Apple Nutrition Information

Selection



Apples should be firm and have no soft spots. Avoid apples that are damaged or discolored for their variety.



Storage



Keep the apples in plastic bags in the refrigerator after purchasing to prevent further ripening. Apples should keep up to six weeks.



Preparation



Wash apples well and rinse with water. Protect cut apples from oxidation by dipping them into a solution of one part citrus juice and three parts water.



Varieties



There are about 2500 known varieties grown in the United States. 36 states grow them commercially with the following as top producers, WA, NY, MI, CA, PA, & VA.



Braeburn

Available Oct. through July.
High flavor impact. The crisp, aromatic Braeburn blends sweetness and tartness just right. Its color varies from greenish-gold with red sections to nearly solid red.



Golden and Red Delicious

Available year round Goldens firm, white flesh retains its shape and rich, mellow flavor when baked or cooked, making it the preferred “all purpose” cooking apple.



Fuji

Available year round. Fuji’s spicy, crisp sweetness makes it an excellent snack or as applesauce. Fuji varies from yellow-green with red highlights to very red.



Gala

Available August through March. Heart-shaped, distinctive yellow-orange skin with red striping. It has a crisp, sweet taste that can’t be beat.



Rome Beauty

Available September through July.
Baker’s dream, but Also a great eating apple. Smooth, blazingly bright red skin with sweet, slightly juicy flesh.



Granny Smith

Available year round.
Mouthwatering tartness. Bright green Granny with a pink blush has a crisp bite and a tangy flavor. Its tartness really comes through when baked and sautèed.



McIntosh

Available October through December.
McIntosh is juicy, slightly tart, yet very aromatic with white flesh and a rather tough skin that is two-toned red and green coloring.


Nutrient

Units

1 medium (2-3/4" dia) (approx 3 per lb)
——-
138 g


Proximates


Water

g
115.823
Energy

kcal
81.420
Energy

kj
340.860
Protein

g
0.262
Total lipid (fat)

g
0.497
Ash

g
0.359
Carbohydrate, by difference

g
21.045
Fiber, total dietary

g
3.726

Minerals


Calcium, Ca

mg
9.660
Iron, Fe

mg
0.248
Magnesium, Mg

mg
6.900
Phosphorus, P

mg
9.660
Potassium, K

mg
158.700
Sodium, Na

mg
0.000
Zinc, Zn

mg
0.055
Copper, Cu

mg
0.057
Manganese, Mn

mg
0.062
Selenium, Se

mcg
0.414

Vitamins


Vitamin C, total ascorbic acid

mg
7.866
Thiamin

mg
0.023
Riboflavin

mg
0.019
Niacin

mg
0.106
Pantothenic acid

mg
0.084
Vitamin B-6

mg
0.066
Folate, total

mcg
4.140
Folic acid

mcg
0.000
Folate, food

mcg
4.140
Folate, DFE

mcg_DFE
4.140
Vitamin B-12

mcg
0.000
Vitamin A, IU

IU
73.140
Retinol

mcg
0.000
Vitamin A, RAE

mcg_RAE
4.140
Vitamin E

mg_ATE
0.442
Tocopherol, alpha

mg
0.442



Lipids


Fatty acids, total saturated

g
0.080
4:0

g
0.000
6:0

g
0.000
8:0

g
0.000
10:0

g
0.000
12:0

g
0.001
14:0

g
0.003
16:0

g
0.066
18:0

g
0.010
Fatty acids, total monounsaturated

g
0.021
16:1 undifferentiated

g
0.001
18:1 undifferentiated

g
0.019
20:1

g
0.000
22:1 undifferentiated

g
0.000
Fatty acids, total polyunsaturated

g
0.145
18:2 undifferentiated

g
0.120
18:3 undifferentiated

g
0.025
18:4

g
0.000
20:4 undifferentiated

g
0.000
20:5 n-3

g
0.000
22:5 n-3

g
0.000
22:6 n-3

g
0.000
Cholesterol

mg
0.000
Phytosterols

mg
16.560

Amino acids


Tryptophan

g
0.003
Threonine

g
0.010
Isoleucine

g
0.011
Leucine

g
0.017
Lysine

g
0.017
Methionine

g
0.003
Cystine

g
0.004
Phenylalanine

g
0.007
Tyrosine

g
0.006
Valine

g
0.012
Arginine

g
0.008
Histidine

g
0.004
Alanine

g
0.010
Aspartic acid

g
0.047
Glutamic acid

g
0.028
Glycine

g
0.011
Proline

g
0.010
Serine

g
0.011

Other


Caffeine

mg
0.000
Theobromine

mg
0.000








Nutrition InformationHealthy Recipes





source: USDA National Nutrient Database for Standard Reference
Release 18, 2006 – Nutrition and Diet Data




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