Apples are one of the most popular fruits in many countries around the world. The product is considered the most affordable source of valuable vitamins and minerals. The low calorie content of the fruit and the possibility of long-term storage without loss of beneficial properties have made apples of various varieties an optimal component of different diets. Currently, there are many varieties of fruit, each of which has its own healing qualities for the human body. The fruits are especially valuable for women and children. The chemical composition and calorie content of the product largely depends on the variety and processing method. Fresh fruits are considered the most valuable.
Chemical composition
The amount of beneficial components in each apple variety differs, but the difference is small. Typically, 100 grams of product contain the following valuable substances:
| Components | Approximate quantity per 100 g | |
| Vitamins |
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| Microelements |
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| Macronutrients |
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| Organic acids | 0.7-1.2 g | |
| Cellulose | 1.5-1.9 g | |
| Water | Almost 85 g | |
| Sugar | 9-10 g | |
| Amino acids |
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| Starch | 0.9-1 g | |
The nutritional value of the product lies in the ratio of proteins, fats and carbohydrates (BJU) and per 100 grams is 0.5/0.4/9.5. Apples contain the largest amount of carbohydrates, which are represented by sucrose, fructose, monosaccharides and disaccharides.
How many calories are in dried, baked, boiled and dried apples?
To create a diet, it is important to understand the energy value of fruits cooked in the oven or microwave. When a new crop appears, baked apples are very often made (without anything or using various additives). This cooking method is suitable even for unripe fruits.
But how many calories are in such a dish? An apple baked without other ingredients yields 47 kcal (100 g). But the energy value of baked fruits can increase 1.5-2 times if you use curd mass, raisins, honey, sugar, etc.
Dried fruits are quite high in calories. When water evaporates, the amount of fructose in them increases. It turns out that 100 grams of dry preparations contain 240 units. For the same reason, jerky treats contain a lot of calories. The same amount of product contains 243 kcal.
The energy value of boiled fruit is not high. If you make compote from it, then 1 glass will contain no more than 150 calories. Soaked apples are ideal for losing weight - 100 grams contain about 46 units.
You can learn about the benefits of apples from the video:
Energy value
Depending on the variety of apple, the calorie content differs, since each of them has a different peel composition. The energy value also changes during heat treatment or drying of the product:
| Varieties of apples | Approximate number of calories | |
| Green apples |
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| Red sweet apples |
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| Yellow apples | Golden - 50-55 kcal per 100 grams | |
| Considering the weight | 100 grams of product with peel - from 30 to 55 kcal, without peel - 28-32 kcal; per kilogram - 350-500 kcal; 1 medium-sized apple - 170-200 kcal | |
| Pickled apples | Depending on the variety, from 45 to 50 kcal per 100 grams | |
| Baked without sugar | Taking into account the type of fruit, from 85 to 95 kcal per 100 grams | |
| Apples in compote | From 70 to 80 kcal per 100 grams | |
| Apples in jam | From 150 to 300 kcal per 100 grams depending on the amount of sugar used in preparation | |
| Freshly squeezed apple juice | From 40 to 55 kcal per 100 ml | |
People who adhere to a diet should remember that dried or sun-dried apples have a high energy value, since during the drying process they lose water and the concentration of carbohydrates per 100 g increases. Depending on the variety of apples, the calorie content of a dried or dried product ranges from 250 to 300 kcal for every 100 g.
Popular varieties of apples
The apple, whose energy value lasts until spring or the next harvest, is the most popular. Among them there are varieties that everyone loves.
Ranet Simirenko
The skin of the apple is light or bright green, covered with characteristic white specks. The conical shape of the fruit is slightly flattened. In size, the apple can be small, medium and very large, weighing from 70 to 400 g. It is valued for its high taste properties with a wine-like sweetness and a slight spicy tint, as well as delicate white pulp with a high juice content.
The average caloric value reaches 37 kcal.
BJU:
- protein up to 0.5%;
- fats up to 0.4%;
- carbohydrates up to 9.0%.
Antonovka
Record holder for vitamin C (up to 14 mg%). An apple, cylindrical or oval-conical, faceted or ribbed, weighs mainly 100–150 g, but “giants” weighing 300 g are also often found; it belongs to the local high-yielding variety, therefore it is always sold at the most affordable price.
The skin is shiny, slightly oily. The color is greenish with a delicate straw tint and numerous white specks. The juicy, slightly elastic pulp has a granular consistency and a yellowish tint. The taste is sweet and sour with a bright fruit and berry aroma.
During storage (in the refrigerator until January, in storage until spring) it retains all its beneficial and taste properties, which is why they are sold on the market even in May.
In terms of energy value, the variety is close to Simirenko, but in southern gardens it loses many of its advantages.
Idared
A variety of apples with smooth, slightly conical shapes. The main color of the skin is light green, but it is hidden under a glossy crimson shade with small specks. The apple reaches consumer maturity only in February, when its tasting score increases to indicators of high commercial quality, corresponding to the highest grade.
The aroma of the fruit is not bright, but the pulp contains more than 10% sugars, up to 0.7% titrated acids and up to 12 mg% vitamin C and has a calorie content of about 50 kcal.
Granny Smith
An apple with a dense green skin and brown specks, has dense sweet and sour juicy pulp that is easy to bite and leaves a pleasant taste sensation. During storage, acidity decreases and sweetness increases.
The variety is indicated for people suffering from allergic reactions and has high tasting characteristics. It belongs to the middle price segment on the market.
Golden Delicious
The apple has a conical, chiseled shape with a dense skin that ranges from greenish at harvest to golden yellow when fully ripe. The fruits are mostly medium-sized, mostly 150 g each, or larger ones 200-250 g each. The juicy straw-colored pulp acquires creamy tones as it is stored.
High tasting indicators are determined by a pronounced apple aroma, delicate texture, juicy pulp with a pleasant sweetness and remain unchanged until April.
BZHU Golden:
- proteins up to 50 mg%;
- fat up to 20 mg%;
- carbohydrates up to 12%.
Prices for apples supplied by domestic agricultural companies or from neighboring countries remain in the affordable affordable category, but they increase significantly for the same varieties obtained through Western European delivery channels.
Beneficial features
The benefits of the product have been proven; when used correctly and the norm is controlled, it has an extremely positive effect on the human body. The following properties are considered the most valuable:
- saturates the body with minerals and vitamins;
- tones and invigorates;
- normalizes digestion, eliminates chronic constipation by stimulating intestinal motility;
- promotes the removal of toxins and waste from the body;
- regulates blood glucose levels due to low calorie content and moderate sugar content;
- strengthens the heart muscle;
- improves visual function;
- has mild laxative, antiseptic, anti-inflammatory, diuretic and choleretic effects;
- prevents the formation of cholesterol plaques and their deposition on the walls of blood vessels;
- has a sedative effect on the central nervous system, improves memory and attention, eliminates signs of neurosis and depression;
- relieves spasm of intestinal smooth muscles;
- helps maintain a slim figure by normalizing metabolic processes, promotes weight loss;
- improves the condition of tooth enamel, prevents the development of caries and the deposition of tartar;
- normalizes blood pressure numbers;
- restores liver cells;
- prevents swelling of the lower extremities;
- prevents thyroid pathologies, especially hypothyroidism.
For women, fruits of any variety are extremely beneficial, as they normalize hormonal balance, relieve menstrual pain, increase the elasticity of the skin and its firmness, improve the condition of hair and nails, and give strength. The fruit is especially valuable during pregnancy, as it helps replenish the deficiency of necessary components, helps the child develop correctly, and relieves symptoms of toxicosis.
The fruit is also useful for men, as it prevents the development of pathologies of the genitourinary system, increases endurance and physical strength, and improves sexual function.
For children, apples become an indispensable source of minerals, vitamins, strengthen the immune system and prevent frequent viral and colds, stimulate brain function, memory and attention.
Such beneficial properties are inherent not only in fresh fruits, but also in natural apple juice, dried and dried fruits, which can be stored for the winter.
Beneficial properties of apples for the human body
An apple (energy value, calorie content, pectins and organic acids and other substances included in its composition is a powerful natural bioactive component) in the human diet creates the necessary prerequisites for optimizing biochemical processes important for human life or for the healing of a weakened and sick body.
What are the beneficial properties of apples?
| Name | What properties does it define? |
| Vitamin A (contained 2 times more than in tangerines). | Increases the body's resistance to infections, optimizes metabolic processes, and forms bone and epithelial tissues. |
| Vitamin C (more than in lemon). | Promotes collagen synthesis, exhibits anti-allergic, anti-inflammatory, antibacterial properties, strengthens capillaries, improves blood quality. |
| Vitamin B group (B1; B2; B3; B6; B9) | Serve as support for the cardiovascular, digestive, nervous systems and psyche. |
| Vitamin G is a unique apple vitamin. | Regulates appetite, optimizes digestive processes, affects cell growth. |
Eating apples saturates the body with natural calcium - a material for the construction of inert and nerve tissues, helps optimize the process of muscle contraction, and improves the condition of nails and hair. With its deficiency, manifestations of muscle cramps, thinning and fragility of bones, and the appearance of dental diseases are possible.
Pectin compounds in apples absorb toxins, fatty and mucous accumulations in the intestines, which helps cleanse the body and reduce weight.
For adults
The apple has found wide acceptance in folk medicine and cosmetology. The benefits of apple cider vinegar are legendary. It is used for the prevention and treatment of a number of diseases. Apple cider vinegar is prepared at home, because the product that is sold under this name in retail chains is conditionally apple.
It is produced by adding apple extract to alcohol vinegar. This format does not have the same healing properties as natural vinegar. To prepare apple cider vinegar, take an unsorted apple or carrion. Crushed or finely chopped. Add 1 tbsp per 5 kg of pulp. Sahara. Take it to a secluded place for fermentation for 1 month.
The fermented wort is strained. Pour into a bottle, cover loosely with a lid, and leave for another 1 month. in a warm place so that as a result of secondary fermentation, natural apple cider vinegar is formed.
If daily for 1-2 months. If you drink a decoction of apple carrion, boiled together with the skin and stem, then diseases of the genitourinary system and kidneys will go away forever.
The skin on your face will become fresh and sparkling with health if you nourish it with an apple mask 1-2 times a week:
- Take 1 apple, peel it, grind it to a puree.
- Add 1 tsp. olive oil, yogurt or sour cream (for oily skin - egg yolk).
- Bring to a thick consistency by adding a fine fraction of oatmeal to the mass.
The nutritional composition is mixed and applied to the face. The procedure is continued for 20 minutes.
For children
An apple, whose energy value and calorie content are optimal for a child’s body, ranks first among all types of complementary foods for infants. Already at 6 months. An apple is carefully introduced into a child’s diet to normalize the functions of the gastrointestinal tract, as it always combines beneficially with milk and dairy products.
Its fiber, pectin and enzyme compounds very gently relieve the child’s intestines from stagnation, promote gas removal, have an astringent effect on the liquefied medium, and have a calming effect on the nervous system. During the teething period, the baby is traditionally given a quarter of an apple with dense pulp.
The child immediately brings it to his mouth and begins to “bite.” This helps the baby practice chewing movements, gently and naturally sanitize the oral cavity, clearing away lactic acid residues after eating and at the same time massaging the gums that are swollen from dental pressure, which reduces the pain of the process. The child becomes captivated by the taste and sharpness of sensations and stops being capricious.
For preschool children and primary schoolchildren, an apple serves as a healthy snack between meals.
By chewing fresh vitamin pulp, children naturally cleanse the oral cavity and strengthen their teeth. At the same time, they receive the necessary complex of natural vitamins that support the immune system, nourish the blood, and promote the physical and mental development of the body.
Both parents and school, together, instill in middle school students the healthy habit of eating an apple a day. Children are explained that by adhering to such food discipline, both in the present and in the future, they create the potential for good vision, beautiful skin, a snow-white smile, optimal hair growth, and good physical shape.
Contraindications
Despite the benefits of the product for the human body, violation of the rules of use can cause significant harm to health. There are several contraindications:
- gastric ulcer with threat of perforation in the acute stage;
- gastritis with high acidity during exacerbation and taking medications;
- recovery period after surgery on the digestive system;
- inflammatory pathologies of the small or large intestine in the acute stage, for example, enteritis, colitis;
- individual intolerance to the product.
Patients with hyperthyroidism should avoid eating apple seeds, since the iodine they contain can aggravate the pathological condition. People who are losing weight and those who are obese are not recommended to overuse dried and dried fruits due to their high calorie content. Compote and jam made from healthy fruit are also not suitable for them.
Concentrated apple juice from green apples is not recommended for use by patients with any pathologies of the digestive system in the acute stage, as this can cause complications.
When the product is abused, a person often experiences increased gas formation, intestinal spasms, constipation, pain in the stomach and intestines, increased sensitivity of tooth enamel, and bloating.
How many carbohydrates are in an apple
The apple contains many useful components, including potassium, vitamin C, boron, magnesium, iron and many others. etc. The nutritional value of a fruit depends on its variety, size, growing and storage conditions. It is considered an excellent source of energy due to its fairly high carbohydrate content. Read about the calorie content of apples here.
A green apple contains 9.8 g of carbohydrates per 100 g, a red apple contains 12 g. 1 pc. – 15.7 g and 19.2 g, respectively.
These carbohydrates belong to the group of slow carbohydrates that are beneficial for the body. They contribute to the normal functioning of the pancreas, energy saving, and a uniform increase in blood sugar. Of the complex carbohydrates, the fruit contains dietary fiber and starch, and of simple carbohydrates - sucrose, fructose, and glucose. The energy effect from eating the fruit lasts about 2 hours.
Features of use
To get only benefits from the product, you must follow several rules. It is recommended to eat fresh fruits that have not undergone heat treatment. To prepare the product for future use during the cold season, it is better to take varieties of winter apple trees that tolerate low temperatures well without losing their beneficial properties. In Russia and Ukraine they are represented by Granny Smith, Semerenko, and Jonathan apples. The Golden variety has good frost resistance.
Those who include the product in their diet should know that they should not eat it at night. Before going to bed, you are allowed to consume only green varieties and in rare cases, so as not to gain weight. Another obstacle to eating fruits at night will be their diuretic effect. People suffering from diarrhea are not recommended to eat apples on an empty stomach, so as not to provoke a worsening of the condition.
It is better to consume fruits in the daytime or in the evening separately from main meals. Taking it after a heavy meal will only lead to rotting in different parts of the digestive tract.
A healthy person is allowed to eat 2-3 medium-sized fruits per day without harm to health. For those who suffer from any ailments, preliminary consultation with a specialist is recommended to determine the advisability of eating apples.
To lose weight and maintain your weight within normal limits, it is recommended to have a fasting day on these fruits once a week. During this day, you are allowed to eat no more than 2 kg of apples, dividing the amount into 5-6 equal portions. You should drink only clean water (2 liters per day). It is better to choose green fruits of medium size and without any external defects. Regular unloading using this method will help you lose weight and improve your health.
How to select and store apples
The quality and freshness of apples is determined by their type. If the fruits have a uniform color characteristic of the variety, their skin is shiny, clean, not wrinkled, without mechanical damage (cuts, chips), and has no traces of bacterial contamination (brown spots of rot or mold), then we can conclude that they are fresh and healthy.
The next selection criterion is elasticity and smell. An apple spoiled by internal rot or a worm loses its density and exudes a stale smell. To check the condition of the fetus, take it in your hand and squeeze it lightly with your index finger and thumb. If it doesn't flatten, then it's good.
The smell test is carried out in the usual way, turning the top of the apple towards the nose, because mold on the sides, if any, is wiped off before selling. If only apple aroma is felt, without any foreign odors, then the product is considered safe.
Winter varieties are prepared for future use:
1st method . Unwashed dry fruits are wrapped individually in a piece of paper or newspaper to protect the skin from damage, and placed in a box with holes for air ventilation.
2nd method . To keep the apple fresh and juicy, each fruit is wiped with a napkin soaked in glycerin and placed in layers in a box or banana box. Store in a cool, dark place.
Apples of summer varieties are stored in the refrigerator for up to 1.5 months, and in open containers at room temperature for up to 2 weeks. Autumn varieties have a longer shelf life: from 2 to 5 months. in the refrigerator and from 1 to 3 months. under normal conditions.
Dried apples are stored in a dry, cool place, protected from sunlight, in paper bags or cardboard boxes with a lid closed and sealed with tape.
In conclusion, we should cite a popularly known axiom: despite the many ways and recipes for using apples in canning, cooking, juice and wine production, their energy value, calorie content, nutritional and beneficial properties in an optimal ratio are manifested only in fresh form. And if you eat only 1 apple a day every day, then you can forget about doctors.
Author: Nadezhda Lyutova
Article design: Anna Vinnitskaya
Protein content
The calorie content of fruits is low; in red apples, the energy value and the amount of carbohydrates are not much higher than in green apples. If we consider the protein content, the difference is also not so great.
In red fruits there are 0.4 g of proteins per 100 g, in green ones - 0.47 g (in one large fruit - 0.64 and 0.75 g), which is 0.7% of the daily value.
The figure is relevant for a person at a young age with an average level of physical and mental stress. The group of proteins includes nonessential amino acids, which include glutamic acid, glycine and alanine, as well as essential amino acids – valine, tryptophan, arginine.
