Apples: Potential Health Benefits and Full Nutritional Profile

Apples are one of the most common fruits, and an old saying states “an apple a day keeps the doctor away.”

But is there any truth to that statement?

In this article, we review the latest scientific research on the potential benefits of apples. We also examine their complete nutritional properties, including their provision of essential nutrients like fiber, vitamin C, and vitamin K.

Note: While there are many different apple varieties, we will use nutritional data for the popular Gala apple for the purpose of this article.

Apples May Support Heart Health

Apples are high in fiber, with a medium-sized Gala apple (172g) providing 4 grams, approximately 14% of the daily value.

There are two main types of fiber: soluble and insoluble. Approximately 30% of the fiber found in apples is soluble fiber.

Soluble fiber has the biggest impact on lowering “bad” LDL cholesterol (LDL-C), which is associated with a higher risk of cardiovascular disease.

Recent findings specifically on apple consumption indicate that apples may have cardiovascular benefits for several reasons:

• A 2022 systematic review of 18 randomized controlled trials evaluated whole apple, apple extract, and apple juice intake’s impact on cardiovascular disease risk markers. The review found a trend for apple products lowering total and LDL cholesterol after at least a week of intake. However, these findings weren’t statistically significant.
• 2021 systematic review of randomized controlled trials found that either apple or apple polyphenol intake led to lower C-reactive protein (CRP) levels. These changes are associated with a lower risk of heart disease.
• An earlier 2017 randomized controlled trial found that high-flavonoid apple intake may improve endothelial function. In the study, consuming apples with their skin on was more beneficial than skinless apples. The researchers noted that the skin of apples is rich in flavonoids, which may confer protective effects.

Apples and Inflammation

We briefly covered apples and inflammation in the heart health section, but there is more available research on this topic.

Specifically, two studies have investigated the effect of daily apple intake on inflammation:

• A randomized controlled trial assigned participants with overweight and obesity to consume three whole Gala apples per day for six weeks. Participants saw a significant decrease in markers of inflammation (such as -17% CRP) compared to control.
• Another randomized controlled trial in participants with overweight and obesity found that three whole Gala apples led to lower inflammation levels 2, 4, and 6 hours after a high-fat meal compared to control. The apple group also showed higher antioxidant levels in their blood.

These studies suggest that regular apple intake may help reduce inflammation, which may support improved long-term health. For instance, chronically raised inflammation levels have been associated with an increased risk of several chronic diseases.

Rich Source of Bioactive Compounds

Apples contain a broad range of bioactive compounds. These compounds are also known as phytonutrients and they can potentially lead to beneficial health effects.

These bioactive compounds in apples include various classes of polyphenols, including:

• Anthocyanins (particularly red-skinned apples)
• Flavanols
• Flavonols
• Phenolic acids

Based on this, research identifies apples as among the most commonly consumed, widely available high-polyphenol foods.

While they are less common, red-fleshed apples have a unique polyphenol composition. Their red flesh is actually due to the red pigment of anthocyanins, a type of flavonoid they contain.

Anthocyanins have been associated with potential health benefits. They are typically found in blue, red, and purple-colored berries.

Apples May Improve Digestion

As mentioned, apples are a good source of fiber, with a medium Gala apple providing around 4 grams.

Fiber can have various digestive benefits, including its ability to lower the risk of constipation.

However, a recent 2025 randomized controlled trial suggests that compounds in apples other than fiber may also have benefits for constipation.

In this study, 24 participants either consumed four daily tablets of apple polyphenols (600 mg) or a placebo for 12 weeks. Notably, the participants consuming the apple polyphenols had an additional 2.2 bowel movements each week.

Nutritional Profile

Now that we know some of the potential benefits of apples, let’s look at the essential nutrients they provide.

The following tables use USDA data for a Gala apple, with nutritional data presented per 100g and per 172g medium apple. Percent daily values (% DV) have been calculated based on this data and are based on a typical 2,000 calorie diet.

Calories and Macronutrients

Nutrient	Per 100g	Per medium apple (172g) (% DV)
Calories	57 kcal	98 kcal
Carbohydrates	13.7g (5%)	23.6g (9%)
Fiber	2.3g (8%)	3.96g (14%)
Sugars	10.4g	17.9g
Fat	0.12g (<1%)	0.21g (<1%)
Protein	0.25g (1%)	0.43g (1%)

Vitamins

Vitamin	Per 100g (% DV)	Per medium apple (172g) (% DV)
Vitamin A (RAE)	1 mcg (<1%)	1.72 mcg (<1%)
Vitamin C	4.6 mg1 (5%)	7.9 mg1 (9%)
Vitamin D	—	—
Vitamin E	0.18 mg (1%)	0.31 mg (2%)
Vitamin K	1.3 mcg (1%)	2.24 mcg (2%)
Thiamin (B1)	0.02 mg (2%)	0.03 mg (2%)
Riboflavin (B2)	0.03 mg (2%)	0.05 mg (4%)
Niacin (B3)	0.08 mg (1%)	0.13 mg (1%)
Pantothenic acid (B5)	0.06 mg (1%)	0.10 mg (2%)
Vitamin B6	0.05 mg (3%)	0.08 mg (5%)
Folate (B9)	3 mcg (1%)	5.16 mcg (1%)
Vitamin B12	0 mcg (0%)	0 mcg (0%)
Choline	3.4 mg (1%)	5.85 mg (1%)

While they contain a broad range of essential vitamins, apples are not high in a specific vitamin like oranges are with vitamin C.

Minerals

Mineral	Per 100g (% DV)	Per medium apple (172g) (% DV)
Calcium	7 mg (1%)	12 mg (1%)
Iron	0.12 mg (1%)	0.21 mg (1%)
Magnesium	5 mg (1%)	8.6 mg (2%)
Phosphorus	11 mg (1%)	18.9 mg (2%)
Potassium	108 mg (2%)	186 mg (4%)
Sodium	1 mg (<1%)	1.72 mg (<1%)
Zinc	0.05 mg (<1%)	0.09 mg (1%)
Copper	0.02 mg (2%)	0.04 mg (4%)
Manganese	0.04 mg (2%)	0.06 mg (3%)
Selenium	0 mcg (0%)	0 mcg (0%)

Apples contain most essential minerals, but in small amounts.

Do Apples Have Any Drawbacks?

Apples would be a beneficial inclusion in the diet for most people. However, let’s quickly look at some potential drawbacks identified in studies.

Allergies

Apple allergies are rare and linked to birch pollen, with the condition being dubbed ‘pollinosis-related apple allergy.’

A small proportion of individuals who have hayfever may cross-react with apples, which typically causes mild symptoms.

According to the American Academy of Asthma & Immunology (AAAAI), this happens because apples contain proteins similar to those found in pollen.

While typically mild, the AAAAI note that some highly reactive individuals could still experience anaphylaxis (severe allergic reaction). Anyone with concerns over allergic reactions to apples should consult their healthcare provider.

FODMAPS

Apples contain a significant amount of FODMAPs due to their fructose and sorbitol content. FODMAPS are a type of carbohydrate that is more difficult to digest than simple carbohydrates like sucrose (table sugar) and starch.

Some people with irritable bowel syndrome (IBS) struggle to digest FODMAPS and may experience gastrointestinal symptoms such as gas and bloating after eating apples.

While a slice or two may be OK depending on the individual, a whole apple is generally unsuitable for a low-FODMAP diet.

Summary

To answer the opening question, there is no evidence that apple intake “keeps the doctor away.” No single food can have such an effect alone, and it is the overall diet that matters most.

However, as reviewed in this article, studies indicate that regular apple intake may offer benefits for cardiovascular and digestive health. As always, this is providing they are part of an overall healthy and well-balanced dietary pattern.

While apples are not a significant source of any essential vitamin or mineral, they do provide smaller amounts of most nutrients. However, it is likely their high fiber and phytonutrient content that best supports their potentially beneficial health effects.

All in all, I consider apples as a worthwhile and health-promoting dietary addition.

References