 mg a day. Calcium is the nutrient found in a lot of dairy foods that contributes to strong and healthy bones, teeth and gums. While it can help you avoid colon cancer and kidney stones, it can also help you maintain a healthy body weight and blood pressure levels.
Phosphorus- You will find 10 mg in a medium apple. Depending on several factors, it’s recommended that you obtain an estimate of 700 mg in phosphorus. It’s known for replicating DNA and RNA, contributes to strong bones and teeth, aids in digestion, assists in eliminating toxins from the body through your kidneys, and it gives you energy. Not to mention, adequate amounts are effective in reducing your chances of getting certain types of cancer.
Iron- There is .25 mg of iron in a medium apple. Women and men require different amounts of iron. Women should get at least 18mg while men should obtain at least 8. Iron aids in the function of the brain and muscles. It also prevents certain chronic diseases, gives you energy, improves your concentration, strengthens your immune system, and protects women from anemia and much more.
Sodium- Apples have no sodium regardless of what size that you eat. It is recommended that for every 1000 calories, you can have at least 1000 mg of salt. However, you should not exceed 3000 mg of sodium in one day. Sodium keeps you from having a sun stroke, balances the water in your body, assists in brain function and reduces muscle cramps. It has also been known to slow the aging process, keeps the heart in good condition and more.
Potassium- You will find 159 mg in a medium apple, and it’s recommended that you obtain an average of 4,700 mg a day. Potassium contributes to the functioning of nerves, muscles, keeps the acid alkaline balanced in your blood, prevents excess acid from being in the stomach, and it’s perfect for detoxifying the body. Many healthcare professionals believe that it protects you from strokes and keeps your blood pressure normal.
Vitamin C- A medium apple has 8 mg of vitamin C in it. It is recommended that you obtain 3000 mg a day. Vitamin C is known to strengthen your immune system and protect you from colds in the winter time. It protects you from heart failure, keeps your blood pressure levels normal, keeps your eyes healthy and acts as an antioxidant to the body. Vitamin C is low in apples but even the smallest amount can do your body a great deal of good.
Vitamin A- there is 73 IU in a medium apple, but it is recommended that you obtain at least600-800 mg a day. Vitamin A contributes to healthy teeth, bones, immune system, eyes, skin and your reproductive system. It can also protect you from urinary stones and reduce your chances of coming in contact with certain types of cancer.
Folate- A medium apple has 4 mcg and it’s recommended that you obtain at least 400 mcg of folate acid a day. Folate is the most beneficial for the brain and neural system. However, it is also very beneficial for women if they want to avoid being susceptible to certain cancers, including those of the cervix.
As you can see, apples have all the nutrients that we need to keep our bodies healthy. So, instead of asking, “how many calories in an apple?” you should be asking, “where can I get some?”
