Nutrition Facts
Serving Size: 100g
Calories52
Total Fat0.2g
Saturated Fat0.0g
Total Carbs13.8g
Fiber2.4g
Sugars10.4g
Protein0.3g
Macro Breakdown
Glycemic Impact
| Glycemic Index | 36 (Low) |
| Glycemic Load | 5 |
| Insulin Index | 42 |
Health Scores (0-10)
8.1
Metabolic
7.8
Inflammation
7.4
Hormonal
8.2
Gut Health
7.0
Skin Health
6.8
Brain Health
5.5
Bone Health
5.0
Sleep
3.5
Exercise
8.2
Longevity
6.0
Detox
5.5
Immunity
8.0
Pral
7.2
Satiety
6.8
Nutrient Density
5.5
Bioavailability
6.5
Electrolyte
5.0
Methylation
Complete Nutrient Profile
| Nutrient | Amount / 100g | % Daily Value |
|---|---|---|
| Energy Kcal | 52.0 kcal | 3% DV |
| Protein | 0.3 g | 1% DV |
| Total Fat | 0.2 g | — |
| Saturated Fat | 0.0 g | — |
| Carbohydrate | 13.8 g | 5% DV |
| Fiber | 2.4 g | 9% DV |
| Sugar | 10.4 g | 21% DV |
| Sodium | 1.0 mg | — |
| Calcium | 6.0 mg | — |
| Iron | 0.1 mg | 1% DV |
| Magnesium | 5.0 mg | 1% DV |
| Phosphorus | 11.0 mg | 1% DV |
| Potassium | 107.0 mg | 2% DV |
| Zinc | 0.0 mg | — |
| Vitamin C | 4.6 mg | 5% DV |
| Vitamin B6 | 0.0 mg | 2% DV |
| Vitamin A | 3.0 µg | — |
| Vitamin E | 0.2 mg | 1% DV |
| Vitamin K | 2.2 µg | 2% DV |
Amino Acid Profile
| Amino Acid | Amount / 100g |
|---|---|
| Tryptophan | 0.001g |
| Threonine | 0.006g |
| Isoleucine | 0.006g |
| Leucine | 0.013g |
| Lysine | 0.012g |
| Methionine | 0.001g |
| Phenylalanine | 0.006g |
| Valine | 0.012g |
| Histidine | 0.005g |
Fatty Acid Breakdown
| Fatty Acid | Amount / 100g |
|---|---|
| saturated | 0.030g |
| monounsaturated | 0.007g |
| polyunsaturated | 0.051g |
Compare Apple With...
Hormonal & Metabolic Impact
🧬 Fiber → Estrogen, Insulin (9% DV)
Binds excess estrogen in gut for excretion (enterohepatic circulation interruption). Slows glucose absorption → lower insulin spikes.
🧬 Sugar → Insulin, Cortisol (21% DV)
Rapid blood sugar spikes → insulin surges → cellular insulin resistance over time. High sugar intake correlates with elevated cortisol.
Best Preparation Methods
Ripeness: Riper = more sugar, less acidity. Storage: apples can be stored for months — vitamin C gradually decreases.
Preparation: Raw with skin (most fiber and polyphenols). Cooked (pectin released — gut-soothing applesauce). Dried (concentrated sugar, preserved fiber).
Frequently Asked Questions
Does Apple affect hormones?
Yes — Apple is rich in sugar (21% DV), which Rapid blood sugar spikes → insulin surges → cellular insulin resistance over time. High sugar intake correlates with elevated cortisol.. sugar supports Insulin and Cortisol production.
Can people with diabetes eat Apple?
Apple has a glycemic index of 36 (low) and glycemic load of 5. Its low GI means it releases sugar slowly into the bloodstream — generally fine for diabetics in reasonable portions. Contains 2.4g fiber which helps moderate the blood sugar response.
Is Apple good for weight loss?
Yes. At only 52 calories per 100g with 2.4g of fiber, Apple is filling and nutrient-dense — ideal for weight loss. The fiber slows digestion and increases satiety hormones (GLP-1, PYY), helping you eat less at subsequent meals.
What's the best way to prepare Apple?
Raw with skin (most fiber and polyphenols). Cooked (pectin released — gut-soothing applesauce). Dried (concentrated sugar, preserved fiber).