Apple nutrition, glycemic index, calories, and serving size
Apple Glycemic index (GI)
Apples are often associated with health, but what effect do they have on the blood sugar levels?
Based on the numbers from The International Tables of Glycemic Index, the glycemic index of an apple differs depending on the country it was grown in. The glycemic index of a raw apple from Denmark is 28, while apples from Italy have a much higher GI of 44. The GI of Braeburn apples from New Zealand is 32±4. Apples from Canada have a GI of 34 and the GI of apples from the US is 40. The mean of these studies makes the average glycemic index of an apple equal to 36±3.
Golden Delicious yellow apples from Canada have a GI of 39±3. Dried apples from Australia have a lower glycemic index, equal to 29±5.
The GI of sliced canned apples, that were solid packed without juice, is equal to 42±2.
Unsweetened apple juice from Canada and the US both have a GI of 41. Unsweetened apple juice from Australia that was reconstituted (from concentrate) has a slightly lower GI of 39±5. The GI of unsweetened Granny Smith apple juice is 44±3. And lastly, pure, clean and unsweetened apple juice has a GI of 44±2, whereas the GI of pure, cloudy and unsweetened apple juice is equal to 37±3.
Apple baby food has a GI of 46±5.
Apple muffins made with rolled oats and with sugar have a GI of 44±6, while apple muffins also made with rolled oats but without sugar surprisingly have a higher GI equalling 48±10.
The numbers by Harvard Health Publishing, similarly tell that raw apples have a GI of 36±2 and the GI of apple juice equals 41±2 (3).
According to The American Journal of Clinical Nutrition, the GI of Red Delicious apples is 36. Baked apple pie has a GI of 41 and the GI of apple juice equals 39 (4).
Current Topics in Nutraceutical Research has put the GIs of Golap apple around 39±5 and Green apple in the range of 41±6 (5).
Apples are classified as low glycemic index foods.
A study has found that apple consumption has an inverse association with triglyceride levels, the total cholesterol to high density cholesterol ratio and coronary heart disease and also increases the levels of high density cholesterol, which is often referred to as “good cholesterol” (6).
Another research demonstrated that apple intake prior to a high glycemic index food, such as rice, significantly lowers the glycemic response of the meal, without having a negative influence on satiety levels. This effect gives apples a metabolic potential to minimize glycemic excursion and decrease the risk of type 2 diabetes and its associated complications (7).
Apple consumption has been studied to be associated with 18% reduction in type 2 diabetes risk. One serving per week consumption of apples, as well as pears, is associated with diabetes risk decrease by 3% (8).
Apple intake in moderation can be beneficial for people with diabetes or healthy individuals at risk.
Important nutritional characteristics for Apple
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NEW NUTRITION FACTS LABEL
Serving Size ______________
Apple nutrition infographic
Mineral coverage chart
Mineral chart - relative view
Vitamin coverage chart
Vitamin chart - relative view
Protein quality breakdown
Fat type information
Carbohydrate type breakdown
Fiber content ratio for Apple
All nutrients for Apple per 100g
|Nutrient||DV%||In TOP % of foods||Value||Comparison|
|Protein||1%||93%||0.26g||10.8 times less than Broccoli|
|Fats||0%||89%||0.17g||195.9 times less than Cheese|
|Carbs||5%||42%||13.81g||2 times less than Rice|
|Calories||3%||86%||52kcal||1.1 times more than Orange|
|Starch||0%||97%||0.05g||305.8 times less than Potato|
|Fructose||7%||81%||5.9g||Equal to Apple|
|Sugar||0%||39%||10.39g||1.2 times more than Coca-Cola|
|Fiber||10%||32%||2.4g||Equal to Orange|
|Calcium||1%||88%||6mg||20.8 times less than Milk|
|Iron||2%||92%||0.12mg||21.7 times less than Beef|
|Magnesium||1%||92%||5mg||28 times less than Almond|
|Phosphorus||2%||92%||11mg||16.5 times less than Chicken meat|
|Potassium||3%||81%||107mg||1.4 times less than Cucumber|
|Sodium||0%||98%||1mg||490 times less than White Bread|
|Zinc||0%||95%||0.04mg||157.8 times less than Beef|
|Copper||3%||90%||0.03mg||5.3 times less than Shiitake|
|Vitamin E||1%||78%||0.18mg||8.1 times less than Kiwifruit|
|Vitamin C||5%||30%||4.6mg||11.5 times less than Lemon|
|Vitamin B1||1%||89%||0.02mg||15.6 times less than Pea|
|Vitamin B2||2%||89%||0.03mg||5 times less than Avocado|
|Vitamin B3||1%||92%||0.09mg||105.2 times less than Turkey meat|
|Vitamin B5||1%||92%||0.06mg||18.5 times less than Sunflower seed|
|Vitamin B6||3%||82%||0.04mg||2.9 times less than Oat|
|Folate||1%||87%||3µg||20.3 times less than Brussels sprout|
|Vitamin K||2%||64%||2.2µg||46.2 times less than Broccoli|
|Tryptophan||0%||99%||0mg||305 times less than Chicken meat|
|Threonine||0%||99%||0.01mg||120 times less than Beef|
|Isoleucine||0%||98%||0.01mg||152.3 times less than Salmon|
|Leucine||0%||98%||0.01mg||187 times less than Tuna|
|Lysine||0%||98%||0.01mg||37.7 times less than Tofu|
|Methionine||0%||99%||0mg||96 times less than Quinoa|
|Phenylalanine||0%||98%||0.01mg||111.3 times less than Egg|
|Valine||0%||98%||0.01mg||169.1 times less than Soybean|
|Histidine||0%||98%||0.01mg||149.8 times less than Turkey meat|
|Saturated Fat||0%||89%||0.03g||210.5 times less than Beef|
|Monounsaturated Fat||0%||94%||0.01g||1399.9 times less than Avocado|
|Polyunsaturated fat||0%||90%||0.05g||925 times less than Walnut|
The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.