Apples

About This Food

Research continues to mount on how this "king of fruits" helps to keep the doctor away.

Providing a good source of fiber (including an important soluble fiber called pectin) as well as vitamin C, apples real power may lie in their rich concentration of heart healthy flavonoids including quercetin.

Because apples are on the Dirty Dozen, be sure to always pick organic. 

Glycemic Index=38
Glycemic Load=6
Antioxidant Score* (ORAC)=4,275

*Red Delicious, raw with skin

Available year-round, apples peak season is from September through November when newly harvested. Buy firm, well-colored apples with a fresh (never musty) fragrance. The skins should be smooth and free of bruises and gouges. Store apples in a cool, dark place. They do well placed in a plastic bag and stored in the refrigerator.

Special diets
  • AIP Diet
  • Gluten-Free Diet
  • Gluten-Free/Dairy-Free Diet
  • Grain-Free Diet
  • Low Lectin Diet
  • Low Oxalate Diet
  • Paleo Diet (Light)
  • Paleo Diet (Strict)
  • Pescetarian Diet
  • Primal Diet
Benefits
Excellent Source of
Good Source of
  • Fiber
  • VitaminC
Preferences
  • No Fish
  • No Red Meat
  • No Pork
  • No Eggs
  • No Shellfish
  • No Gluten
  • No Nuts
  • No Seeds
  • No Soy
  • No Dairy
  • No Poultry
  • No Corn
  • No Yeast
  • No Peanuts
  • No Coconut
  • No Molds
  • No Citrus
  • No Pseudograins
  • No Nightshade
  • No Legumes
  • No Grains
  • Low Cholesterol
  • Low Fat
  • Low Sodium
  • Low Saturated Fat
Nutrition Information

Serving size: 1 small

Calories: 77

Omega-6 / Omega-3 ratio: 5 : 1

Macronutrients
Amount
Total Fat
0.25 g
Saturated Fat
0.04 g
Monounsaturated Fat
0.01 g
Polyunsaturated Fat
0.08 g
Trans Fat
0 g
Essential Fatty Acids (Omega-3)
13 g
ALA
13 mg
EPA, DHA
0 mg, 0 mg
EPA
0 mg,
DHA
0 mg,
Conjugated Linoleic Acid(CLA)
0 mg
Cholesterol
0 mg
Total Carbohydrate
20.58 g
Net Carbohydrate
17 g
Sugars
15.48 g
Fiber
3.58 g
Protein
0.39 g
Sugar Alcohols
0 g
Macronutrients
Amount
% Daily Value*
Vitamin A
80.46 IU
2%
Vitamin C
6.85 mg
11%
Vitamin D
0 IU
0%
Vitamin E
0.27 IU
1%
Vitamin B6
0.06 mg
3%
Vitamin B12
0 mcg
0%
Vitamin K
3.28 mg
4%
Folate
4.47 mcg
1%
Niacin
0.14 mg
1%
Riboflavin
0.04 mg
2%
Thiamin
0.03 mg
2%
Choline
5.07 mg
1%
Minerals
Calcium
8.94 mg
1%
Copper
0.04 mg
2%
Iron
0.18 mg
1%
Magnesium
7.45 mg
2%
Manganese
0.03 mg
2%
Phosphorous
20.86 mg
2%
Potassium
159.43 mg
5%
Selenium
0 mcg
0%
Sodium
1.49 mg
0%
Zinc
0.06 mg
0%
Phytonutrients
Alpha-carotene
0 mcg
Beta-carotene
44.7 mcg
Beta-cryptoxanthin
0 mcg
Lutein + zeaxanthin
43.21 mcg
Lycopene
0 mcg
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