This article is not just about the calories in an apple, but also the total fats, carbohydrates, Proteins, minerals, nutrients and health benefits of an apple. But before we get into the data though, we need to define what an apple is for the purposes of this article.
There are many types of apples such as the Granny Smith, Golden delicious, Jonathon, Red delicious, Custard apple, rose apple and star apple to just name a few. Golden delicious and Granny Smith apples are approximately the same for calories in an apple at around 50 calories for a 125 gram apple.
Red Delicious apple comes in at 63 calories for a 125 gram apple and the Jonathan apple comes in at 59 calories for a 125 gram apple.
Rose apple comes in at around 60 calories per apple and the star apple comes in at around 85 calories per 125 gram apple. Worthy of mentioning is that the Star apple is one of only two apples that contain fat at 1 gram of fat. It also contains more carbohydrates at around 20 grams as opposed to the other fore mentioned apples that have around 13 15 grams of carbohydrates.
The other fat containing apple is the custard apple. The custard apple is different than all the other mentioned apples. Custard apples have around 300 calories per apple. They contain 2 grams of fat, 65 grams of carbohydrates and 6 grams of protein.
Daily recommendations of fruit state to eat 5 fruit a day. Apples count more than 1 fruit a day because they are packed with fiber, vitamin C (14% daily requirement BTW) and nutrients. They equate to eating one cup of fruit. In addition, apples are known to help us lose weight and reduce heart disease risk. A 125 gram apple 2 or 3 times the size of an equally packed cookie, candy bar or some other form of high calorie food.
The sugars in an apple are natural and there for are synthesized in a time-lapsed manner, that is, not all the sugar molecules in an apple are the same strength some are quickly broken down, while others take varying degrees of digestion in order to synthesize. This means you get a fairly consistent amount of sugar ingested into the blood stream over the next couple of hours instead of it all at once as is with processed sugars like is found in soda pop. Soda pop sugars go into the blood stream all at once and we experience a spike in sugar levels.
The fact the sugars are time released means the risk of diabetes is reduced. Our metabolic systems are exercised and are more likely to perform properly longer as we age. Heart disease and stroke risks are also reduced.
Most apples contain more Omega-6 than omega-3 which helps normalize the imbalance we experience from eating fish high in Omega-3. In addition, Apples have basically no fat other than the Omega-6 and Omega-3 fatty oils.
Apples typically have Vitamins and mineral as well. Vitamin stats include Vitamin A (1% DV), Vitamin B 6 (3% DV), Vitamin C (14% DV), Vitamin E (1% DV), Vitamin K (3% DV), Betaine (0.1 mg), Choline (4.2 mg), Folate (1% DV), Niacin (1% DV), Pantothenic Acid (1% DV), Riboflavin (2% DV) and Thiamin (1% DV).
Minerals in most apples include Calcium (1% DV), Copper (2% DV), Fluoride (4.1 mcg), Iron (1% DV), Magnesium (2% DV), Manganese (2% DV), Phosphorus (1% DV), Potassium (4% DV) and Sodium (1.3 mg 0% DV).
The old adage an apple a day keeps the doctor away is not just a wives tale. When counting calories for a diet, perhaps it is wiser not to judge the calories in an apple and look at McDonalds nutrition information instead or Big Mac Calories. With that said the healthiest item on a McDonalds menu are apple dippers.