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Apple nutrition, glycemic index, calories, net carbs & more

Apples, raw, with skin
*all the values are displayed for the amount of 100 grams

Apple Glycemic index (GI)

36
Article author photo Victoria Mazmanyan by Victoria Mazmanyan | Last updated on December 04, 2020
Education: General Medicine at YSMU

Apples are often associated with health, but what effect do they have on 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 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 sugar have a GI of 44±6, while apple muffins 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 an 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.

References

  1. https://care.diabetesjournals.org/content/diacare/suppl/2008/09/18/dc08-1239.DC1/TableA1_1.pdf
  2. https://care.diabetesjournals.org/content/diacare/suppl/2008/09/18/dc08-1239.DC1/TableA2_1.pdf
  3. Glycemic index for 60+ foods
  4. https://academic.oup.com/ajcn/article/93/5/984/4597984
  5. https://www.researchgate.net/publication/283326056
  6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3017317/
  7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6950014/
  8. https://www.researchgate.net/publication/312644914
Article author photo Victoria Mazmanyan
Education: General Medicine at YSMU
Last updated: December 04, 2020

Important nutritional characteristics for Apple

Apple
Glycemic index ⓘ Source:
Check out our Glycemic index chart page for the full list.
36 (low)
Insulin index ⓘ II for Red Delicious apples https://academic.oup.com/ajcn/article/66/5/1264/4655967
59
Calories
52
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols
11.41 grams
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs)
1 cup, quartered or chopped (125 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral.
-1.9 (alkaline)
70% Vitamin C
68% Fiber
61% Sugar
59% Cryptoxanthin, beta
58% Carbs
Explanation: The given food contains more Vitamin C than 70% of foods. Note that this food itself is richer in Vitamin C than it is in any other nutrient. Similarly, it is relatively rich in Fiber, Sugar, Cryptoxanthin, beta, and Carbs.

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 2% 5% 4% 5% 10% 1% 2% 9% 5% 0% 2%
Calcium: 6 mg of 1,000 mg 1%
Iron: 0.12 mg of 8 mg 2%
Magnesium: 5 mg of 420 mg 1%
Phosphorus: 11 mg of 700 mg 2%
Potassium: 107 mg of 3,400 mg 3%
Sodium: 1 mg of 2,300 mg 0%
Zinc: 0.04 mg of 11 mg 0%
Copper: 0.027 mg of 1 mg 3%
Manganese: 0.035 mg of 2 mg 2%
Selenium: 0 µg of 55 µg 0%
Choline: 3.4 mg of 550 mg 1%

Mineral chart - relative view

Manganese
0.035 mg
TOP 70%
Potassium
107 mg
TOP 81%
Calcium
6 mg
TOP 88%
Copper
0.027 mg
TOP 90%
Magnesium
5 mg
TOP 92%
Iron
0.12 mg
TOP 92%
Phosphorus
11 mg
TOP 92%
Choline
3.4 mg
TOP 94%
Zinc
0.04 mg
TOP 95%
Sodium
1 mg
TOP 98%
Selenium
0 µg
TOP 100%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 4% 0% 16% 5% 6% 2% 4% 10% 3% 0% 6%
Vitamin A: 54 IU of 5,000 IU 1%
Vitamin E : 0.18 mg of 15 mg 1%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 4.6 mg of 90 mg 5%
Vitamin B1: 0.017 mg of 1 mg 1%
Vitamin B2: 0.026 mg of 1 mg 2%
Vitamin B3: 0.091 mg of 16 mg 1%
Vitamin B5: 0.061 mg of 5 mg 1%
Vitamin B6: 0.041 mg of 1 mg 3%
Folate: 3 µg of 400 µg 1%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 2.2 µg of 120 µg 2%

Vitamin chart - relative view

Vitamin C
4.6 mg
TOP 30%
Vitamin A
54 IU
TOP 48%
Vitamin K
2.2 µg
TOP 64%
Vitamin E
0.18 mg
TOP 78%
Vitamin B6
0.041 mg
TOP 82%
Folate
3 µg
TOP 87%
Vitamin B2
0.026 mg
TOP 89%
Vitamin B1
0.017 mg
TOP 89%
Vitamin B5
0.061 mg
TOP 92%
Vitamin B3
0.091 mg
TOP 92%
Vitamin D
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%

Macronutrients chart

14% 86%
Protein:
Daily Value: 1%
0.26 g of 50 g
1%
Fats:
Daily Value: 0%
0.17 g of 65 g
0%
Carbs:
Daily Value: 5%
13.81 g of 300 g
5%
Water:
Daily Value: 4%
85.56 g of 2,000 g
4%
Other:
0.2 g

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 2% 2% 2% 2% 2% 1% 2% 2% 3%
Tryptophan: 1 mg of 280 mg 0%
Threonine: 6 mg of 1,050 mg 1%
Isoleucine: 6 mg of 1,400 mg 0%
Leucine: 13 mg of 2,730 mg 0%
Lysine: 12 mg of 2,100 mg 1%
Methionine: 1 mg of 1,050 mg 0%
Phenylalanine: 6 mg of 1,750 mg 0%
Valine: 12 mg of 1,820 mg 1%
Histidine: 5 mg of 700 mg 1%

Fat type information

0.028% 0.007% 0.051%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.051 g

Carbohydrate type breakdown

2.07% 2.43% 5.9%
Starch: 0.05 g
Sucrose: 2.07 g
Glucose: 2.43 g
Fructose: 5.9 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g

Fiber content ratio for Apple

10.39% 2.4% 1.02%
Sugar: 10.39 g
Fiber: 2.4 g
Other: 1.02 g

All nutrients for Apple per 100g

Nutrient DV% In TOP % of foods Value Comparison
Net carbs N/A 43% 11.41g 4.7 times less than Chocolate Chocolate
Protein 1% 93% 0.26g 10.8 times less than Broccoli Broccoli
Fats 0% 89% 0.17g 195.9 times less than Cheese Cheese
Carbs 5% 42% 13.81g 2 times less than Rice Rice
Calories 3% 86% 52kcal 1.1 times more than Orange Orange
Starch 0% 97% 0.05g 305.8 times less than Potato Potato
Fructose 7% 81% 5.9g Equal to Apple Apple
Sugar N/A 39% 10.39g 1.2 times more than Coca-Cola Coca-Cola
Fiber 10% 32% 2.4g Equal to Orange Orange
Calcium 1% 88% 6mg 20.8 times less than Milk Milk
Iron 2% 92% 0.12mg 21.7 times less than Beef Beef
Magnesium 1% 92% 5mg 28 times less than Almond Almond
Phosphorus 2% 92% 11mg 16.5 times less than Chicken meat Chicken meat
Potassium 3% 81% 107mg 1.4 times less than Cucumber Cucumber
Sodium 0% 98% 1mg 490 times less than White Bread White Bread
Zinc 0% 95% 0.04mg 157.8 times less than Beef Beef
Copper 3% 90% 0.03mg 5.3 times less than Shiitake Shiitake
Vitamin A 1% 48% 54IU 309.4 times less than Carrot Carrot
Vitamin E 1% 78% 0.18mg 8.1 times less than Kiwifruit Kiwifruit
Vitamin D 0% 100% 0µg N/A Egg
Vitamin C 5% 30% 4.6mg 11.5 times less than Lemon Lemon
Vitamin B1 1% 89% 0.02mg 15.6 times less than Pea Pea
Vitamin B2 2% 89% 0.03mg 5 times less than Avocado Avocado
Vitamin B3 1% 92% 0.09mg 105.2 times less than Turkey meat Turkey meat
Vitamin B5 1% 92% 0.06mg 18.5 times less than Sunflower seed Sunflower seed
Vitamin B6 3% 82% 0.04mg 2.9 times less than Oat Oat
Folate 1% 87% 3µg 20.3 times less than Brussels sprout Brussels sprout
Vitamin B12 0% 100% 0µg N/A Pork
Vitamin K 2% 64% 2.2µg 46.2 times less than Broccoli Broccoli
Tryptophan 0% 99% 0mg 305 times less than Chicken meat Chicken meat
Threonine 0% 98% 0.01mg 120 times less than Beef Beef
Isoleucine 0% 98% 0.01mg 152.3 times less than Salmon Salmon
Leucine 0% 98% 0.01mg 187 times less than Tuna Tuna
Lysine 0% 98% 0.01mg 37.7 times less than Tofu Tofu
Methionine 0% 99% 0mg 96 times less than Quinoa Quinoa
Phenylalanine 0% 98% 0.01mg 111.3 times less than Egg Egg
Valine 0% 98% 0.01mg 169.1 times less than Soybean Soybean
Histidine 0% 98% 0.01mg 149.8 times less than Turkey meat Turkey meat
Cholesterol 0% 100% 0mg N/A Egg
Trans Fat N/A 100% 0g N/A Margarine
Saturated Fat 0% 89% 0.03g 210.5 times less than Beef Beef
Monounsaturated Fat N/A 93% 0.01g 1399.9 times less than Avocado Avocado
Polyunsaturated fat N/A 90% 0.05g 925 times less than Walnut Walnut

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 52
% Daily Value*
0%
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
0%
Sodium 1mg
5%
Total Carbohydrate 14g
8%
Dietary Fiber 2g
Total Sugars g
Includes ? g Added Sugars
Protein 0g
Vitamin D 0mcg 0%

Calcium 6mg 1%

Iron 0mg 0%

Potassium 107mg 3%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Apple nutrition infographic

Apple nutrition infographic
Infographic link

References

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.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/171688/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.