How many calories are present in an apple?

In this brief article, we will answer the question, “How many calories are present in an apple?” and provide information on calories present in applesauce and apple juice, the benefits of apples, some side effects of eating apples, and how many apples can be eaten in a day

How many calories are present in an apple?

95 calories are present in a medium apple. Apart from this, there are 25 grams of carbs and 4 grams of fiber. 19 grams of sugar are present in an apple. 1 green apple with skin can have approximately 80 calories. 

As apples are lower in calories, they can help in weight management. Fiber present in apples can improve satiety.

How many calories are present in applesauce?

1 cup (100 grams) of applesauce (unsweetened) can contain 45 calories. Sweetened applesauce (100 gms)  is comparatively higher in calories. It has 68 calories.

Nutrients in applesauce can vary depending on cooking temperature, apple peels, and the types of apples.

How many calories are present in apple juice and jam?

1 cup (240 ml) of unsweetened apple juice has 113 calories. Sweetened apple juice will be higher in calories. Apple jam (1 tsp) has 11 calories. 

How many calories are present in apple jelly and pie?

2 tbsp of apple jelly has 56 calories. This makes them unsuitable to be eaten for weight loss. Apple pie (100 grams) approximately has 236 calories. 

What are some benefits of apples?

  • High-fiber foods can help in providing satiety. This can reduce caloric consumption. Apples can reduce lipid levels.
  • Apples improve cardiovascular health. It contains quercetin which can reduce inflammation and blood pressure. Fiber present in apples can reduce blood pressure as well. Potassium present in apples reduces blood pressure.
  • According to some review articles, consuming apples indeed reduced doctor visits and hospital stays. So an apple a day does help keep a doctor away.
  • Apples are a good source of antioxidants like anthocyanins. This can reduce the number of free radicals and help in decreasing inflammation.
  • Apples have prebiotics that can promote the growth of good microbes in the gut. Improvement of gastrointestinal health can enhance calcium absorption.
  • Apples can decrease bad cholesterol levels. This can prevent hypercholesterolemia. It can also prevent the risk of developing heart diseases.
  • Apples are known to have anti-cancer properties. This is because there are many phytonutrients present in apples that can lower the risk of developing cancers particularly breast and colorectal cancers.
  • Catechin present in apples can improve both brain and muscle function.
  • Apples are also nutritionally dense. It has vitamin C, potassium, vitamin K, Copper, and vitamin B6.
  • Antioxidants present in apples can improve skin health. It prevents the formation of wrinkles and has anti-aging properties too.

What are some side effects of eating apples?

Individuals having irritable bowel syndrome cannot eat apples. This is because sugar present in apples can cause stomach pain and bloating. 

Fructose present in apples cannot be tolerated by individuals with fructose intolerance. Excess apple consumption is not recommended for diabetics. Apple products high in sugar like sweetened applesauce or commercial apple juices should not be consumed either.

How many apples can you eat a day?

You can eat around 1-2 apples a day. However, if you are diabetic, it can be better to consume only one small apple. This is because Apple has a moderate glycemic index. Apple desserts should be eaten in moderation too if an individual is diabetic.

Are apples beneficial for weight loss?

Apples contain excess water that can improve satiety. It also has a lower caloric density as it contains both water and fiber. A medium apple can give 4 grams of fiber. This can slow down digestion which can lose weight. 

In a study, apples were seen to be more filling compared to applesauce or apple juice. Eating slowly can help in contributing to fullness. 

However, do not consume apple juice or sweetened applesauce if you wish to lose weight. This is because sugar can increase the calories of food. 

You can also prepare apple smoothies and drinks but do not add sugar. Instead of whole milk use skimmed or plant-based milk to prepare smoothies.

How to incorporate apples into your diet?

Apples can be added to fruit salads. You can also add them to smoothies or consume them in the form of applesauce. Eating a whole apple is more beneficial as it would help in providing you with fiber.

Conclusion

In this brief article, we have answered the question, “How many calories are present in an apple?” and provided information on calories present in applesauce and apple juice, the benefits of apples, some side effects of eating apples, and how many apples can be eaten in a day.

Reference

https://www.womenshealthmag.com/food/a19663830/how-many-calories-in-an-apple/

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