Apples 101 Benefits Weight Loss Potential Side Effects and More Everyday Health MenuNewslettersSearch Diet & Nutrition Apples 101 Benefits Weight Loss Potential Side Effects and More By Jessica MigalaMedically Reviewed by Kelly Kennedy, RDNReviewed: October 28, 2020Medically ReviewedIf you're looking to lose weight, reach for an apple. They're bursting with satiating fiber and a medium-size fruit contains only 95 calories.Nadine Greeff/StocksyAn apple a day keeps the doctor away: It’s a “mom” saying, but scientifically speaking, there’s some truth to it. While eating apples may not reduce the number of times you visit the doctor, it is associated with taking fewer prescription medications, according to a study published in May 2015 in JAMA Internal Medicine. (1)More on Fall Fruits Like Apples 11 Heart-Healthy Fruits and Veggies to Eat This Fall“Apples are healthful foods that you should include in your diet more often,” says Sharon Palmer, MSFS, RDN, who is based in Duarte, California. “They have important nutrients linked with disease protection, are portable, and have their own natural food ‘packaging,’” she says. Because there are so many types of apples, chances are, there’s a variety for everyone. Nutrition Facts of Apples According to the U.S. Department of Agriculture (USDA), one medium apple contains: (2) 95 calories Protein: 0.5 grams (g) Fat: 0 g Carbohydrate: 25 g Fiber: 4 g (14 percent of the daily value, or DV) Vitamin C: 8 milligrams (mg) (9 percent of the DV) Magnesium: 9 mg (2 percent of the DV) Potassium: 195 mg (4 percent of the DV) Common Questions & AnswersWhat are the benefits of eating apples?Apples provide a good source of fiber, along with some immune system–supporting vitamin C and heart-healthy potassium. With only about 100 calories, they make an excellent addition to most diets.What are the side effects of eating apples?There are no general side effects. If you have irritable bowel syndrome (IBS), you may be following a low-FODMAP diet to identify triggering foods, which vary by individual. Apples are not a low-FODMAP food, and they may cause gastrointestinal issues like bloating for these people.Which apple is the healthiest?Eat the apple that you love the most. A past study identified Red Delicious, Northern Spy, and Ida Red varieties as those that contain the highest levels of antioxidants, which may reduce disease risk. However, you’ll reap the health rewards of any apple you eat. Just be sure to leave the skin on to get the biggest nutritional bang for your buck.Is it bad to eat more than one apple a day?If apples make you feel good and you enjoy them, it’s okay to eat more than one apple a day. Diets that contain a mix of plant-based foods offer a range of plant compounds like antioxidants, so it’s important to eat a varied diet.Are apples good for weight loss?Yes. A research review, which included data from five human trials, concluded that apples are associated with weight loss. Apples are low in calories and provide a good source of fiber that helps fill you up. This can also help people more successfully follow a weight loss diet. Health Benefits of ApplesFor such a small fruit, apples pack a huge health punch, potentially helping with: Disease Prevention Apples are packed with a variety of disease-fighting phytochemicals, says Kristin Kirkpatrick, RDN, a dietitian at Cleveland Clinic in Ohio. There are many lifestyle forces working against your health, like stress, lack of sleep, or sitting too much, that generate free radicals. Of course, an apple cannot alone make up for any of those, but getting more antioxidants into your diet will help support your body’s defenses against diseases like cancer, notes the American Cancer Society. (3)More on Beneficial Fruits 8 Best Fruits for a Diabetes-Friendly Diet Supporting ImmunityWhat’s more, apples contain vitamin C (one medium-size fruit has 9 percent of your DV). “That’s not as much as an orange, but vitamin C is important for immunity,” says Kirkpatrick. Because maintaining a healthy immune system is likely on your mind as you head into winter, when cold and flu season is in full swing, any extra bump in C helps. Promoting Blood Sugar Heart and Gut Health Finally, apples are impressive in their 4 g of fiber. This comes from a combination of both insoluble fiber (from the peel) and soluble fiber (from the pectin in apples), explains Kirkpatrick. Fiber in general slows down digestion to help keep blood sugar balanced. Insoluble fiber will promote bowel movement regularity, while pectin is associated with both cardiovascular and gut health, according to research in June 2015 in the journal Nutrients. (4) Most Recent in Diet & Nutrition Later Meals Increase Hunger Decrease Calories Burned 6 Bugs You Can Eat and Their Health Benefits 5 Cheap and Healthy Recipes to Make With Oats What Happens to Your Cholesterol When You Go on a Keto Diet Weight Loss Effects of ApplesApples have a couple of things going for them when it comes to a weight loss diet: They are low in calories (less than 100 in one medium fruit) and have 14 percent of the daily value of fiber per serving, Palmer points out. Not only does the fiber fill you up, but you have to spend time chewing the apple. “The more chewing you do and the more time it takes to eat something, the greater your satiety,” she says. For the biggest effect here, eat an apple whole rather than sliced. Editor' s Picks 7 Top Fruits to Support Weight Loss and How to Enjoy Them Skip the cake, cookies, and candy. Going au naturel with your treats boosts fiber intake, supporting weight loss, and gives you additional health benefits.…Learn More How to Select and Store ApplesNow you know how apples can help your health, but how do you make sure you’re picking the best fruit and then doing all you can to retain its texture and flavor? Tips for Picking Apples To find the tastiest apples in the store or at the farmers market, select those that have shiny skin and are firm to the touch, recommends the Washington Apple Commission. (5) Don’t eat apples that are bruised or have holes.More on Fruit 10 Healthy Fall Foods — and the Best Ways to Eat Them Tips for Keeping Apples FreshApples can be stored in the pantry at room temperature for five to seven days or the refrigerator for a whopping one to two months, according to the website StillTasty, which offers information about the shelf life of various foods. (6) The site recommends storing them in a plastic bag in the fridge to prolong shelf life. Apple slices can also be stored in the freezer for up to a year. How to Eat Apples Whatever way you slice it (har, har), an apple tastes good! Here are 10 ways to enjoy them:Whole or sliced as a snackDrizzled with nut butter and sprinkled with granola for “apple nachos,” like the recipe found on the Simple VeganistaCooked in a slow cooker with cinnamon for applesauce, like the Homemade Crock Pot Applesauce on Yummy Healthy EasyCooked into apple butterBaked into muffins, quick breads, and moreSautéed with cinnamon and used as a topping on oatmeal (or ice cream), like Palmer’s Pistachio Cinnamon Apple OatmealRings fried in a food dehydrator or a low-heat ovenBaked into a crumble and topped with plain Greek yogurtMixed into a Thanksgiving stuffing, like Palmer’s Cranberry Apple Leek Whole Grain StuffingBaked in the oven like the Easy Cinnamon Baked Apples from Minimalist Baker Editor s Picks in Diet and Nutrition The 12 Best Fruits to Eat on a Low-Carb Diet The 10 Best Foods to Help Fight Stress MyPlate The Ultimate Guide to Healthy Eating No Calorie Counting Required 10 Ordinary Fruits With Amazing Health Benefits Other Uses for ApplesApples are best eaten, but you can also use them in several ways, including by boiling in water with spices to add a lovely fall scent to your home, as a stamper for kids’ crafts, or placed in a bowl on your table as an edible centerpiece.More on Apple Cider Vinegar Should You Add Apple Cider Vinegar to Your Skin-Care Routine According to the University of Chicago School of Medicine, apple cider vinegar, which is created when apples are exposed to yeast then changed into alcohol and acetic acid, also has several touted uses and potential health benefits. (7) Side Effects of Apples If you have irritable bowel syndrome (IBS), apples may trigger the telltale bloating and abdominal pain of the condition. That’s because apples contain a high amount of fructose, says the Cleveland Clinic. (8) Apples would not be included if you are following a low-FODMAP diet. This type of diet is very restrictive — and you certainly wouldn’t want to eliminate apples if not necessary — so working with a knowledgeable registered dietitian can help you determine what foods you should avoid for digestive comfort. Also important to note: While apples contain 25 g of carbs per medium fruit, if you have type 2 diabetes, you can still include apples in your diet, says Kirkpatrick. Talk to your doctor, a registered dietitian, or a certified diabetes care and education specialist about what aligns with your dietary goals. Most Popular in Diet and Nutrition What Are the Best Low-Carb Fruits to Eat on a Keto Diet The Top 8 Natural Hangover Remedies What Is the Endomorph Diet Food List Sample Menu Benefits More A Scientifically Proven Way to Lose 1 Pound of Weight A Final Word on ApplesApples are a classic, everyday snack that you should eat throughout your life. They’re not only a natural source of delicious sweetness, but they are also a good source of fiber, along with vitamins and minerals that may play a role in gut and heart health and immune function. Editorial Sources and Fact-CheckingDavis MA, Bynum JPW, Sirovich BE. Association Between Apple Consumption and Physician Visits. JAMA Internal Medicine. May 2015.Apple, Raw. USDA FoodData Central. April 1, 2020.Common Questions About Diet, Activity, and Cancer Risk. American Cancer Society. June 9, 2020.Koutsos A, Tuohy KM, Lovegrove JA. Apples and Cardiovascular Health — Is the Gut Microbiota a Core Consideration? Nutrients. June 2015.Care and Handling of Fresh, Sweet, Crisp Washington Apples. Washington Apple Commission.Apples — Fresh, Raw, Whole. StillTasty.com.Debunking the Health Benefits of Apple Cider Vinegar. UChicago Medicine. August 23, 2018.The Best and Worst Foods for IBS. Cleveland Clinic. December 4, 2019.Show LessNEWSLETTERS Sign up for our Diet and Nutrition Newsletter SubscribeBy subscribing you agree to the Terms of Use and Privacy Policy. 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