Apple (Medium)
Evidence-based nutritional information, health benefits, and longevity research for apple (medium). Serving size: 182g (1 medium apple with skin)
Complete Nutritional Profile
Per 182g (1 medium apple with skin)
Health Benefits
Evidence-based health benefits of apple (medium)
High fiber content (4.4g) supports gut health and satiety
Rich in polyphenols with antioxidant and anti-inflammatory properties
Quercetin may reduce chronic disease risk
Low calorie, nutrient-dense snack (95 calories)
Supports heart health through fiber and polyphenols
May help with weight management due to high fiber, low calories
Supports healthy gut microbiome
Longevity & Healthspan Research
Latest scientific evidence on apple (medium) and healthy aging
How to Use Apple (Medium)
1-2 apples daily. One medium apple = 95 calories, 4.4g fiber. Eat with skin for maximum fiber and polyphenols. Excellent healthspan food.
- Eat with skin for maximum nutrients (most polyphenols in skin)
- Pair with nut butter for balanced snack
- Add to salads for crunch and sweetness
- Bake for dessert (cooking doesn't destroy most polyphenols)
- Choose organic when possible (apples high on pesticide list)
Polyphenols well absorbed. Eating whole apple better than juice (fiber intact). Most antioxidants concentrated in skin.
- Classic combination with cheese for balanced snack
- Pair with almond or peanut butter for protein and healthy fats
- Combine with walnuts for cardiovascular benefits
- Add cinnamon for blood sugar regulation
- Apple allergy (can be related to birch pollen allergy)
- FODMAPs: May cause digestive discomfort in sensitive individuals
- Wash thoroughly or choose organic (apples high in pesticide residues)
- Apple juice lacks fiber - always choose whole fruit