Jakarta –
Apples are often chosen to support diet programs. The low calories and nutritional content of this fruit is said to be good for helping you lose weight.
Apart from consuming other healthy foods, dieters usually use apples as a nutritious snack to eat between meals. Again, because the number of calories is relatively small, this fruit is not considered to make a diet fail.
However, how many calories are in one apple? Check the amount and nutritional content below.
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Number of Calories in Apples
Based on data from the United States Department of Agriculture (USDA), the number of calories in an unpeeled apple is:
- Very small apple (101 g): 52.5 calories
- Small apple (149 g): 77.5 calories
- Medium apple (182 g): 94.6 calories
- Large apple (223 g): 116 calories
- 100 g apple: 52 calories
For information, the calorie data above is taken from Fuji, Red Delicious, Golden Delicious, Granny Smith and Gala apples.
Reported by Healthline, apples are a low-calorie fruit that is good for a weight loss diet. The fiber content in this round red fruit is also high so it can reduce appetite and the desire to eat a lot of food.
A number of study results have also shown that consuming apples can help you lose weight while on a diet program.
One of them, a 12-week study conducted by the State University of Rio de Janeiro, Brazil. Female participants were asked to eat 1 ½ large apples measuring 300 g per day. At the end of the study, their body weight had dropped by 1.3 kg.
Apart from their low calories and high fiber, apples are good for dieting because their sweet taste can be a substitute for high-sugar dishes such as cakes, candy and ice cream, which are avoided during diets.
Apple Nutritional Content
Apples are one of the most nutritious fruits that contain a number of important nutrients. The following is the nutritional content of apples:
Carbohydrate
Most apples consist of carbohydrates and water. Carbohydrates are broken down into simple sugars such as fructose, sucrose and glucose.
Even though the carbohydrate and sugar content is relatively high, apples have a low glycemic index score. This means that blood sugar does not increase significantly after consuming this fruit. Fruit with a low glycemic index is also considered to have many health benefits.
Fiber
Apples are rich in fiber. Some of the fiber is called pectin, which is classified as soluble fiber and is believed to be good for intestinal health. Fiber can make you feel full longer and increase your appetite. In the end, you can lose weight.
The low glycemic index of apples is also often associated with the high amount of fiber contained in them.
Vitamin C
Vitamin C in apples is high. This vitamin, which acts as an antioxidant, has many benefits for the body, such as increasing endurance and maintaining healthy skin.
Potassium
Potassium is the main mineral in apples. This nutrient is beneficial for the heart by reducing high blood pressure, and as an electrolyte that activates cell and nerve function.
Quercetin
Quercetin is a flavonoid commonly found in fruit. This compound has anti-inflammatory, antiviral and antidepressant effects.
Chlorogenic Acid
Apples also contain chlorogenic acid. This compound, which is also found in coffee, has been shown to reduce blood sugar levels and reduce weight, according to several studies.
(azn/row)
